Do your feet often get sore when you run? Or have you recently started to notice that your knees and ankles are getting easily sore after workouts?
Before you head out for that next run around the block, take a moment to stop and reflect on just what could be bothering your feet. Maybe you’ve just discovered that you have flat feet, which can be problematic for your body; if not careful, your flat feet can contribute to issues such as injury and chronic pain when moving.
However, before you throw in the towel on your running career, know that having flat feet isn’t the end of the world when it comes to doing the sport you love.
In this article, we are here to help you figure out how to run with flat feet.By taking these tips into consideration, you’ll hopefully be able to get a better idea of how to take care of your feet while continuing to run at the same time. Let’s get started!
Before getting started with helping your flat feet with running, you’ll need a few required materials for doing so. Below is a quick list of items you will need when starting this regimen:
For the wet feet test:
In the next section of this article, we’ll demonstrate how to use each of these objects on the list for helping your flat feet.
In order to see if you have flat feet or not (or how flat your feet really are), you can take an easy test to do so. Known as the “wet test,” it’ll show you the shape and curve of your arch which in the end will help you determine how you can go about caring for your flat feet.
To determine if you have flat feet, look at the arch design, which is located in the center of the foot. If you see that it’s all filled out, then that means you are, indeed, flatfooted. In other words, you have low arches that complete or nearly touches the ground upon impact.
Other foot types, including medium and high arches, would show imprints of the foot’s center with a reasonably filled out arch or little to none at all, respectively.
For a demonstration of the wet test, check out this video here:
Now that you know that you have flat feet and how your arches are, it’s now time to purchase some good running shoes. When buying them, it isn’t a matter of getting the highest quality, most expensive ones for your feet; each person’s body type is different, and so finding a custom fit is the best way to go about it.
When looking for running shoes for flat feet, consider these important factors:
If necessary, you can also wear orthotics to give your feet extra support for running. Wearing these inserts will prevent injuries from happening to the foot and the ankles, so it wouldn’t be a bad idea to consult your doctor about getting these for your shoes.
For a guide on how to choose running shoes for flat feet, check out this video:
While it might feel like it takes pressure off your body’s joints, running on uneven surfaces such as grass, sand, and dirt trails can make your feet over-pronate, which consequently leads to added stress on your knees and ankles.
Such unstable surfaces can also cause injuries such as strained muscles and even sprained ankles, if not careful.
With that said, do your best to find flat, even surfaces such as concrete or asphalt to run on for your next workout.
Get some definition in your arches by doing some raise-up exercises. Here’s one that you can do:
For a demonstration of this exercise, check it out here:
As a dedicated runner, having flat feet can be a problem not only for your body’s health but also on how you enjoy the sport itself. However, by taking measures to alleviate or otherwise prevent pain and injuries from happening (e.g. buying good shoes, avoiding uneven surfaces, strengthening your arches), you can continue to run to your heart’s (or foot’s) desire!
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