A Quick but Helpful Guide to Running With Flat Feet

Published on: 23 March 2019 Last Updated on: 13 September 2024

Maybe your doctor’s told you running just isn’t in your cards. But you really don’t believe that.

You see the open road or the winding trails and your heart wants to soar. But every time you try, your feet just hurt too much.

About 20% of us have flat feet. And doctors are often too quick to dismiss us as invalids.

The truth is, you can run with flat feet. Some of the top athletes in the world have flat feet. It just takes some strength work and adaptation.

Here’s our quick guide to running with flat feet.

1. What Makes a Flat Foot?

Flat feet makes it sound like you have platypus feet. This isn’t the case.

People with flat feet have what we call “fallen arches” or pes planus. Your feet aren’t just flapping around like two sheets of paper.

We have three arches in each foot. Two on either side of the foot, the inside arch being the most prominent general, and in the very center of the foot.

These arches act as natural shock absorbers. When you run, they absorb some of the energy and then spring back, helping you move.

When the ligaments and muscles in these arches lose strength, they quit working properly. Sometimes this loss of strength is due to injury sometimes it’s hereditary.

Either way, collapsing arches aren’t how feet are supposed to work.

2. Over-Pronation:

If you’ve been in the running field for very long, you’ll have heard two terms: over-pronation and under-pronation. Often, running shoe sites will ask you about your pronation when helping you choose a shoe.

Most people with flat feet over-pronate. This means their feet and leg turns inward when they impact the ground.

If your quads and posterior tibialis aren’t strong enough, you could cause a number of injuries after a time. Ignoring over-pronation could eventually end a running career.

3. Do I Need Arch Support for Flat Feet?

The answer to this question is case-based. It probably wouldn’t hurt to support the arches in your flat feet. Especially if you’re running long miles like a marathoner or ultramarathoner, your feet will get tired and you’ll want that extra arch support.

But whether you “need” to support your arches really depends on how strong your feet and legs are. You could have a strong tibialis that’s just lengthened. This means you still have no arch, but can handle neutral shoes.

But that’s probably not the case for most people. Unless you’re specifically strengthening the right muscles, and you should see a physical therapist to figure out which ones, you’re not going to be strong enough for neutral shoes.

This means you should wear stability or motion control shoes. These shoes include a bost in the medial arch of dense foam. When you contact the ground, it essentially forces your foot into a natural arch position preventing overpronation.

Running With Flat Feet is Totally Possible:

If your doctor says that running with flat feet is impossible, get another doctor or see a sports doc. You’re going to just lose out on your runner’s high if you don’t.

What have you found to work with flat feet? Let us know in the comments below.

Read Also:

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How to lace best running shoes for plantar fasciitis in 2020?

