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  1. #1
    Banned gewaltigsbabe's Avatar
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    Running & Flat Feet

    =)
    I was wondering if anybody out there has flat feet? Mine are really bad, I literally have no arch, and as a result I have terrible knees and weak ankles. I want to start running on my off days, but it freaken kills because of my sucky feet/knees. I have orthotics in my shoes, but my it still doesn't feel good to run.
    I have tried riding bikes, but I really prefer running even though it hurts. I can go for about 10 minutes before I hurt my ankle or something. Are there any tips for flat feet & running?
    Maybe I will just have to do another form of cardio =(
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  2. #2
    Registered User Darshiva8's Avatar
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    My boyfriend has severely flat feet as well. He has orthotics that he wears almost all the time, and he got some special running shoes that allow him to run without foot pain. They are Asics shoes, I believe. I think Asics specializes in shoes that correct foot problems. I can ask about the them if you like.

    You could also try going to a specialized running shoe store. They ought to be able to fit you for a shoe that complements your gait and helps with foot problems.
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  3. #3
    Registered User medjen's Avatar
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    Originally Posted by Darshiva8 View Post

    You could also try going to a specialized running shoe store. They ought to be able to fit you for a shoe that complements your gait and helps with foot problems.
    ^^^This.

    Make sure it's a real running store. Not Foot Locker, but a more specialized place that knows what they're talking about. Bring your old shoes so they can see the wear patterns. Some places will even have you run on a treadmill briefly so they can watch how your feet fall.
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    Registered User Empythree's Avatar
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    I have really flat feet myself, ended up getting my gait checked and I pronate pretty bad. But I got some nice stability running shoes and that has helped me out a lot.
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    a fellow flat-foot here! I just get some good running shoes and then after my run I try to elevate my feet as much...also when I run I try to make sure I'm running with really good form, that helps prevent pain
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    Registered User MissDarque's Avatar
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    I too have flat feet and when I run or power walk my left knees starts to hurt.
    it's very frustrating, but I've never been to a dr. to fix it
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  7. #7
    keep going kitebean's Avatar
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    GO GET SOME ORTHOTICS!!!!!

    yes, properly fitted shoes help, but bite the bullet and see a podiatrist who can make you orthotics- - I'm sure most insurance covers it. They last for a couple of years. But if you are intent of running you will keep getting pain and injuries if you don't sort it out!

    and RUNNING IS FUN!!!!
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    don't taze me brah Mudkip's Avatar
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    when you have flat feet you shouldn't be running at all instead use a stationary bicycle for cardio works just as good with no impact / pain. i use to run with my flat feet on the treadmill ignoring the pain. it caused a tiny navicular bone in my foot to break off now i need to get surgery done

    if you are still going to run get these


    http://www.feetrelief.com/feetrelief...ch_support.htm
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  9. #9
    Registered User Walk2liv's Avatar
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    I have a flexible flat foot, so when there is no pressure I have an arch but when I step down, the arch collapses -- I run on the treadmill, I don't have big issues but then again I have those special made orthopedic inserts.
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  10. #10
    Registered User run4fun's Avatar
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    Hi! I have flat feet and I run quite a bit. It does cause me some problems. Since my flat feet tend to cause pronation, my body tries to compensate and balance foot/leg position by tightening my outer leg muscles. A few things that help me are:

    1. Wearing flexible shoes. I had orthotics once, but they just reduced shock absorption and blood flow in my feet (terrible cramping and pain ensued...)!. Light flexible shoes, as opposed to a stability shoe (which are really built for someone heavier than I am), allow me to be more aware of my foot's attitude and give me more control instead of forcing my feet into an unnatural position. Of course, this is highly user-dependent. Everyone should try shoes out a few times before taking them on a long run. And I agree that specialty running stores are the best!! Personally, I wear Brooks... and make sure that I have 2 pair. If you switch your shoes out every day, they get a chance to rest and reform after compression. Also, I never lift in my running shoes. That just damages them too much.

