For people wanting to get in shape and be more active, running is a great place to start. It’s easy to do well, and has a low “start cost”—you don’t need lots of fancy equipment. Still, it’s hard to begin new habits and running can be tough on the feet, especially if you have any lower limb structural issues, like flat feet. The good news is that you don’t have to resign yourself to foot pain if you have low arches and want to run. Take care of your lower limbs, and you can stay pain-free.
Flat feet are not in and of themselves “bad.” They are an abnormal arch height, yes, but many people have low arches and do not experience pain or other foot problems. Sometimes, however, fallen arches make athletic activities like running significantly harder for your feet. Your lower limbs aren’t able to absorb the hard impacts of your foot strikes quite as efficiently as regular arches can, which leads to overuse injuries. You become more prone to shin splints, Achilles issues, knee pain, and even back trouble.
However, there are steps you can take to alleviate the stress on your flat feet and run without arch pain. Here are a few you can try:
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Shoe Changes – Use shoes that have arch support and cushioning to help stabilize your flat feet and absorb shock.
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Orthotics – These prescription inserts can help control abnormal motion and accommodate low arches.
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Condition Your Arches – Do foot strengthening exercises. These help you stabilize your own arches and better absorb hard impacts.
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Run on Flat Surfaces – Skip trails with uneven terrain. Flat ground will help you reduce or avoid overpronation and the foot stress that comes with it.
You don’t have to give up running or resign yourself to feeling uncomfortable whenever you lace up your sneakers. You can alleviate some of the pressure on your lower limbs and learn to enjoy your regular jog. Let Podiatry Associates, P.C. help you run safely with flat feet. Contact our Parker and Castle Pines, CO, offices for more information about running without pain. Call (303) 805-5156 to reach us.
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