Well, choosing the correct pair of shoes for plantar fasciitis condition can be a nightmare if you are not aware of what features to look for the best running shoes for plantar fasciitis. This becomes even more difficult when you have to choose athletic shoes for sufferers of plantar fasciitis. For the sufferers, it is all about preventing the symptoms of plantar fasciitis and keep walking or run without any hassles. If you are looking for best right running shoes for plantar fasciitis then here are plenty of factors that you need to consider Factors to consider for best running shoes for plantar fasciitis in 2020: Proper sizing Proper lacing Budget Comfort Wearing best running shoes for plantar fasciitis not just means that you need to look for comfort, support, budget, etc., but along with that you also need to check for proper lacing. Yes, along with proper sole support you need to consider proper lacing. When you look for the cushiony sole, you need to check if it has a thick sole. It would help your feet remain intact even on uneven or hard surfaces. You can look for a rubber sole that is flexible, not a leather one to provide complete shock absorption. You should also keep a check on the soles with the passing time which entirely depends on your usage to monitor if the sole has worn out. Why Lacing is important? Lacing is really important when it comes to the best running shoes for plantar fasciitis. There is no hard and fast rule but some common techniques can be quite helpful. It will be really helpful if you get the laces with more eyelets that offer perfect control over the entire lacing process. Like it gives you the liberty to lose the shoes the way you to get the right fit on all parts of your shoes. It is always better to lace your shoe bit lose especially around the toes while lacing it little tight around the heels to get required support around the arch as well as heel. If you want to get extra support for heels you can create a circular loop with each lace while making the 2nd loop to the eyelet at the end and then tie the shoelace via the eyelet at the end and back via loops before you tie the laces. How to lace shoes for plantar fasciitis? It is important to know the methods that can help you lace shoes the right way for plantar fasciitis. The right way to lace the shoes is to tie them in a way that you tighten them correctly to get the proper support and cushioning for the foot and not trying too tight that it gives discomfort to your foot. Certainly, tying the shoes too loose will not be a good idea as it will put up the entire strain on the foot that is in pain. On the other hand, you can get additional support through the arch by lacing the shoes little up as this method will take away the pressure from the fibers, which will cut down the level of pain that you were otherwise going through around the bottom of your foot. The above-mentioned lacing techniques are very common and simple yet effective. You can combine these techniques along with other tricks to cut down the heel pain. You will certainly be able to reduce foot pain and enjoy your fitness routine. Things to keep in mind when you lacing shoes for plantar fasciitis: When you are adopting these methods, make sure your foot is in the process of recovery. Also putting a lot of burden on your foot can reverse the effects and leads to severe pain. Make sure you take good care of your feet and let the plantar fascia heal with time. You need to give time to see the desired results. Make sure you do not overdo with running and walking activities. Also, when you unlace your best running shoes for plantar fasciitis, start from the top hole of the shoe from each side. The lacking factor is a buying factor while buying plantar fasciitis shoes. Do not ignore the most important factor that is lacing your plantar fasciitis shoes to get all the comfort for your foot during running. As it works great to prevent the foot condition. Avoid elastic laces. It may be easy an easy job when it comes to elastic shoelaces. But it can be quite a painful experience while running. Elastic shoelace enables free movement of your feet as compared to traditional best running shoes for plantar fasciitis. It eliminates the support required on your feet. This puts the plantar fascia ligament under pressure resulting in severe heel pain. However, you can opt for normal cotton laces/standard shoelace, where you may need to invest a couple of minutes more tie the running shoes. But you will get good results. You can get back to a normal fitness regime if you rest your feet for an extended period of time. Also, use plantar fasciitis shoes to let your foot recover slowly. You can easily recover from foot pain with the help of plantar fasciitis shoes as your foot will get the right arch and heel support. Do not forget to monitor your shoelaces on a regular basis to see if they have become loose. It can be verify by pulling one shoe using your other foot. If you could do this easily means the shoelace needs to be tied a bit tighter. You will see the slipping of shoe inserts in case the shoelaces are loose. Takeaway: Plantar fasciitis is a condition that can be treated or prevented by taking preventive measures. As well as through the right treatment options. There are certain common techniques that you can practice to help cure plantar fasciitis or prevent it. Make sure you do not overstress your feet and use the right pair of shoes. Correct sizing, proper cushioning, correct arch and heel support are important factors. You need to keep in mind while choosing the right pair of shoes. You can help your foot recover from plantar fasciitis with proper care and proper footwear. So, choose the right pair of shoes. Read Also : Durable Running Shoes For Women Opt For Comfortable Pair Of Cross Training Shoes For Men

