You can run regularly if you have flat feet by focusing on your running form and wearing the right shoes. Regular foot exercises are also helpful for runners with flat feet, as well as choosing softer surfaces for running. Runners with flat feet should get a check up at least once a year at their podiatrist if they run regularly.
According to Health Direct Australia, most children should develop an arch by the time they are 10 years old. If they don’t, this isn’t always a serious problem unless they experience pain due to the absence of an arch.
At Align HC we see lots of patients who are passionate about running. Some have flat feet, and we help them to continue with their running hobby by giving them practical medical advice. Here’s some helpful information if you have flat feet and want to start or continue to run regularly.
Key Takeaways
- Having flat feet means your arch has not fully developed, which can put strain on your angles during running.
- Choosing the right footwear, like motion-control shoes, can assist your running if you have flat feet.
- Running form plays a crucial role in running with flat feet without putting strain on your ankles, legs, and back.
- A podiatrist can help advise you on how to run safely if you have flat feet.
What Are Flat Feet?
Flat feet, or fallen arches, refer to very low or absent foot arches. When a person with flat feet stands, the majority or entirety of their soles touch the ground because there is no natural arch. Flat feet can be caused by:
- Genetics
- Past injury
- Aging
- Being overweight
- Diabetes
- Arthritis
How Should You Run if You Have Flat Feet? | 5 Tips for Runners
Running with flat feet is still possible, but there is an increased risk of injury for people with low arches. Preparing for your run is a good way to prevent those risks. Foot stretches, foot rolls, and rubbing your feet after a run are just some of the methods you can implement.
Here’s a summary of the tips below:
| Tip | Key Advice | Benefits |
|---|---|---|
| Run with Motion-Control Shoes Wear flexible shoes with arch and heel support | Wear flexible shoes with arch and heel support | Prevents overpronation Absorbs shock Reduces strain |
| Focus on Foot Exercises | Stretch and strengthen feet before running | Improves endurance Enhances comfort Increases running distance |
| Concentrate on How You Run | Maintain proper form with a bouncing motion | Prevents injury Improves efficiency Reduces strain |
| Run on Grass Instead of the Road | Choose soft surfaces over hard ones | Reduces impact Prevents pain Supports low arches |
| Consult a Podiatrist | Get professional advice on running habits | Identifies foot issues Provides tailored recommendations Enhances running safety |
Here are our detailed tips for runners who have flat feet.
1. Run with Motion-Control Shoes
Motion-control shoes are more flexible than regular running shoes. These shoes also provide your feet with better arch support, which prevents overpronation (or foot rolling). They also have better shock absorbing qualities and provide better support for your heels while you run.
2. Focus on Foot Exercises
If you have flat feet, stretching before a run is important for endurance. Foot stretches are a great way to strengthen your feet over time. As a runner, this will make your runs more comfortable and enable you to run progressively further and for longer.
3. Concentrate on How You Run
Running form is an important precaution to prevent injury for runners with flat feet. As you get older, good running habits become more and more important. Always run straight, focusing on how your feet hit the ground. There should be a bouncing motion as you take each step. Keep your arms in front of your chest, and move your body along with the motion of your running.
4. Run on Grass Instead of the Road
Runners with flat feet do better on soft surfaces than hard ones. The cushioning provided by grass will compensate for a low arch, and prevent imbalance. Hard roads tend to put more strain on flat feet, causing eventual pain and shorter runs.
5. Consult a Podiatrist About Your Running Habits
Speak to a podiatrist like Align HC about how you can improve your running despite having flat feet. If you’re not sure if you have flat feet, our team of experienced individuals can diagnose the issue and give you advice on running safely.
Is Barefoot Running Advisable for Individuals with Flat Feet?
Some believe that barefoot running is advisable for people with flat feet. However, this is not always a practical solution for those who run long distances. While it’s certainly better to walk barefoot if you have flat feet, running with motion-control shoes is a better option for long distance running.
How Can a Podiatrist Help Runners with Flat Feet?
Podiatrists help runners with flat feet by firstly diagnosing the extent of the problem. Once that has been established, a podiatrist will provide practical tips on how to improve running form, and may even prescribe orthotics to help support your ankles during each run.
How Does Body Weight Impact Running with Flat Feet?
Excess body weight can add strain to your knees and ankles if you run with flat feet. Maintaining a healthy diet is an important part of being a runner. A healthy body weight will promote better balance, less strain on your ligaments, and reduce the risk of injuries like ankle twists.
Book an appointment with Align Health Collective if you have concerns about running with flat feet. Our staff are more than happy to advise you, and will also offer any available treatments to help you cope with running long distances.
How to Run with Flat Feet | FAQs
Can flat feet cause knee or hip pain when running?
Yes, flat feet can cause knee and hip pain while running. Because a low or absent arch affects the alignment of the body, the hips and knees will be forced to carry more weight, which can add strain. Consult with a podiatrist or physiotherapist on practical solutions and possible treatments.
How often should I replace my running shoes if I have flat feet?
You should replace your running shoes every 450 to 800 kilometers if you have flat feet. You should also watch out for signs of wear and tear, and the shape of your shoes to know when to replace them. Runners with flat feet tend to wear their shoes out quicker due to stretching, but motion-control shoes tend to last longer.
Do compression socks help runners with flat feet?
Yes, compression socks can help runners with flat feet because they improve circulation and promote faster muscle recovery. Compression socks can also reduce inflammation and swelling, helping runners with flat feet to reach longer distances without their foot muscles getting stiff.
Can I participate in marathons with flat feet?
Yes, many runners with flat feet participate in marathons. They simply practice good running habits, focus on their running form, and wear the right shoes. Marathon runners with flat feet also train hard, and include a lot of stretching in their running routine.
Back to top: How to Run with Flat Feet
