Do people with flat feet need supportive shoes?
This page contains affiliate links. As an Amazon Associate, I earn qualifying purchases.
Typically, the feet have a space between the heels and the toes. This slight arch in the middle helps provide balance and stability when walking, running or even stopping. However, some people have a condition known as flat feet. This condition is explicit. Basically, some people have feet that don't have that arch in the middle of the soles of the feet.
People with flat feet are more likely to experience discomfort during typical daily activities, as their feet are not able to adequately support their body weight as well as the repeated pressure of the feet when walking or running. .
What does flat foot mean?
As the name suggests, a flat foot is a condition in which a person's feet have little or no arch in the middle. The arch in the middle of our feet acts as a kind of spring that helps absorb and evenly distribute our weight across our lower limbs. The arches on our feet pretty much determine our gait. Since it is essential for absorbing weight and shock, arches are flexible and sturdy as they have to adapt quickly to changes in weight and terrain.
Overpronation is one of the most common conditions that can occur in people who have flat feet. This is because their feet tend to roll excessively inward when walking or even when they are just standing in place.
Typically, people with flat feet will not have significant issues with this condition, but a few will. The injuries and symptoms that can develop in people with flat feet are subjective in each case.
Related: Best running shoes for concrete
How do you know if you have flat feet?
An easy way to tell if you have flat feet is to dip your feet in water and stand on dry concrete or a piece of heavy paper / cardboard. The more imprint you leave on the surface, the flatter your feet. Alternatively, you can visit your doctor for a more in-depth examination. Doctors will be able to determine the severity of flat feet and give you a full list of treatment and exercise options that you can apply immediately.
Known causes and treatments of flat feet
Most of the time, people with flat feet will naturally realign their limbs to prevent injuries and other physical conditions from developing. In most cases, an exterior treatment will not even be necessary. However, in cases where the body cannot adjust to the level of flatness that their feet provide, additional measures should be taken as soon as possible.
If you have flat feet and experience pain and pain almost constant, you may need to invest in supportive running shoes. This type of shoe is designed to relieve pressure on the arch of the foot, which can also help relieve pain.
Remember that supportive shoes are designed to relieve symptoms only. Supportive shoes will not be able to provide long-term treatment for people with flat feet. For a quick, short-term remedy, while you are looking for supportive shoes, you can place a wedge in the shoes.
Inflammation can also develop around the feet. For inflammation, doctors usually prescribe medication, ask the person to wear an ankle brace, or take a few days of rest until the swelling subsides. As you can see, some severe cases can drastically affect your daily routine, which is why we advise you to take all necessary precautionary measures available.
More serious cases related to a flat foot injury include ruptured tendons. Typically, a combination of supportive footwear, rest, and pain relievers will be able to treat this condition. However, if the tendon damage is severe, surgery will likely be the only option left on the table.
In some cases, flat feet begin to develop in childhood. If left unchecked, the condition can worsen, especially if the body does not adjust as the child grows. In cases where it begins to develop during childhood, surgery may be necessary.
In some cases, flatfoot can be caused by being overweight or obese. Treatment is relatively straightforward in these cases because doctors will require the individual to lose weight and adopt a healthier lifestyle.
Related: Best long distance running shoes
Flat Feet Support Shoe Buying Guide
Buying supportive shoes is quite similar to buying typical shoes with a few additional factors that you need to consider. Here are some tips for choosing the right supportive shoes:
Buy afternoon / evening
This has been a part of shoe shopping 101 since I was a kid. Our feet tend to swell throughout the day; because of this, buying your pump early in the morning might not give you the optimal fit. We recommend shopping late in the afternoon to make sure you have a supportive shoe that provides maximum comfort throughout the day.
Try the shoe on with your bigger foot
You might not know it, but one of our feet is bigger than the other. Use your dominant foot to try on the shoe or wear chunky socks when purchasing a supportive shoe.
Consider the space allowance for shoes
Since comfort will be the main factor here, make sure your supportive shoe will provide at least half an inch of space between your longest toe and the toe of the shoe. Not only will this provide optimum comfort, but it will also lead to better flexibility.
In most cases, people with flat feet can go about their daily lives without having to wear special supportive shoes. However, for some, this is not the case. If you have flat feet, we strongly recommend that you see a doctor to determine if you will need supportive shoes. Flat feet can cause serious physical injury if left unchecked.
Supportive shoes will help relieve symptoms, but depending on specific factors, you may also need to undergo additional corrective treatments. Don't take any chances as some of the more serious symptoms can be quite debilitating. Take all necessary precautions as soon as possible.
If you’ve never run before or you’ve had a long break from running, it can feel intimidating to get out there and hit the pavement. But if you get familiar with some basic information about course and follow a beginner’s schedule, you’ll be well on your way to starting a new running habit.
At your visit, share your course plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Visit a specialty course store to get professionnel advice on buying the right running shoes. An spécialiste at the store will look at your feet, watch you run, and make recommendations based on your foot type and running style. If you already have running shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out course shoes can also lead to injury. You should replace them every 300 to 400 miles.
Beyond running shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re course outdoors, make sure you follow some basic tips for how to dress for hot weather running and cold weather course, so you stay safe and comfortable.
As your endurance improves and you start course longer, you may want to invest in some technical fabric course clothes and other basic running gear, such as a course belt, good running socks, and a course hat. Some runners also like to have a course watch to track their times and distances.
Before you get started with course, get familiar with how to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the résistance or sport to run for extended periods of time. The run/walk method involves running for a bermuda secteur and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re running and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their endurance and sport improves.
Before you start any course workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm-up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
Use your breathing as your guide when running. You should be able to carry on a conversation while course, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the ' talk test ' and speak in complete sentences without gasping for air, then you’re moving at the right speed.
Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water ( about four to six ounces ) halfway through your workouts.
Post-run is a great time to stretch and work on improving your flexibility because your groupes de muscles will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after course.