Having flat feet is no joke and can be challenging, especially for new runners. But don’t worry, this doesn’t mean you can’t enjoy your runs just as much as the next person. Over the years I’ve learned a few things to help ease the frustration that comes with having flat feet that I’ll share with you.
I first recognized my feet were flat when I was a kid and my older sister would tease me at the water park because my wet feet would leave full footprints. She thought it was hilarious and I thought it was funny because she thought it was funny.
“If you don’t have issues now, you will have issues in the future”
Skip ahead a few years and I’m at the doctor getting an ankle injury checked out from playing soccer and the doctor asks me if I had any back pain or knee pain. I laughed (because I was there for an ankle injury) and said No, why do you ask? The doctor pointed to my flat feet and said if you don’t have issues now, you will have issues in the future so make sure you always take care of your feet. Being a kid, I didn’t think anything of it because I wasn’t having any issues at the time.
Fast forward 15-20 years, and switching from soccer to running, I can now say I regret ignoring my flat feet. My running career started in 2017 and my first year was a roller coaster of injuries and frustrations from plantar fasciitis, to shin splints, to all different kinds of knee pain. In this post, I’ll go over all the things I wish I knew about running with flat feet.
Get rid of the flip flops
Growing up in Florida my entire life, I could (and did) wear sandals or flip flops every day, all year long. Our seasons don’t follow the traditional seasonal calendar year, its more ‘Rainy Season’ and then ‘Not Rainy Season’.
The most effective way to make the pain in your flat feet worse is by wearing unsupported footwear. With flat feet, you need support as much as possible and sandals or flip flops won’t cut it.
If you do decide to wear sandals, make sure they are the OOFOS that also help aid recovery after a long day or a tough workout.
Finding the right running shoe
Not all flat feet are the same. From my experience, I have found that the Brooks Glycerin series has hands down been my favorite running shoe for my flat feet. It provides the extra support and just the right amount of cushion that I need.
If you are just getting started and want to narrow down your options for highly recommended running shoes for flat feet, here is a great list to start with:
- Brooks Glycerin 18
- Saucony Triumph 17
- New Balance Fresh Foam 1080v10
- Mizuno Wave Inspire 16
- ASICS GT-2000 v8
Properly lace your running shoes
Yes, there is a ‘right way’ to lace up your shoes. After you find the right shoe, it’s time to lace them properly. Lacing your shoes can make a huge difference in how your foot fits in the shoe and can help give you extra support.
Topo Athletic has a great page that shows different variations of lacing your running shoe to fit perfectly.
Strong feet are happy feet
After getting rid of unsupported footwear, then snagging the right pair of shoes, and lacing them up properly, the next thing I recommend is to incorporate some foot exercises. Here are some stretches and exercises to incorporate in your life to help build up your arches so you can avoid flat feet related pain:
Plantar Fascia Stretch
- Stand in front of a wall
- Extend your toes against the wall, bring your knee towards the wall until you feel a stretch
Calf Stretch
- Stand on a step, placing your forefeet on the edge
- Lower your heels until you feel a stretch
- Hold the position and try to relax
Toe Curls
- Sit up straight in a chair with a towel placed under your feet
- Curl and release your toes to pull the towel closer
- Keep heel grounded
Get all the support you can
The foot bears the weight of the entire body with every step, making the arch the most important part of the foot. Which leads me to my last suggestion for the flat footed runner. Go to your local running store and get scanned for some insoles that are meant for your type of foot. Most running stores have experienced runners working there that can help pick insoles and give great advice to care for your feet.
I hope these tips will help you understand how important it is to care for your flat feet and all the different ways neglecting your flat feet can impact not only your run, but your health. I hope this helps you and you continue your awesome running journey!
Do you have flat feet? What were some of the things you learned in the beginning of your running career?