Flat Foot: What is it.
The arch of the foot is formed by the tarsal and metatarsal bones and strengthened by ligaments and tendons. It allows the foot to support the weight of the body in the erect posture with the least weight.
The height of the arch determines pronation and foot type.The arch height of the foot can easily be checked using the wet feet test.
People with a Low arch do not have a distinct curve along the inside of the foot. The imprint taken in a wet test may show nearly the entire foot. People with low arches are more likely to overpronate which can result in injuries. Insufficiently expressed arches are called low or fallen arches. The term flat feet applies to the arch which is sitting on the ground completely.
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Runners with flat feet need to put extra care in choosing the best running shoe
Your foot arch is your natural shock absorption system. Nature designed it so that when you put your body weight over your feet the shock is absorbed by this mechanism in order to alleviate the impact (and subsequent injuries) that would otherwise hit your feet, ankles, knees and hips. A flat foot is the most visible sign of overpronation, meaning that your arch collapses during the impact on the ground. As a consequence, your ankle twists inward and your knees overcompensates.
Flat feet are a particular concern for runners, as during the running gait the arch is supposed to support on average 3 times their body weight.
Shoes Technologies Aimed at Runners with Flat Feet
Over the last 20 years or so, all the major running footwear producers developed specific technologies aimed at helping runners with flat feet run in comfort and safety.
The key words you have to remember are: stability, support and motion control.
Support is what a flat foot runner needs. When looking at shoes reviews or technical specifications, any indication of “added support” means you are headed in the right direction. Stability is an industry standard term that categorizes running shoes aimed at helping overpronation: every brand has their own collection of Stability Running Shoes. Motion Control are Stability Shoes for the most severe overpronators: they include the solutions of stability shoes and focus in enhancing them.
The main technology found in Stability shoes is a medial post of dual density foam. Footwear producers inject a harder compound of foam right below the medial side of the arch and sometimes extended all the way to the heel. It is easily recognizable as a darker (almost always gray) piece of foam on the inside of the midsole (view picture).
Dual Density Post
Best Running Shoes for Flat Feet
Click on the name of a shoe to go to the review.
Stability Running Shoes
Don’t think that since you have flat feet you automatically need a Motion Control shoe: a well constructed Stability shoe can be the best choice for a runner with a low arch.
Nike Zoom Structure Triax+ 15
One of the editors of Running Shoes Guru is a 180 lbs runner with extremely flat feet – and the Triax is his shoe of choice (since version 13).
Asics Gel GT-2170.
The GT-2XXX from Asics is a shoe that year after year delivers a stable, protected and very well cushioned ride at a very reasonable price.
Mizuno Wave Inspire 8.
It is the perfect shoe if you want support and also a great lightweight feeling.
Brooks Adrenaline GTS 12.
Low arch and great control, the Adrenaline is many flat feet runners’ GO TO SHOE.
Nike Lunarglide+3.
Nike completely reinvented the support category with the Lunarglide series. A support running shoe that is incredibly soft, also indicated for heavy runners.
Motion Control Running Shoes
Motion Control running shoes adopt the same solutions as Stability shoes, plus special sole unit/upper construction in order to lock your foot in position and support it throughout the ride.
TIP: many motion control running shoes have a raised arch of a hard material. It is designed to put your arch in the right position. But not all runners like it: if when you try the shoe on you can feel it during a simple walk, you will definitely feel it (and hate it) during your runs.
Brooks Trance 11
The Brooks Trance 10 is premium motion control for flat footed runners.
New Balance 1226.
While many Motion Control shoes feel unnaturally stiff, New Balance delivered a flexible yet supportive trainer that just feels good.
Asics Evolution 6.
Asics made sure they built a very comfortable Motion Control shoe.
Some Tips for Flat Feet Runners
- Run Barefoot. If you have the chance, add barefeet runs on a softer surface (on a beach for example) to your running schedule. Running barefoot stimulates and strengthens your foot’s natural muscles, improving your natural shock absorption capabilities.
- Try the Nike Free 5.0 or the Nike Free Run+. If running barefoot is not a viable option for you, the Nike Free technology is your second best option to train your foot’s muscles.
