About a third of the human population is flat-footed. People with flat feet can still go running, but there are a few things they should know about first. When you go on a run, you’ll have to move your feet while using the muscles in your legs a lot. Someone with flat feet will experience pain when they run, which might make them wonder about what is causing the pain and why their feet look different than most people’s feet. Having flat feet is a condition where an arch, which is called the medial longitudinal arch, on someone’s foot collapses or flattens.
The collapse or flattening of that arch makes it so that the foot looks flat when you look at it from the foot’s sides. The curvature of a flat foot will either be low or nonexistent. When the foot’s arch is flat, then the person with the flat feet will suffer from a variety of issues like knee pain, heel pain, ankle pain, lower back pain, and bunions. Flat feet are separated into two different types. There are rigid flat feet and flexible flat feet. When someone has rigid flat feet, their feet are flat because of the structure of their bones. But with flexible flat feet, it is caused by the arch tendons. You can see the feet’s arch when they raise it off of the ground. The arches of flexible flat feet will only flatten when they put some weight into the feet.
The Reason Running With Flat Feet Causes Pain
Flat feet’s issues don’t happen because of the feet. It occurs from over-pronation. Pronation is when your feet typically roll in at the end of each step when you’re walking or running. It happens to absorb the impact that is placed upon the feet. When your feet roll towards the inside more than it’s needed to when you step, that is over-pronation. Your feet are going past the point that is necessary to absorb the shocks, which causes the pain. When the over-pronation happens, the joints of your ankles extend. The extending of your ankle joints makes the lower and then upper bones of your legs rotate to the inside. The hips, knee joints, lower leg muscles, and your ankles will experience stress and pain when this happens. The runners who have over-pronation happening to them often are more likely to have back problems, tendonitis in their knees, and shin splints. Some flat-footed runners never experience problems even if they’re flat-footed since they don’t over-pronate. People with flat feet are at a higher risk of over-pronation though, so make sure you aren’t over-pronating.
Treatment For Flat Feet
Using insoles or braces are the remedy for flat feet that is the most common. They can either be pre-made or customized to fit perfectly to someone’s feet. The insoles provide excellent support for flat feet since it gives support from both inside the shoe and outside the shoe. Running shoes usually have a thin insole that doesn’t do much good. So you’ll need to find the perfect pair of insoles that can give your heel and arch firm support. The insole makes sure you don’t put unnecessary stress to parts of your lower body.