    2. Stretching! Stretching after a run is super-important in keeping leg muscles in shape, especially after a really long run. I think stretches for the piriformis (responsible for external rotation of the hip) and iliotibial band syndrome are especially important for a runner with flat feet and tendencies toward over-pronation.

    which leads me to...

    3. Balancing leg strength. When in the weight room, on a leg day, I will concentrate solely on hip movements at the end of a workout. There are many small movements that one can do to help balance and strengthen your hips. They may not seem like they are doing very much, but they really help prevent injury and discomfort. A quick search on runnersworld.com for piriformis and iliotibial band sydrome will give you lots of suggestions.

    Hope this helps and you keep trying to run!!! Best wishes!
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  11. #11
    NO SOUP FOR YOU! LoveANurse's Avatar
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    i really feel for you. its so frustrating because running can be so exhilerating and yet every step you take feels like death when you have flat or over pronating feet. i over pronate which isnt exactly flat footed but its just as uncomfortable and painful. i saw a peodiatrist and got my gate examined and they designed orthotics for me and they recommended good running shoes and showed me what to look for in running shoes when i make my own purchases. it has made a hiuuuge difference for me. i've run 10 half marathons since and they have all went very well. flat feet can obviously effect alot of other things not just when you're running. best thing is to see a pediotrist. you can buy alot of good shoes that can control your foot on impact. i always look for shoes with a solid and high inner side and the inner sides are usually flat rather than arched up alittle off the ground. i really like mizunos and brooks personally. good luck with your running!!!
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  12. #12
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    I feel you pain, literally! LOL. I was just going to suck it up and started to train for a marathon. Went to the running store got some great shoes, but only lasted 2 miles training until I hurt myself. I just have to face the fact that I am not a cardio land mammal. I love swimming though and its a true all body workout!
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  13. #13
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    The distinction also has to made between proper, podiatrist measured and analysed orthodics (which cost a fortune - mine cost $585) and regular insoles that you buy over the counter in stores. If you have flat feet or any pronation problems, you need the former and should see a podiatrist who specialises in running.
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    First off I do suggest that you should be going to a physiotherapist as your first step, even in proper running shoe stores people are not always trained properly to diagnose your gait, nor everything else that may be wrong and causing the gait problem. Also, if one physio, podiatrist or doctor diagnosis it, and it doesnt get better with their suggestions get a second opinion. It took me three physios, one orthopeadic surgeon, four doctors and one podiatrist to get a proper diagnosis, and finally relief (8 years after the pain began).

    I originally went to a doctor and then a podiatrist, I ended up getting expensive orthotics which made my knee pain waaaaay worse, to the point where my knees would just give out.

    After going to a great physiotherapist, he told me to get rid of the orthotics (only a minute amount of people actually need them, he pronates as well and doesnt use orthotics.). I also found out I have one leg that is an inch longer than the other leg, my hips had offset in order to deal with the discrepancy. At the same time, I have patellafemoral syndrome, and when I had orthotics it caused my knees to track even worse than they originally were. He did some therapies on my knee (once a week for 4 months) and then gave me a ton of balance exercises, and specialized exercises to strengthen my hips and inner legs, as well as a ton of minor muscles. Although I still get knee pain, I no longer have my knees giving out on me, nor do I have to take days off from working out.

    Your pronation may be a big deal, or it may not, and really it takes more than a sales associate to diagnose the problem.
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  15. #15
    Registered User momto2's Avatar
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    as a fellow flat-footer, I appreciate all the replys! thanks! I need to go to the doc soon.
    Last edited by momto2; 06-01-2009 at 09:44 AM.
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  16. #16
    Law School Weighs My Mind Masknight's Avatar
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    bump. this is a mega wealth of information. i've got terrible flat feet and have been to at least three podiatrists and with three different inserts nothing has helped. i'm definately going to check out a psyhiotherapist and try to find a specializing running shoe store. are there any chain brands anyone knows of? i'm in nyc
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