Flat feet, where the arch on the inside of the foot is flattened, causes the entire sole to touch the ground when standing. This common foot structure is often misunderstood, with many believing it prevents comfortable or effective running. However, flat feet do not automatically mean running is impossible or harmful. This article explores the relationship between flat feet and running, offering insights into managing this foot type for optimal running.
Understanding Flat Feet and Their Impact on Running
Flat feet, also known as pes planus, describe a foot structure where the medial longitudinal arch is reduced or absent, losing its spring-like function. It has two main types: flexible and rigid. Flexible flat feet are the most common; an arch is visible when the foot is not bearing weight (e.g., sitting), but it collapses and flattens when standing. This type allows the foot to function during movement, and many with flexible flat feet do not experience discomfort.
In contrast, rigid flat feet are less common and are more complex. The arch remains absent even when the foot is not bearing weight, indicating a fixed structural characteristic. This type can be caused by congenital conditions or structural abnormalities, like an abnormal connection between foot bones. Those with rigid flat feet often experience chronic pain, particularly during physical activities, due to increased stress on joints and soft tissues.
Flat feet can influence running biomechanics, leading to altered gait patterns. One common issue is overpronation, where the foot rolls excessively inward after landing. This can disrupt the natural alignment of the foot and ankle, leading to strain on the shins, knees, and hips. While some studies suggest a slightly higher risk of certain injuries like shin splints and patellofemoral pain syndrome for runners with flat feet, many run without experiencing pain or injury.
Strategies for Running Comfortably with Flat Feet
Selecting appropriate running shoes is practical for runners with flat feet. Stability shoes are recommended as they provide extra arch support and cushioning, which helps counteract excessive inward rolling of the foot. These shoes feature GuideRails support systems or firmer sections of foam in the midfoot to keep the foot in a more neutral position during the stride. A wider toe box can also accommodate the natural splay of toes that often occurs with flatter feet.
Orthotics, custom-made or over-the-counter, can provide additional support. Custom orthotics are tailored to an individual’s unique foot shape and gait, offering precise support and correction for biomechanical imbalances. While more expensive, they are recommended for those with severe foot problems or chronic pain due to their personalized fit and durability. Over-the-counter insoles provide general cushioning and arch support and can be a cost-effective option for minor discomfort, though they may not offer the same level of precise support as custom orthotics.
Strengthening exercises for the feet, ankles, and core improve stability and support for runners with flat feet. Exercises like arch lifts (raising the arch while keeping the heel and toes on the ground) strengthen the intrinsic muscles of the foot. Calf raises (lifting onto tiptoes) and towel curls (scrunching a towel with toes) also build foot and ankle strength. Incorporating hip and glute strength exercises further contributes to overall lower body stability, benefiting running form and reducing stress on the feet.
When to Seek Professional Guidance
Runners with persistent pain should consult a healthcare professional like a podiatrist or physical therapist. Ongoing discomfort, especially in the arch or heel, that does not improve with rest or over-the-counter remedies, warrants professional evaluation. A podiatrist can assess the flat foot type and recommend treatments, including custom orthotics or exercises.
Recurring injuries, such as plantar fasciitis or shin splints, indicate professional intervention is needed. These injuries are exacerbated by altered foot mechanics associated with flat feet; a professional can identify underlying causes and develop a targeted treatment plan. Swelling along the inside of the ankle or significant discomfort during or after running also indicates a consultation is advisable.
Changes in gait, such as excessive inward rolling (overpronation), or rigid flat feet causing functional limitations, suggest a need for professional assessment. Early intervention manages symptoms, prevents further complications, and improves overall foot function and comfort for runners. A physical therapist can also address pain extending beyond the feet to the knees, hips, or lower back, often linked to foot mechanics.