Choosing a Dress for Winter 2021

The new fashion season lays down the rule. Although the cold weather sets in, designers tell women not to forget about elegance, sophistication, and brightness. Therefore, the wardrobe must-have beautiful and stylish dresses. Our friends from Joy-pup write about the fashionable dresses for winter 2020-2021, so you’ll get to know what style and prints a modern girl should choose to look gorgeous. We will also share some tips on how to choose an outfit. Winter dresses 2021- main trends In the season of falling leaves, you can be bright, bold, and interesting. Stylists recommend being open to experiments. But which dress to choose for the winter to look stylish and chic? Turn attention to the following models: Western-style dresses with fringe; Models with unusual cutouts; Dresses made of black lace, which look very seductive; Models with a turn-down collar, delicately pleated dresses. If you like a bright and unusual style, fringed models are a good option. Designers in their collections offer both mini and long dresses. They can be decorated with belts or asymmetries. When considering which dress is best to choose, look at warm and comfortable models. They will help you keep warm during the cold winter. These are wonderful knitted turtleneck models, dresses with belts, pockets, lace inserts. Leather dresses are also a good option. What dress to choose for winter - practical advice If you don't know what will suit you best, here are a few tips. Consider your body type. The dress should emphasize its benefits and hide its flaws. Don’t choose an immodest mini for everyday looks. Pay attention to the cut. Asymmetry, large cutouts, slits are in fashion. Dresses with prints are perfect for winter. Do not deny yourself the pleasure of wearing models with floral prints, checked or dotted. What dresses are fashionable in the winter of 2021 Stylists encourage girls to dress brightly and stylishly. Explore the fashion trends of winter and be stylish by choosing an interesting outfit. Visit the Joy-pup website where experts share the top fashion trends and give advice on what to wear this winter. We would like to note the most interesting clothing this season. Fashionable dresses for winter 2021 are fringe and lace models that look very pretty. Leather models remain popular - with sleeves or straps, with a flared or fitted skirt. Cozy knitted models are a good choice for cold winters. Also, dresses are sequins, cutouts at the waist and draperies are among the fashion trends for winter. Flounces, which give the image a romantic look, remain relevant. In terms of shades, yellow is the most beneficial, but you can also choose other interesting colors. Read Also: Choose The Latest Collection Of Women Clothing For a Stylish Look Men's can now have a comfortable winter season What Not to Wear (and What to Wear Instead) How To Wear A Denim Jacket To Any Occasion Ladies Formal Styling Tips for Winter

