Flat Feet and Running: Enhancing Performance and Comfort

By Orthofeet Team  /  August 02, 2024 Blog Home

Flat feet and running are often intertwined, but the fact of the matter is that you might not even know you have flat feet. About a quarter of us do [1], but many of us live blissfully unaware. That’s the good news. The bad news? For some, those missing arches can turn running from a joy into a painful ordeal, as well as walking or standing for long periods [2]. 

Whether you’re battling shin splints and other foot issues or just feeling achy after your runs, your flat feet might be the culprit. Here's everything you need to know about flat feet and running, and how to keep your feet happy and healthy while you hit the pavement.

What are flat feet?

So, what exactly are flat feet, also referred to as fallen or collapsed arches? Although often referred to interchangeably, it's important to understand the distinctions between collapsed arches and flat feet, as each condition affects individuals differently. Imagine your foot as a complex puzzle with bones, muscles, tendons, and ligaments all working together to create an arch—the curve that gives your foot its foot shape [3]. Understanding what causes flat feet is crucial as it can vary from genetic factors to environmental influences like footwear and lifestyle.

When your arch is flattened, or there’s barely one at all, that’s when we talk about flat feet. It’s like your foot is missing a crucial support system. This can throw off your body’s alignment, putting extra stress on your ankles, knees, and even hips [3]. Learn more about how your feet impact your knees and hips and the broader implications of foot structure on body mechanics.

While it’s normal for babies to have flat feet (their arches usually form as they grow), flat feet in adults can be a different story. Sometimes, it’s just how your foot is built. Other times, it can be caused by weakened tendons, injuries, body weight, or underlying health conditions like arthritis or diabetes [2].

It’s also worth noting that there are different types of flat feet. 

  • Flexible flat feet are the most common. Often starting in childhood, they are characterized by an arch that disappears when standing but reappears when lifting the foot. This type usually doesn't cause foot pain.
  • Rigid flat feet don't have an arch, even when you lift your foot. This is often caused by an underlying condition.
  • Acquired flat feet develop over time, usually due to issues with the tendons or ligaments in your foot, including conditions like posterior tibial tendon dysfunction [2].

Understanding the type of flat foot you have can help determine the best course of action for managing any discomfort or potential complications while running.

To sum it all up, let’s break it down.

  • Flat feet: Your arch is low or nonexistent.
  • Why it happens: Various factors, including foot structure, weight, weakened tendons (often due to age or injury), and underlying health conditions like arthritis, diabetes, or cerebral palsy.
  • Impact: Can affect your body’s alignment and lead to discomfort, particularly for those who are active or overweight.
  • Types of flat feet: Flexible, rigid and acquired flat feet.


How do flat feet impact running? 

If you’re running with flat feet, your foot might hit the ground differently than someone with a normal arch.

This change in how your foot lands, called a foot strike, can throw off your entire running form. Instead of absorbing the shock of each step, your foot tends to flatten out and roll inward (a condition called overpronation). This extra force can ripple through your body, from your ankles to your hips, leading to pain and fatigue.   

Think of the connection between flat feet and running like running on uneven ground; your body is constantly trying to adjust and compensate. This extra effort can wear you down faster and make it harder to maintain a good pace.


Common challenges for runners with flat feet

Running with flat feet can present some unique obstacles. Let's go over some of the most common challenges you might face.

  • Pronation issues

As mentioned earlier, one common issue for flat-footed runners is overpronation – that’s when your foot rolls inward too much. This can put extra stress on your ankles, knees, and even your back. It’s like running with a constant wobble; not only is it inefficient, but it can also lead to injuries if you’re not careful [4].
Overpronation, combined with the pressure from flat feet, can also lead to other foot problems. This inward roll of your foot can contribute to the development of bunions, while the pressure that leads to the constant rubbing of your feet against your shoes can cause corns and calluses.

  • Reduced shock absorption

Running with flat feet can change how your body moves when you run, and not always in a good way. Imagine your foot as a shock absorber; when it’s flat, that cushioning is off, mainly due to overpronation (yes, this one again), and the impact from each stride can be harder on your joints [4]. 
Inefficient shock absorption can also compromise your endurance, affecting long-distance running capability.

  • Increased injury risk 

While having flat feet doesn’t automatically mean you’re doomed to injury, it does increase your risk. Repeated stress on the wrong parts of your foot can lead to problems down the line. 
In fact, one research found that running with flat feet increases the risk for shin splints and patellofemoral pain syndrome, which is a common condition among runners [4]. 


Tips for running with flat feet

Running with flat feet can be challenging, but with the right approach, you can still enjoy your favorite activity. We’ve put together some tips to help you run comfortably and safely.