- Pick up a ping-pong ball with your toes. A simple exercise anybody can do at any time, even while watching tv. Recommended by many podiatrists, this exercise will give you incredible results in the long run.
I’ve read elsewhere that the Nike Free trainers are nothing like barefooting, apparently they’re squishy on the foot, and they have an arch support and a padded heel?!
I think to get the full sensation of going barefoot you need to wear something like Vibram FiveFingers… these fit your feet like a glove and really allow you to feel the earth beneath your feet. I’ve been wearing them for a few months now and the difference they’ve made is fantastic!
The Wet Foot test is deffinitley something i’d agree with and urge people to do… i discovered it recently so i now now what kind of arches i have to determine which shoes i should wear. Before then i thought i’d have to spend money on fancy gait analysis tests and so on!
Determined to create a new innovation in running shoes and to advance the barefoot running technique, a small group of elite Boulder, Colorado based runners founded Newton Running Shoes.
The idea was to create a running shoe company by runners and coaches, for runners. A company that would listen to the concerns of athletes and strive to not only make better shoes but to make better runners as well.
The end result is Newton Running shoes and with their launch in Sep 2008 in the UK they have started to revolutionise the running and certainly the triathlon market. The new shoes for 2009 are now also available.
i have flat feet but i use insoles, so i was wondering whether i should get these flat feet shoes or should i stick to normal shoes?
In response to an earlier comment about vibrams – I highly recommend them for running and all sports.. However, a huge change in running style is required. It takes a bit of getting used to, taking shorter strides (not overextending) , landing on the forefoot (balls of the feet) and pushoff is flat or using your calves more.
I have flat feet and have tried several different kinds of shoes. I tested the Vibrams. I liked them at first but how many people have fingers which match a glove? Well my toes are even worse. My big toe hits the end and the pinky toe is left wondering where it needs to go. Terrible shoe idea unless you can size per toe instead of the longest toe. Wearing toe socks made the fit even worse so dont go there either. I will admit running in these worked great for showing you how to run midfoot instead heel to toe. However I had a tendancy to always run on the forefoot such as when sprinting. I beleive I was waiting for an injury to happen running long distances.
The Nike Free v5 worked much better for me. I can wear socks I am used to and still have the freedom of foot movement. The traction on the shoe lets you really feel the pavement. The shoe fits like a slipper and is very comfortable. No break in time is needed. Very lightweight and I dont get the “gorilla” feet comments from other people. The newer version, Nike Run+, is a millimeter less in height for the heel. You may like it even better.
I recently went into see a new podiatrist and I was told about a procedure that would create an arch. An implant on the outside of the foot, somewhere below the ankle and a snip of the achilles tendon.
The recovery time in about a month and once it is done it must be done on the other foot, otherwise it you would have an obvious limp.
Is this safe on our hips? It is suppose to change the way you walk so you are bending the big toe correctly helping reduce the size and possibly correcting bunions.
Anyone, and doctor, please give me your opinion.
You can also have neutral pronation with flat feet. For years I bought stability and motion control shoes and was always injured (usually my anterior tibialis muscle). I went to a running store and the guy said I might have neutral pronation, so I tried a neutral shoe. I don’t have calf pains anymore and I am back to training regularly. My pronation was later confirmed by video analysis. There’s no hard set rule that says you will overpronate if you have flat feet.
the best running shoes are always made of very resilient synthetic rubber;~.
running shoes made of synthetic rubber are great and some of them are water resistant too.”
adidas running shoes are the best in the world and i alway use them in cross country _
I had an operation on my left leg in my teens, im now 30. Because of this i have a flat left foot and a normally arched right foot so i can’t buy a pair of flat footed running shoes. So what can i do to stop my left foot aching when I go walking. I hope to build up the strength in it to eventually start running, but i think this will take a long time yet.
Matt Shepherd, I have the same thing. But I had flat foot surgery on my left foot and the recovery time was very long. The same one Kathie had mentioned above. I have nerve damage in my foot as well. It was so painful I opted not to have the right foot done. I do buy the flat footed shoes and I run.. I just started and some days are better then others..
I have low arches. I would like to try Nike Free+ shoes. But they seem on the other side of the spectrum from stability shoes. In the long run, are people with low arches more likely to have injuries related to barefoot-like running. Or will the foot adapt by building the appropriate muscles?
