Running with flat feet can make your feet hurt, here's how to work around it

During your run, your feet are required to receive a large impact force with every trail you take. Therefore, it is important for runners to have strong feet to avoid injury from running. So, what if you have flat feet? Can you still run long distances? The following is complete information about running with flat feet.

Running on flat feet causes pain

Flat feet refers to a deformity in which the arch of the foot decreases, so that the sole of your lower foot is fully touching the floor while standing. This condition is quite common. There are quite a few professional runners who suffer from flat feet but still manage to achieve success in their careers.

If you have flat feet, running can be very painful because the arch that is supposed to absorb vibrations from the sole of your foot hitting the ground can't do its job. The results can range from back pain to shin pain, and even patellar tendinitis (tendon injury).

Quiet. Having flat feet doesn't mean you can never run. Even with supportive running shoes, you can still run well, no matter how flat your feet are. To avoid injury, your running shoes must fit snugly against the soles of your feet.

How to run on flat feet?

The right running shoes should give extra support to the arch of the foot that you don't have, but not with too much cushioning effect. Look for shoes that are specifically designed for stability and motion control. These shoes usually have a dense midsole to prevent the arch of the foot from dropping. Finding the right shoe can be difficult, but if you get confused, don't hesitate to ask experts for help.

Your running manner is also important. If you are a beginner, or you haven't run in a while, start slow. Your goal for running on flat feet is a short distance, at a fairly comfortable pace. Your body needs time to get used to its new activity. You should add a few extra minutes to your running time after at least one week of running.

Even if you feel that you can still run longer, don't push yourself. Maintaining the stability of running will reduce the chance of injury. At first, you'll feel muscle aches, but as long as you stick to a steady running plan, your body will have the time it needs to adapt. In the end, your pain will disappear.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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