flat feet running

How to help flat feet when running

Millions of Americans confront with the effects and disadvantages of flat feet. Although it does not affect the body when standing, sitting or lying down, fallen arches can cause running and walking issues over time.flat feet running

Between 20 and 30% of the population deals with flat feet and there are individuals who are never aware of their fallen arch.

The arch of the foot is basically an elastic connection between the front and the back of the foot. Individuals with flat feet have tight and stretched arch that prevents them from walking or running correctly. This can lead to heel pain, tension, ankle swelling and even knee pain.

Luckily, there are plenty of ways to correct flat feet and even help the feet while running.

What can you do to help your feet while running?

Running is part of most people’s daily routines. If you are one of those people who experience pain or discomfort while running, than you probably have flat feet.flat feet running

Footwear plays a crucial role in helping the foot run correctly and prevent injury, which is why shoe manufacturers have been focusing on developing special outsoles.

Choosing the right footwear is easy if you know what to look for. First of all, you should look at your shoes and see if their sole is thinner on the inner or outer side. If you suffer from overpronation, then your feet roll inwards more than normal when running or walking. On the other hand, if your feet roll outwards too much, your feet are underpronated.

In both cases, you should be very careful when choosing the right footwear that is able to support your arch and help your feet deal with shock.

Except for choosing the right shoes, strengthening the feet is also important. There are plenty of ways of doing that by practicing yoga poses, wearing special pads, walking barefoot and more.

How to choose the right shoes?

If you are looking to buy running shoes for overpronation, then you should be looking for footwear that offers stability, motion control and good cushioning. Running shoes that are designed for overpronation usually have pronounced arches that provide the wearer with great support and a gap between the front of the sole and the knee.

These shoes are flexible and have thick soles that are made of rubber or foam.flat feet running

If underpronation is what you are experiencing, then you should be looking for shoes that can stabilize your ankle and help your rigid feet feel comfortable. The rear foot should be stabilized by thick or neutral cushioning, while the midsole should be softer.

Unlike overpronation shoes, underpronation ones don’t need such a high arch support, as it will make your feet roll outwards even more than before.  Instead, you need an inner sole that can push your feet inwards.


Both conditions can be treated and corrected over time, especially when various options are being considered. Even so, in the event that the feet, ankles or knees experience pain, asking for medical advice is the most appropriate thing to do.