Thanks!
Hello there – I am the author of this article and I don’t think you could have flatter feet than mine!
I have run (for years now) in Nike Free (5.0 and Run+) and I love them. They are the opposite of stability/motion control shoes but they don’t have the “unstable” bouncy cushion of cushioning shoes but still protect you on impact, plus let your foot very free to move. More than building extra muscles, what they did for me is actually allow me to adjust my pace/stride to a more efficient one, without guiding me in any way or another.
If you try them, let us know what you think.
excellent article, i surely like this site, keep it.
How can you find out if you over pronate? I have no arch. There isnt even a need to do the wet foot test. I just dont know if i over pronate so i dont know if i need a neutral shoe. I feel like support would help i just dont know where to start
I’m flat footed so I got these sole things custom made for my feet
but I just got new shoes, and they have this DNA mold or whatever so it molds to my foot
Should I use the soles that I got or leave my shoes alone?
And if I could get the Nike FreeRuns, are they good for Distance running?
Thanks
I have had flat feet all my life. Playing sports and finding the right shoe was never on my side. I met with my Doctor and then went to a very good shoe salesperson. Being I have flat feet the best shoe I have found and to last is adidas, Asics, and New Balance. As far as the Nike 5.0+, I have found a better shoe. It’s called the Merrell True Glove. They run around $100+, but alot better than the Nike’s.
In response to Kathie -I had the surgery on my feet to correct them. You can find more info on the Hyprocure website or I have a blog that tracked my recovery http://www.hyprocuresurgery.wordpress.com. I actually didn’t get the hyprocure stent I got a different brand.
Both feet are fixed and I’m so happy I had the surgery! After years of orthotics and pain
Hey this site is great.
My question is is the nike free run range from nike free run 3.0. 5.0, 7.0 and nike free hypertr trainer all equally the same for my serious flat foot. Also like said above does it change my foot shape to be more unnatural?
Hi there,
This has been an interesting read, as i have started getting into running recently but have quite flat feet! i used to have orthodics when i was younger, but grew out of them and discovered later that strengthening your legs helped more than anything! as i got better at running i thought i would buy a more appropriate shoe and bought a fancy pair of nike structure triax. this is what is widely thought to be a great shoe for flat footers. Although they felt nice in the shop, i found them really unatural to run in, really high off the ground, and they hurt my feet and knees? I believ what “Hubert” said above, that you can have flat feet but have trained them to strike naturally….
my advise for flat footers is incorperate some short distance bearfoot training in your schedual, and incorperate resitance training for your legs, like squats. And dont assume you are a pronator because you might not be!
in my opinion most of the stability and motion control shoes are designed for runner who land on their heel first.
for those runner who has low arch and land on their mid foot to fore foot do they really need to buy the stability / motion control shoes or will they be alright with regular neutral shoes with good mid sole foam?
thank u
Hi Moon. My arches are extremely low – I am completely flat footed. In the years I run in a lot of different kind of running shoes. I did start with Motion Control running shoes and now I enjoy neutral shoes as well, but I also need to say that I know how to listen to my body (ankles, knees, legs) much better than I did in the beginning. So it really depends on you and your running style. This said, for longer runs (15km+) I do prefer the tranquillity of a good stability/motion control shoe, as it’s hard to keep a good running form when you are very tired…
As Hubert mentioned, I too was prescribed stability/motion control shoes and orthotics. But, I finally got a smart running shoe guy and after watching me run, said I have a neutral mid-foot strike. So, I’ve been training in flats for 10+ years now. I find motion control shoes too bulky and they hurt my feet now.
I have flat feet and normally wear special insoles. Any real advantage to buying a shoe specifically for flat feet?
My husband has flat feet and he has to run for his job but he has torn muscles because his shoes were causing over-compensation. I was told that the skeletoes or fivefinger shoes were supposed to be really good. We just got the adidas supernova sequence for him however he has hurt himself running in those shoes to And I am wondering if anyone has tried the skeletoes or fiverfinger shoes?