Trendy Clothes 2021: Guide and Tips for Joining the Trend

Being "in the trend" has always been something that the young generation looks forward to making their outfit perfectly stand out. May it be a new style of clothes, hair, or even make-up, people always find a way to join. Being in the trend makes you feel that you belong to the group. It doesn't only make you feel popular and stylish, but it also helps you blend in well. You haven't seen anyone wear 1870's clothing in a while, have you? It's because there is a different trend for 2021. As for hoodies, people wear this fashionable clothing virtually on every occasion. Buying bulk hoodies cheap will not cost you a lot. After all, having a wide selection of hoodies can help you join in the trend depending on your theme of the day! Without further ado, below are the tips on what trending clothes you should wear in 2021. Floral Attire On Sunny Days If you imagine a summer day, it can't be perfect without the presence of sunlight and flowers. A flowy dress with flower patterns will attract a summer feeling and the people around you. After all your tailor-made summer looks along with refulgent summer accessories will scatter a fresh, energetic, and elegant look. However, dresses are not the only option for methodizing your wardrobe dreams. You can also try wearing patterned flower shirts or tops with a giant print on them. The pattern will highlight your summer vibe and give you that carefree feeling when walking down the streets or the beach. If you want something over your head, adding a cap or a summer hat will do the trick! Got it! Great. Why don't having a look over proper winter dress-up then? Fashionable Sporty Attire For Outdoor When you think about it, if you remove the crop top hoodie and the heels, this attire will come off sportive yet straightforward. However, with the heels and crop top, it became more sophisticated and trendy. If you think of another sporty look, you can try exchanging heels with boots and throwing in a cap for a fabulous finish. Mixing different styles is not bad as long as it blends well; people can easily handle frisky glances with good choices! So stay creative with your wardrobe and experiment with different styles. You'll never know when your style will become one of the trendiest clothes there is! Layering Is Creativity Itself A real fashion guru may tell you that true fashion lies in comfort, but many will tell you otherwise. If you aim for a fashion suit that gives the best effect(more or less like Baju Kebaya), comfort may come in second. In layering clothes together, sophistication bursts out from under those coats, dresses, and boots. The picture above is a fashion staple that a lot of young aspiring models know. Moreover, looking for clothes to wear layer by layer, we should consider how they complement each other and affect the overall result. That is why layering is creativity itself; it sets you free and allows your body to do the rest. It may look uncomfortable and odd to look at, but once you strike a pose, you know it will be perfect. Leather Is Still Everything You can undo the common "leather snags"(in various sorts) but can't deny at all the power of a leather jacket in modern fashion trends. A bold staple for a civil effect, wearing leather jackets, pants, and boots will be the perfect wear for you. Though it may not be a comfortable idea to wear it as a shirt, however, when used as a layering material, it gives off a whole new vibe. Wear it over your tuxedo, and match it with your favorite shades; it will make you look intimidating. In addition, many bikers also thought of adding spice to their bold look by putting on upgraded footwear. Although leather may be too expensive, you can always check your local stores for less expensive ones. It doesn't matter how much it is as long as it is worn well. Wide Ended Pants And Crop Tops A fashionista once suggested that if you wear a short top like crop-tops and fitted shirts, you must wear something long as a bottom to complement your entire outfit. It's all about balance when talking about fashion. Not being too much but also giving a perfect output and reaction is the best style. Furthermore, people can also wear it vice-versa. If you are wearing shorts or tight jeans, you can wear a hoodie or a sweater as your top. When everything is balanced, you can ensure a high-quality style. Match it with high heels and boots to make yourself taller, but if you're already tall, try adjusting and wear flats or sneakers instead. Attracting Attention With Checkered Outfits Quickly attracting attention with checkered clothes can be an eye-catching, trendy choice when thinking about dress styling. Checkered styles give you the impression of a grown-up. Though it was also trendy in the old times for people who enjoyed the style, it comes back once again today. It is now even better than ever. Furthermore, checkered clothing gives a rough yet fun mix to everyone's style. While it may vary in different colors depending on what vibe you give off through the clothing, light-colored patterns usually give the wearer a warm, friendly vibe. Meanwhile, the darker tones provide a relaxed, hip impression. You can generally see the checkered print on open battened, long-sleeved polos and skirts. Blend In Now And Start Your Trend Later As you can see now, many concepts are often built from an ongoing trend. Companies, social groups, and influencers often just go along with the trend and are not the ones starting it. Although these trends are usually started with a wild idea and the creativity of a fashion lover, these trends then go on to influence everyone. It affects one's fashion style, likes, and even norms. However, if we think about it, we can also be the ones to start the trend. Sure, we may be afraid of starting something new, but the thirst for experimenting with different styles does exist. Trends may fade for now, but as time goes by, the trend always comes back because of the aspiring fashionistas that love fashion like you! So don't be afraid of starting a trend. Check out the quality clothes on FASHIONLINE to get yourself some inspiration today! Read Also: 5 Simple Tips for Men to Level up a Casual Look 5 Best Smart Watches For Women That Will Absolutely Steal Your Heart

A Quick but Helpful Guide to Running With Flat Feet

1. What Makes a Flat Foot?

2. Over-Pronation:

3. Do I Need Arch Support for Flat Feet?

Running With Flat Feet is Totally Possible:

Best 15 Jackets for Men and Women in 2020

Best Female Hairstyles for a Perfect Date

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Related

How to lace best running shoes for plantar fasciitis in 2020?

Choosing a Dress for Winter 2021

Trendy Clothes 2021: Guide and Tips for Joining the Trend

A Quick but Helpful Guide to Running With Flat Feet

1. What Makes a Flat Foot?

2. Over-Pronation:

3. Do I Need Arch Support for Flat Feet?

Running With Flat Feet is Totally Possible:

Share this Article

Best 15 Jackets for Men and Women in 2020

Best Female Hairstyles for a Perfect Date

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

Popular

Follow Us

Recent

Related