Flat feet, also known as pes planus, is a condition where the arches of the feet are lower than normal or nonexistent, causing the entire sole to make contact with the ground. Flat feet can be a natural variation in foot structure, and although not necessarily a cause for concern, they can present challenges for runners, so it's important to know what to watch out for.
What Exactly Are Flat Feet?
Flat feet occur when the arches of the foot collapse, causing the foot to roll inward (overpronate) during movement. There are two main types of flat feet:
- Flexible Flat Feet: The arch is visible when the foot is at rest but flattens when weight is applied.
- Rigid Flat Feet: The arch is absent both at rest and when weight is applied.
Flat feet can be congenital (present from birth) or acquired over time due to factors like aging, injury, overuse, or certain medical conditions.
How Flat Feet Affect Runners
Since our sport is so dependent on our lower body, runners with flat feet may experience several biomechanical challenges that can affect their performance and increase their risk of injury.
1. Overpronation
Overpronation is a common issue in runners with flat feet. This is when the foot rolls inward excessively upon landing, causing uneven distribution of weight and strain on the foot, ankle, and knee. Over time, this can lead to various overuse injuries:
- Plantar Fasciitis: Inflammation of the plantar fascia, the ligament connecting the heel to the toes, is a common injury linked to flat feet.
- Shin Splints: Overpronation can cause increased stress on the shinbone, leading to shin splints.
- Knee Pain: Misalignment due to flat feet can cause additional strain on the knees, leading to conditions like patellofemoral pain syndrome.
2. Reduced Shock Absorption
The arch of the foot acts as a natural shock absorber. In runners with flat feet, the lack of an arch can lead to reduced shock absorption, increasing impact on the feet, legs, and lower back with each step, leading to:
- Increased stress on the joints and muscles, leading to discomfort and fatigue during runs
- Higher risk of stress fractures due to the inability to dissipate impact forces effectively
Managing Flat Feet for Runners
While flat feet can pose challenges, there are several strategies that runners can adopt to manage the condition and reduce the risk of injury.
1. Get a Gait Analysis Done
A gait analysis helps you discover your unique movement pattern when running, jogging and walking, which allows you to pinpoint and address issues and imbalances before they become a problem. These can be done at home, with a coach, or at a lab, and will provide insights through your entire stride.
Specifically for flat feet, a gait analysis can provide the right path for addressing the condition, such as with:
- Motion Control Shoes: These shoes are designed to limit overpronation and provide additional arch support.
- Custom Orthotics: Custom-made orthotics can provide personalized arch support and correct biomechanical issues.
- Shoe Fitting: Picking the proper shoes for your unique biomechanics will provide improved support and comfort.
2. Strengthening and Stretching Exercises
Strengthening the muscles of the feet, ankles, and lower legs can help improve stability and reduce the strain on flat feet during running.
Common Exercises for Flat Feet:
- Arch Strengthening: Exercises like toe curls, marble pickups, and arch lifts can help strengthen the intrinsic muscles of the feet.
- Calf Stretches: Tight calves can exacerbate flat feet! Regularly stretching the calves can improve flexibility and reduce strain on the feet.
- Balance Exercises: Single-leg balance exercises can improve proprioception and stability, helping to correct overpronation.
3. Being Mindful of Impact During Training
Runners with flat feet should be cautious about increasing their mileage too quickly, as this can increase the risk of overuse injuries.
Tips:
- Follow the 10% Rule: Increase your weekly mileage by no more than 10% to allow your body to adapt gradually.
- Low-Impact Cross Training: Activities like swimming or cycling are low-impact on the feet, and are equally effective at building the endurance you need
4. Monitoring for Injuries
Regular self-monitoring is essential for runners with flat feet. Early detection of pain or discomfort can prevent minor issues from becoming serious injuries.
Warning Signs:
- Persistent Pain: Pain in the arch, heel, or knees should be addressed promptly. Rest and seek medical advice if the pain persists.
- Changes in Gait: Any noticeable changes in your running gait or posture should be evaluated by a professional.