Yes to what Hubert said: but even much stron=ger pint: I have one flat foot and one arch foot; and the flat foot UNDER-pronates severely! -to the point where it wears on the outside of my sole and shoe for the right flat foot. In fact, I have turned that ankle, as a result, some 2 dozen times or more playing sports growing up. This flat footed UNDER-pronation has also caused knee problems in that knee; where there are no wear or knee problems with the othe foot.
The only time I felt a notable difference and elimination of knee pain, was when a running store clerk gave me Brooks Dyad for flat feet.-NOT OVER-PRONATION- I could feel the difference in the step all the way through the leg in the first few steps in the store. The only thing I could assume, is being an athlete; maybe my foot over compensates to the outside of the foot to make up for it; I dont know. But I would definitely address your foot style, and not merely assume your running or step motion/style! And unfortunately, there are not many shoes specifically addressing UNDER-pronators. Which seems completely moronic; as that seems to be a much more problematic and unnatural motion compared to over-pronating!!
Oh… By the way… I am not even a runner! These problems have occured just from the normal course of walking to and fro, and other regular excercise and cardio.
hey all….
i have flat feet only found out because of aknee injury which never got better….i get new insoles every year to wear in my shoes….i would really like to start running again..can i just buy normal shoes and wear the insoles or am i best getting trainers for flat feet? dont want to injure my self.
thanks
I have really flat feet, literally no arch on my foot what-so-ever. I really need to start running again, so I tried all the motion control shoes and stability shoes that were suggested for my flat feet. Needless to say they are extremely uncomfortable, and they have started to hurt almost my entire lower body because there so clunky and awkward to run in. So I’ve been reading up on this whole “Barefoot” running style and I want to try it out. So my question is what shoe would be best for me and my flat feet? I’ve looked at the Nike Free, Vibram Five Fingers, and the Merrell running shoe lines. Thanks.
Peter – honestly – I wouldn’t start with a “barefoot” running shoe. Every person and every foot is different, but unless you already have an extremely efficient running gait I am afraid that a barefoot running shoes would only accentuate the pain and discomfort you are having. A good barefoot running shoe – in my opinion – can be used _in addition_ to a normal, more structured shoe in order to strengthen your muscles – but I woulnd’t jump on it as my only running shoe. Can I ask you what shoes you have tried, so maybe I can understand better what you didn’t like ?
I use the Saucony Stability line.
Is it a Saucony Stabil CS ? Maybe that’s indeed too stiff for you. Have you tried something in between, maybe a Nike Lunarglide or a Mizuno Wave Nirvana ?
Pete if you want to try barefoot running, by all means please feel free to do so, but my suggestion would be towards the Nike Free. I have run in Nike Frees for almost six years now (I used to work at Nike when they launched) and I think they are a great compromise between a traditional shoe and a barefoot one.
Please let me know what you end up deciding!
Best of luck
Hi I’m flat flooted plus I’ve been running Track since Middle School currently on the High School team also so it’s kinda serious that I get some kind of help in techniques to either fix this problem or somewhat ideas where I can work around it because to me personally I feel like it’s a problem for me as OF NOW !
ANYTHING WOULD HELP AS OF NOW SEEKING IDEAS
I’m a neutral, flat-footed runner. I had two different doctors tell me I needed motion-control shoes after just seeing my flat feet. Trust me, find a good running shoe store and get the gait analysis. Specifically, I had one use a video camera to film my feet from behind while running on a treadmill. He could SHOW me exactly what was going on. There are a few shoes made specifically for neutral-flat runners: I’ve been using New Balance 882 and 883 (new model 840), about to buy Saucony Echelon 2, also, Brooks makes the Dyad 6. All these have a wider last to accomodate the wider footprint due to low/no arch without trying to unnaturally shove an arch into our feet. Bottom line, get the gait analysis and get in the right shoe from the beginning. Best to all!
What store did you get your gait analysis at?
I am an overpronater and am looking for New Balance shoes that will work for me. Isn’t there a “guide” somewhere that decodes the different models and makes it clear which have the most motion control and which have the least? (I am looking for shoes that are somewhere in the middle)
I am flatfooted and overpronate and love the stability of my Asics Evolution! However, I feel that I need more padding, as the balls of my feet and my heels get really sore . . . any suggestions???