  • Choose supportive shoes
Investing in the right footwear is crucial for flat-footed runners. Look for shoes with strong arch support and stability features to help control overpronation and reduce stress on your feet. Women's shoes for flat feet and men's shoes for flat feet are specifically designed to meet the unique needs of runners who require that extra support. Why are orthopedic shoes the best footwear for this condition? They're designed to provide the necessary support that flat-footed runners need.

  • Use custom orthotics

Custom orthotics or flat feet insoles can provide additional support and help distribute pressure evenly across your feet. These shoe inserts can be especially beneficial if you experience persistent pain or discomfort. 
Dr. Josh White, DPM, suggests, "Wearing proper foot orthotics and fallen arches insoles, together with fallen arches shoes, can help reduce strain on the posterior tibial tendon and alleviate pain and inflammation."

  • Strengthen your feet

Foot exercises for flat feet include building foot muscle strength which can improve arch support and overall foot stability. Different exercises, like towel curls and marble pickups, can help strengthen the muscles in your feet and ankles. 

For example, Dr. White suggests wrapping a towel around the sole of your foot, extending your leg, and holding for 30 seconds, as well as standing barefoot on a hard surface and flexing your feet to activate the arch muscles without rolling your feet or pressing down your toes.

  • Focus on proper form

Maintaining good running form is essential for all runners, but it's especially important for those with flat feet. Aim for a midfoot strike, landing softly on the middle of your foot to absorb shock and reduce stress on your heels and arches. Avoid heel striking, as it can contribute to overpronation and increase your risk of injury.


Footwear: enhancing running comfort

The right shoe can make all the difference in your comfort and performance. Running with flat feet requires specific footwear considerations to ensure comfort, support, and injury prevention. 

Here's how shoe design addresses the unique needs of flat-footed runners.

  • Combating overpronation  
As we’ve noted earlier, flat feet are prone to excessive inward rolling (overpronation) during running. Shoes for flat feet incorporate built-in anatomical arch support to counteract this motion. This keeps your ankles, knees, and hips properly aligned, promoting a more efficient and healthy running stride.
  • Enhanced cushioning 

    The lack of arch structure in flat feet can place additional stress on other parts of the foot with each stride. Running shoes for flat feet prioritize ample cushioning throughout the sole, particularly in the heel area. This absorbs shock and reduces pressure on your feet, minimizing fatigue and potential pain.

    • Promoting a smooth stride 

    A rocker bottom design can be a game changer for a flat-footed runner. This subtle curvature in the sole encourages a smooth rolling motion during your foot strike, lessening pressure on your flat feet and promoting a more natural running gait.

    • Accommodating orthotics 

    For some runners with severely flat feet, custom orthotics may be necessary for additional support. Shoes designed for flat feet often have removable insoles to create space for these inserts, ensuring a comfortable and customized fit.

    • Addressing bunion and corns concerns 

    Seeing as flat feet can sometimes contribute to the development of bunions, corns and calluses, running shoes for flat feet often feature a soft, stretchable upper material. This flexible upper material gently conforms to your unique foot shape, helping to alleviate pressure on these sensitive areas, preventing further discomfort.

    • Alleviate shin splints
    According to Dr. White, running shoes can also help alleviate shin splint symptoms, a common issue for flat-footed runners. Look for shoes with ample cushioning, a stable sole, and good arch support to reduce impact and prevent overpronation, key factors in shin splint development.

    Remember, while shoes can help alleviate shin splint symptoms, they're not a the sole solution. Gradual increases in running mileage, proper stretching, strength training, and rest are also essential for recovery. It's advisable to consult with a healthcare professional for personalized guidance.



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    [1] Ewa Bednarczyk, Szymon Sikora, Aneta Kossobudzka-Górska, Krzysztof Jankowski, Yunuhen Hernandez-Rodriguez. Understanding Flat Feet: An In-Depth Analysis Of Orthotic Solutions. Science Direct. March 2024. Accessed July 2024. https://www.sciencedirect.com/science/article/pii/S2773157X23001224#bib5

     

    [2] Chitra Badii (medically reviewed by Timothy Gossett, M.D.). What You Should Know About Flat Feet. Healthline. Updated November 6, 2019. Accessed July 29, 2024. https://www.healthline.com/health/pes-planus

     

    [3] Adam Felman (medically reviewed by Adam Hotchkiss, DPM). What To Know About Flat Feet. Medical News Today. Updated January 12, 2024. Accessed July 21, 2024. https://www.medicalnewstoday.com/articles/168608

     

    [4] Phattarapon Atimetin, MD. Flat Feet — A Problem for Runners. Samitivej Hospitals. Feb 25, 2019. Accessed July 29, 2024. https://www.samitivejhospitals.com/article/detail/flat-feet

     

    [5] Emily Cronkleton, Medically reviewed by Gregory Minnis, DPT, Physical Therapy. Exercises for Flat Feet. Healthline. April 19, 2023. Accessed July 23, 2024. https://www.healthline.com/health/flat-feet-exercises