Running with flat feet can be frustrating, difficult, and downright painful, but it doesn’t have to be. With the proper pair of shoes, it’s possible to alleviate most of the issues that accompany flat-footedness. Also known as “fallen” or “low” arches, the main problem with this condition is that it affects one of a runner’s most crucial components. Arches act as a natural shock absorber, helping to soften the blow during the foot strike phase. Without the arch’s support, impact is allowed to vibrate through your feet and legs, thus resulting in a higher risk of injury. More often than not, flat footed runners are also overpronators, which means that the feet roll inward upon foot strike and require a shoe with ample support, but it’s important to note that this isn’t always the case. If you’re unsure, it’s probably best to consult a running specialty store in your area, as they’ll be able to analyze your gait and determine whether you overpronate, underpronate (also known as supination), or have a neutral stride.
With that in mind, we’ve included options for all three types of foot motion, although the majority will be best suited for overpronators.Cross trainers are athletic shoes that can be used for court sports such as tennis, low mileage jogging and for weight lifting. They are designed to provide stability to the foot and ankle for lateral movements and also the cushioning for jogging and resistance training. The idea is to have a shoe that is appropriate for more than one activity. Were you to train for marathons, however, you’d be better off getting a running shoe designed for that. You have flat feet if you barely have an arch on the soles of your feet. The best cross-trainers will provide support so that you do not create more foot strain. A natural arch in the foot is created by the plantar fascia muscles of the foot. Supporting naturally flat feet while doing sports is important, as the arches normally provide a literal springboard. People who are flat-footed may develop postural habits that can predispose them to injuries.
For example, if your ankles turn in, or pronate, you can appear to be “knock-kneed” and sometimes experience sensitivity in the inner knees for this reason. In this case, look for a cross-training shoe that provide “stabilizers” on either side of the forefoot that discourage pronation. “Test drive” your shoes by walking around in them and see if you can easily stabilize your feet — that they do not allow your ankles to turn inwards. Being flat-footed may also make you prone to having your ankles roll out, or supinate. This can be embarrassing if you are wearing street shoes and step off a curb and your ankle rolls out, causing you to turn your ankle. This can be corrected with therapeutic exercises and wearing appropriately designed shoes. In a cross-training shoe, look for a “stabilizing wedge” that is visible from the side of the shoe. This will be obvious and many cross trainers will be advertised as helping to prevent pronation. The wedge will help stop your ankles from rolling out.
Again, walk or even lightly jog around the store in the cross trainers before buying them, to make certain you cannot roll your ankles out. For sports such as basketball, tennis or running, having this kind of lateral stability is especially important. Look for a lower heel in a cross trainer if you are going to jog in them. Some running shoes that are highly cushioned for a lightweight runner will have a highly stacked, taller heel. In that kind of shoe, you will feel tipped forward: the downside is that kind of shoe has very poor lateral support and stability. For jogging of less than 20 miles per week, you can generally use a cross trainer that has a low heel and appropriate cushioning in the mid sole for flat feet. For resistance training, tennis, basketball and running, you are bearing weight into all the joints. For a flat-footed athlete, look for a cross trainer that has a mid sole that will lift your natural arch up. When you are wearing the cross trainer, it will feel as if the floor has been lifted up to meet your feet.
Most athletic shoes come with a removable shoe insert — use it or replace it with an even more supportive shoe insert designed for athletic use. The idea is to provide your flat feet with medial arch support to reduce creating foot strain. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week The Best Shoes for Flat Feet Walking Shoes Vs. Cross-Training Shoes Top 10 Running Shoes for Flat Feet What Is the Difference Between Cross-Trainer And Running Sneakers? Top 10 Jogging Shoes for Men How to Choose the Right Shoe for Cross Training 5 Things You Need to Know About Cross Training Shoes A Closer Look at Barefoot Training The Best Running Shoes With the Most Cushion in the Forefoot The Best Women's Walking Shoes for Flat Feet The Best Basketball Shoes for Wide Feet
The Best Women's Cross Trainers The Best Running Shoes for Kids What is the Best Running Shoe for a Flat Foot With a Pronation? The Best Cross Trainers With Cushioning Shoes for Gym Training How to Size Toddler Shoes The Best Cross Training Shoes for Women With Knee Problems Good Basketball Shoes for Flat FeetIf you have flat feet, running without the proper shoe support system can lead to injuries. Normally, the foot arch helps absorb the shock of the foot striking the ground while running, but for flat-footed runners, the arches collapse when their feet hit the ground. As a result, flat-footed runners are more likely to get injuries. Choosing the correct shoes can greatly help your form, however, so check out the top 10 running shoes for flat feet. When the foot strikes the ground with flat feet and the arch collapses, the ankle twists inward and knee overcompensates while running. Flat-footed runners tend to overpronate, which means the feet roll inwards too much when running.
As a result, flat-footed runners need stability features, which help stabilize the feet and prevent extra rolling movements. People with very flat feet who severely overpronate can benefit from motion-control shoes, which restrict extra motion of the feet. Support is also important for flat-footed runners, as their arches do not offer sufficient cushioning. Motion control shoes can help runners with extremely flat feet and a high level of overpronation. , include the Saucony Progrid Hurricane 15, Mizuno Wave Inspire 9, Brooks Adrenaline GTS 13, Brooks Ravenna 4 and Asics Gel-Kayano 19. recommends Mizuno Wave Alchemy 12 as the lightest motion-control running shoe available. For individuals with an arch that may collapse while running, shoes designed with layers of polyurethane material in the arch create more support and stability. Stability shoes can correct overpronation by limiting excess motion of the foot, helping flat-footed runners move more efficiently. Stability shoes tend to be less bulky than motion-control shoes.
, are Adidas Adistar Boost, New Balance 870v3 and Nike Lunarglide 5. Shoes with stability or motion control features tend to offer plenty of arch and foot support, as overpronators are usually flat-footed or overweight runners. If you have extremely flat feet, consider adding arch support inserts in your running shoes. Make sure your shoes do not become too tight after you add the inserts, however, as your toes should still have a little wiggle room so you don't get blisters. The Best Cross Trainers for Flat Feet Running With Fallen Arches Arch-Building Exercises for Flat Feet Good Basketball Shoes for Flat Feet 5 Things You Need to Know About Underpronation The Best Arch Support Walking Shoes The Best Walking and Jogging Shoes The Degrees of Overpronation in Running 5 Things You Need to Know About Arch Support Running Hurts the Inside of My Foot The Best Shock Absorber Running Shoes Proper Foot Placement When Walking How Fixing Your Feet Can Improve Your Workout