Flat Feet in Runners – All You Need to Know

Having Flat feet means you have no arch in your feet or your arch is very low. This can occur in one or both feet due to many reasons such as genetics, injuries to foot or ankle, related to medical conditions such as arthritis, diabetes, muscular disorders and even due to pregnancy, aging and obesity.
Although conditions like pregnancy and obesity are reversible causes of Flat feet, many causes are not. Therefore you have to learn to accept it. Just because you have Flat feet you don’t need to be disheartened. Flat feet can cause a variety of symptoms like pain and discomfort in your feet, pain in knees, hips and back. Your posture can change and you may feel that walking and running is difficult for you.
You can be a successful and an injury free runner even with your flat feet. You just need to know how to do it.
Running is a physical activity which requires a lot of exertion of your leg muscles and flexibility and movement of your feet. Are you a runner, who has experienced pain and discomfort in your feet, or even experience pain in your knees, hips and back? Have you ever wondered what causes it? Your symptoms might be related to Flat feet.
Stand on your tip toes or push your big toe as far as possible. Does it form an arch of your feet? Having no arch or a very low arch in your feet means you have got Flat feet.
The pain you experience from Flat feet are not directly due to the Flat feet themselves, but from over pronation of your feet. Over-pronation means your feet are rolling inwards far too much. Normal rolling in of the foot at the end of each step, when we walk and run is called pronation. This occurs to absorb the impact of the feet. When over –pronation occurs, it rolls past the point which is needed for shock absorption. The weight distribution will be affected causing stress on your leg muscles, knees and hips.
You can avoid most of these complications by understanding what you have, and taking measures to maintain your posture and alignment through exercise, using suitable orthotics and running shoes for flat feet.
Having Flat feet need not discourage you from running. First of all you should understand that your Flat feet can give rise to problems while running, unless you take necessary steps to overcome these issues.
There are thousands of runners across the world with Flat feet and are fine runners and deal with their issues well. In fact, some of the world’s best runners have flat feet. All you need to do is understand your feet well, take necessary precautions and learn how to do it. There are so many solutions to issues faced by runners with Flat feet.
By seeking help where needed and taking necessary precautions and actions, you can still be a happy, healthy, successful and an injury free runner even with your Flat feet.
References:
https://www.runsociety.com/health-injuries/how-does-running-affect-me-if-i-have-flat-feet/
https://www.runsociety.com/health-injuries/6-tips-to-prevent-running-injuries/
https://wwws.fitnessrepublic.com/fitness/sports/running-tips-for-flat-footed-runners.html