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Tips For Running With Flat Feet

Running with Flat Feet

Running with flat feet can be incredibly painful for your entire body. Eventually it is going to cause pain to run up your legs and into your back due to the incorrect method of running. Of course, there isn’t much you can do about the shape of your feet, but you can improve the way your feet come in contact with the ground. To do this, you need to seek out special footwear and other elements that are available to you. This way, you can avoid injury and remain comfortable for as long as you run.

Good Support

To start, you want to support your ankles while you run. In order to do this, select an orthotic arch support insert that slides into your shoes. This is going to help improve the form of your arch, which helps reduce the pain you might feel during and after running. Now, the exact kind of arch insert you need is going to vary, so there are a few different ways to go about doing this.

You don’t want to just start randomly purchasing these inserts as it can become expensive, so instead you want to either head to the pharmacy section of your store and use the arch reading machine there, or you want to head to your doctor’s office. Your doctor is able to tell you exactly what kind of arch is best for your feet. On the other hand, the machine can do a pretty good job at reading your arch and prescribing you with the correct arch insert. This is less expensive but it is not as accurate all the time.

Special Exercises

Because your arches are going to be a bit weaker due to the formation of your feet, you need to strengthen your arches to build them up. There are some basic exercises you can do in order to do this. First, you want to start with toe curls. To do this, sit in a chair and place a towel on the floor directly in front of you. Now, with your bare feet, place them on the towel so your knees are right above your ankles at around a 90 degrees.

From here, curl your toes to gather a ridge of the towel under them, then pull the towel towards you. Do this 10 times or so to work this. Of course, you can always do this while you are at work or watching television, so it isn’t something that should take much time out of your day to do.

Best Running Surface

While you run, make sure you run on level surfaces such as a sidewalk or, better yet, a track. Uneven surfaces can cause different areas of your foot to come in contact with the surface of the ground differently. So, this means avoid running on grass. You may want to consider a knee brace if your knees suffer while running like this. A track is desirable because it does have some bounce in it and doesn’t harm your knees as much. Beyond this, select running shoes that are not over padded with too much cushion. Let the insert be the cushion.


Thanks to our friends over at Hix Magazine for some very handy tips for those flat footers out there.


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