Best Running Shoes for Flat Feet (2024)

Flat Foot: What is it

The arch of the foot is formed by the tarsal and metatarsal bones and strengthened by ligaments and tendons. This allows the foot to support the weight of the body in the erect posture with the least weight.

The height of the arch determines pronation and foot type.The arch height of the foot can easily be checked using the wet feet test.

People with a Low arch do not have a distinct curve along the inside of the foot. The imprint taken in a wet test may show nearly the entire foot. People with low arches are more likely to overpronate which can result in injuries. Insufficiently expressed arches are called low or fallen arches.

The term flat feet applies to the arch which is sitting on the ground completely.

What causes flat feet and what can you do about it?

  • Genetics
  • Weak arches
  • Injuries
  • Rheumatoid arthritis
  • Dysfunction, rupturing, or damage to the posterior tibial tendon
  • Nervous system or muscular diseases

Collapsed arches causes flat feet and happens because of muscle weakness. This can be helped, but your feet might need arch support until they get stronger.

If you have flat feet due to muscle weakness, there are some simple stretches and exercises you can do at home to help strengthen the muscles in your feet.

  • Tennis Ball Rolls
    Put a tennis ball under one foot, sit straight up, and roll the ball under the arch of your foot for two to three minutes. Repeat on the opposite foot.
  • Heel Raises
    Stand and lift your heels as high as you can using a chair or wall for balance. Hold the position for five seconds then lower heels back down to the floor.
    Do two to three sets of 15-20 raises.
  • Tower Curls
    Sit with a towel under one foot and scrunch the towel up with your toes. Make sure to keep the mall of your foot on the floor.
    Do two to three sets of 15-20 towel curls.
  • Toe Yoga
    Lift your big toe up while pressing the others down and hold for five seconds. Then life your four toes up while holding your big toe down and hold for five seconds. Repeat on other foot.

Those with anatomically flat feet have more stress on knees which lead to knee problems. The reason for this is flat feet can cause misalignment of the lower body causing the shin and thigh bones to twist inwards.

While there is no cure for being born with flat feet, stretching and exercising regularly can help prevent injuries.

Put in extra care in choosing the best running shoe

Your foot arch is your natural shock absorption system. Nature designed it so that when you put your body weight over your feet the shock is absorbed by this mechanism in order to alleviate the impact (and subsequent injuries) that would otherwise hit your feet, ankles, knees and hips.

A flat foot is the most visible sign of overpronation, meaning that your arch collapses during the impact on the ground. As a consequence, your ankle twists inward and your knees overcompensates.

Flat feet are a particular concern for runners, as during the running gait the arch is supposed to support on average 3 times their body weight.

Some common injuries from overpronation include:

  • Low back pain
  • Shin Splints
  • Bunions
  • Knee pain
  • Plantar Fasciitis
  • Achilles Tendonitis
  • Hip pain

Look for shoes that have a straight “last”, which determines the shape of the shoe. A straight last are designed to be motion control shoes and will provide you with stability.

Shoes Technologies Aimed at Runners with Flat Feet

Over the last 20 years or so, all the major running footwear producers developed specific technologies aimed at helping runners with flat feet run in comfort and safety.

The key words you have to remember are: stability, support and motion control.

Support is what a flat foot runner needs. When looking at shoe reviews or technical specifications, any indication of “added support” means you are headed in the right direction. Stability is an industry standard term that categorizes running shoes aimed at helping overpronation: every brand has their own collection of Stability Running Shoes. Motion Control are Stability Shoes for the most severe overpronators: they include the solutions of stability shoes and focus in enhancing them.

Best Running Shoes for Flat Feet (1)Best Running Shoes for Flat Feet (2)

Stability post in the New Balance 860 (in dark grey).

The main technology found in Stability shoes is a medial post of dual density foam. Footwear producers inject a harder compound of foam right below the medial side of the arch and sometimes extended all the way to the heel. It is easily recognizable as a darker (almost always gray) piece of foam on the inside of the midsole (view picture).

Do I necessarily need a stability/motion control shoe?

In the past 5 years, the conventional model of “neutral > stability > motion control” has been put into question by a series of scientific tests and currents such as barefoot running and minimalism.

No, you don’t necessarily need a stability or motion control shoe if you have flat feet. Some flat footed runners thrive in neutral shoes, but my experience is that this is the minority. I would advise runners to start in a stability shoe and only later experiment with a neutral shoe. Remember, flat feet is only one of your unique characteristics. What works for you might not work for someone else and vice-versa.

Tips for running with flat feet

Purchasing the right shoes is the best way to go.

Next to wearing the right shoes, you need to remember to replace them before they wear out and the midsole breaks down. Once the midsole wears out, you will not receive the same about of stability and you could end up overpronating. In turn, this can cause injuries and pain. A good idea is to replace your running shoes every 300 to 500 miles.

If you still experience pain after wearing the right shoes, consider custom orthotics. See a local podiatrist who will assess your feet and set you up with custom inserts if needed. Custom orthotics are specifically designed to the specifications of your feet and provide you with stability.

Running on pavement regularly can make your feet hurt. If that is the case for you, consider switching up terrain. Try running on something softer like grass or well-groomed trains. Tracks are also a good idea because the surface is forgiving and you can usually find one locally.

Stretching is important as it keeps you flexible and strong. Make sure to warm up and cool down before you run to help keep injuries away. Furthermore, stretching and exercising on a regular basis can help decrease pain due to flat feet.

