Are you a runner with flat feet? If so, you’re not alone. Flat feet can affect up to 20% of the population.
While having flat feet may not seem like a big deal initially, a common question arises. Do flat feet affect running speed? From pain and discomfort to decreased performance and even injury, flat feet can be a significant obstacle in your running journey. So, how to fix flat feet?
Let us explore everything you need to know about flat feet in runners – from causes and symptoms to treatments and solutions that will help keep you running strong!
What are Flat Feet?
Flat feet, also termed fallen arches, are common foot conditions where the arch collapses and becomes flattened to the ground. This can occur in one or both feet and can be caused by several factors, including genetics, injury, or weakened muscles.
The foot’s arch is essential in supporting our body weight while we walk or run. It acts like a spring that absorbs shock and helps distribute pressure evenly across our feet. However, when someone has flat feet, this natural shock absorber is no longer effective, leading to problems such as pain in your heels, ankles, knees or lower back.
Flat Feet are often diagnosed during childhood, but they can also develop later in life due to wear and tear. Symptoms include feeling tired quickly from standing for long periods or experiencing discomfort when walking barefoot on hard surfaces.
While having flat feet doesn’t necessarily mean you must stop running altogether, it’s essential to take proper care of your feet to keep running comfortably without injuring yourself.
Flat Feet Problems
If you are dealing with the condition, you may be facing a couple of flat feet problems, including:
If you are dealing with the condition, you may be facing a couple of flat feet problems, including:
- Pain and Discomfort
Flat feet can cause pain and discomfort in the feet, ankles, and lower legs. This is due to the lack of cushioning and support in the foot’s arch.
- Increased Risk of Injury
Running with flat feet increases the risk of foot injuries such as plantar fasciitis, shin splints, and stress fractures.
- Poor Posture
Flat feet can cause poor posture, leading to back, hip, and knee pain.
Symptoms of Flat Feet
- If you have flat feet, you may experience various symptoms, such as foot, heel or arch pain during and after running. The lack of proper arch support can also result in an inward rolling motion of your ankle which causes instability and discomfort.
- Another symptom of flat feet is overpronation, where the feet roll too far inward when striking the ground while running. This leads to excessive wear and tear on the inside of your shoes and increases your risk for injury. You may also feel tiredness or cramping in your legs after prolonged periods of standing or walking.
- People who have flat feet often face difficulty finding comfortable shoes because most footwear is designed for people with normal arches.
Do flat feet affect running speed?
Flat feet may cause discomfort and pain for runners. The arches of the feet act as natural shock absorbers, cushioning each stride taken while running. However, individuals with flat feet have little or no arch support, so their feet cannot absorb shock efficiently.
Running with flat feet can cause overpronation – an inward rolling motion of the foot during an impact – leading to increased pressure on certain parts of the foot and lower leg. This can result in various injuries, such as plantar fasciitis, Achilles tendonitis, shin splints and knee pain.
Flat-footed runners also tend to tire faster due to the added muscle strain. The body has to work twice as hard to maintain balance and stability during running without proper arch support.
To prevent these problems, flat-footed runners need to invest in proper footwear that provides adequate arch support. Custom-made orthotics or inserts may also help alleviate discomfort by providing additional cushioning and stability.
While flat feet do not mean one cannot run at all, it is essential to take preventative measures against potential injuries caused by a lack of arch support. Consulting a podiatrist or sports medicine professional may help determine an appropriate treatment plan based on individual needs.
How to Keep Running with Flat Feet
Running with flat feet can be challenging as it may cause pain and discomfort. However, there are ways to keep running and enjoy this physical activity.
Firstly, choosing the right shoes that provide proper support and wearing the best shoes for flat feet if you are running with flat feet is important. Look for the best shoes for flat feet with good arch support and stability features. Insoles specifically designed for flat feet can also help reduce pain while running.
Stretching your calf muscles before and after a run can also help reduce pressure on your feet. Incorporating strength training exercises such as heel raises, or toe curls into your routine can help improve foot function too.
Gradually increasing the intensity of your runs is essential when running with flat feet. Start slow and steady, gradually increasing speed or distance over time to avoid injury or discomfort.
It’s crucial to listen to your body – if you feel any pain or discomfort during a run, stop immediately and rest until you recover fully. With patience, perseverance, the right equipment, stretching exercises, and gradual progressions in intensity levels, runners with flat feet should be able to continue enjoying their passion without having their conditions become limiting factors!
How to Treat Flat Feet
Flat feet can cause pain and discomfort, especially when running. Luckily, some treatments can help alleviate the symptoms of flat feet.
Custom Insoles for flat feet in Dubai
One way to treat flat feet is by wearing custom insoles for flat feet by Xtremity explicitly designed for your foot shape. These devices support the arches, which help absorb shock and reduce pain.
Custom insoles are shoe inserts used in trainers and shoes to properly reposition the foot’s bones and joints. This reduces areas of excess pressure and enhances the function of the muscles, tendons, ligaments, and fascia.
Orthotics
Orthotics are custom-made shoe inserts that are designed to provide additional arch support and cushioning. They are typically made from foam, rubber, or plastic and can be worn in most shoes. Orthotics may be prescribed by a podiatrist or purchased over the counter.
Physical Therapy
Physical therapy can be an effective way to fix flat feet. A physical therapist can create an exercise regime that helps to strengthen the muscles in the feet and lower legs, improve flexibility, and correct any alignment issues.
Consult Xtremity for expert care
If you’re experiencing any symptoms of flat feet or are concerned about your ability to run with them, it’s essential to consult an expert. At Xtremity, our podiatrists and orthopaedic specialists can provide the care and treatment necessary to keep you running comfortably.
We offer various services, including custom orthotics and footwear recommendations, to help address the specific needs of flat-foot runners. With our expertise, you can continue pursuing your passion for running without letting flat feet hold you back.
So don’t let concerns over flat feet keep you from reaching your full potential as a runner. Contact us at Xtremity today to schedule an appointment and get the expert care you need.
About Us
Xtremity Prosthetics and Orthotics is a specialized health clinic where treatment is provided by a specialized team which comprises allied health professionals as well as medical professionals giving a multidisciplinary approach towards prosthetic and orthotic rehabilitation care.
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