Are you still in pain? Do your feet hurt for days after your runs? If this is the case, see your doctor. In addition, rest days are important as they help your body heal.

Running Shoes Buying Guides

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    Best Running Shoes for Flat Feet (2024)

    FAQs

    What shoes are best for flat feet running? ›

    • +8. HOKA Arahi 6. Women's Shoes. ...
    • +3. New Balance Fresh Foam X 860 V13. Women's Shoes. ...
    • On Running Cloudrunner. Women's Shoes. $149.95 $99.95.
    • Brooks Adrenaline GTS 22. Women's Shoes. ...
    • Brooks Adrenaline GTS 23. Women's Shoes. ...
    • Topo Ultrafly 4. Women's Shoes. ...
    • Saucony Guide 15. Women's Shoes. ...
    • New Balance Fresh Foam X 840 v1. Women's Shoes.
    Mar 20, 2024

    Are Hoka shoes good for flat feet? ›

    Hoka offers a normal and wide fit to accommodate different foot shapers, and we would recommend it to those who need low to moderate levels of support for flat feet.

    Are flat-footed runners slower? ›

    People with flat feet may have difficulty with any physical activity that involves pushing off the ground, such as running.

    Is it OK to run flat-footed? ›

    Absolutely. Flat feet, or fallen arches, should not be a deterrent to your running ambitions. In fact, many successful runners navigate this condition by understanding their unique biomechanics. In the context of running with flat feet, it's crucial to pay attention to your gait and foot mechanics.

    How do I support my flat feet when running? ›

    A recent LIVESTRONG article entitled “How To Run With Flat Feet” recommends adding orthotic arch support inserts into your running shoes. “Arch support insoles prevent your feet from overpronating when you run, giving extra support to the foot and ankle.

    Do flat feet need arch support? ›

    Flat feet pain can be temporarily addressed by stretching, strengthening, and providing support to your arches. But for long term comfort, you'll need to add firm arch support insoles to your footwear. A product with cushy foam or gel that doesn't provide arch support won't relieve your pain.

    Do podiatrists recommend Hoka shoes? ›

    They have frequently awarded the Seal to selective styles of the innovative, cushioned footwear from HOKA. The American Podiatric Medical Association (APMA) Seal of Acceptance recognizes products that have been found beneficial to foot health.

    Are new balances good for flat feet? ›

    New Balance is clearly one of the top athletic shoe brands to consider when shopping for flat feet footwear. Their focus on stabilizing technologies, advanced midsole foams and quality materials checks all the boxes for the features needed to support flat arches and overpronation.

    Can flat feet be corrected? ›

    Management and Treatment

    Many people with flat feet don't have significant problems or need treatment. Your healthcare provider may recommend nonsurgical treatments if you experience foot pain, stiffness or other issues. Rarely, people need surgery to fix rigid flat feet or problems with bones or tendons.

    Is Barefoot running better for flat feet? ›

    For those who have flat feet, running barefoot may help strengthen muscles in your arch and ankles. Those who do a lot of physical activity or run often may experience their flat feet lacking pronation when the arch compresses to help with shock absorption as force exerts on the feet.

    Do flat feet have any benefits? ›

    Despite the many disadvantages, it might be the case that some incidences of flat feet could improve the absorption of shocks. If you are a swimmer, flat feet may also be very helpful because they can act as a kind of flipper. Flat feet, of course, are not entirely advantageous.

    Was Usain Bolt flat-footed? ›

    Usain Bolt's spinal scoliosis

    Not only does Usain Bolt have flat feet, he also has spinal scoliosis. One would expect poor athletic performance due to these structural faults. However, Usain Bolt has proven otherwise.

    What running shoes for flat feet? ›

    The Best Running Shoes for Flat Feet
    • Best Overall: Brooks Adrenaline GTS 23.
    • Best Value: Nike Pegasus 40.
    • Best for Heavy Runners: Saucony Triumph 21.
    • Best Stability: New Balance Fresh Foam X 860v13.
    • Best Daily Trainer: Asics Gel-Kayano 30.
    Mar 15, 2024

    Do I need orthotics for flat feet running? ›

    Foot posture (ie. Flat feet) are not linked with higher rates of running injuries. Orthotics can be helpful in the short-term for foot pain, but should not be a long-term treatment strategy. Treatment focus should be on patient education, intrinsic foot muscle strengthening and load management .

    Does being flat-footed make you less athletic? ›

    The good news is that having flat feet does not mean you can't be good at sports or enjoy your physical activities. In fact, there are many flat-footed individuals among the ranks of elite professional athletes, including marathoners and NBA players. For many people, flat arches are asymptomatic.

    Are wide running shoes better for flat feet? ›

    Yes, wide shoes are better for people with flat feet. Wide shoes provide more room in the toe box, so individuals with irregular arches experience less cramping and increased foot support.

    Is it better to run in flat shoes or running shoes? ›

    In other words, a runner needs a shoe that keeps their foot in alignment, and flat shoes cannot offer that kind of support. Altered gait – Flat shoes can help runners achieve a stride more suited for running, but they can sometimes negatively affect your natural gait.

    What are flat running shoes called? ›

    Zero-drop shoes are flat. Their minimal cushioning keeps the heel and forefoot on the same level. Because they allow more natural movement, zero-drop shoes help strengthen your foot muscles. They may also improve balance, reduce pain, and enhance athletic performance.

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