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How to Run With Flat Feet?

Running, by the looks of it, may have different perceptions regarding it in people’s minds. Some may think of it as something that gets them going for the day, while others may get tired and feeble just by the name of it. The majority of the people who get tired of running real quick are those who usually have some sort of impairment issues. The main issue which leads to such impairments as having flat feet. This article mainly confines the topic of how to run with flat feet. So if you were looking for a solution to this problem, get yourself some snacks and indulge in this mind-dwelling article.

What are Flat Feet?

Having flat feet is certainly not some kind of taboo. Every other person living in this world is different from the other. Every person has his own distinctive features which differentiate him from the others. Just like that, feet too, come in different shapes and sizes.

Flat feet are also congenital in some people. Some acquire such foot shape due to poor life habits. But if one does not tend to his flat feet issue in time, this may lead to destructive issues for that person in the future. Such issues include a number of issues, mainly which are:

  • Excessive tendon pulls
  • Major pain level in the leg extensor muscles
  • Frequent uneasiness during walking
  • Less productive output due to such issues
  • Plantar Fasciitis
  • Achilles Tendon
  • Tearing of Quadriceps Femoris

If you want to avoid all such above-mentioned problems, then keep reading for discovering wholesome solutions to your problems. Following are some bullet points that help you to understand the concept of running with flat feet.

Understanding Your Own Feet

This first step is quite crucial to understand whether or not you have flat feet. Not only this, you also need to observe your walk, jog, and running patterns. This will help you have a better view of how you feel afterward such activities. If you do feel uneasy after the formerly mentioned activities, then you’re likely to have flat feet. For this, you really have to check on your own for signs of such feet.

What you have to do is check whether your lower foot area falls plain straight with the ground or is there some sort of lifting scenario of it from the ground. If the arch portion kind of lifts, then you do not have flat feet. But, if it does fall flat with the ground, then you do have flat feet.

Visiting a podiatrist

A very mature option is for one to visit a podiatrist. It is quite essential to visit him as he may help you quite efficiently on the issue of running with flat feet. He will examine your feet thoroughly and will surely have the answers to all your queries. He will also let you know whether your flat feet type is the only cause for uprooting your problems related to mobility or is it just a myth of your own. Hence, it will save you a lot of thought and time.

Running practice

I’m sure that when the word running comes to the mind of a flat-footed person, he must think of it as an impossible thing. However, it’s not. You just need to acquire new habits and ways and you’ll be back to running swiftly.  Running flatfooted can be made quite easy if you follow such simple steps:

  • Try choosing paths which are not inclined or too steep.
  • Always choose straight linear paths which work best with your flat feet.
  • Make sure to take rests in between your runs.
  • Your breaks should be timed more quickly than a simple footed person.
  • Stretch your feet in between the breaks.
  • Do not do hard core runs at any cost.
  • Hard core runs do the most damage to your flat feet.

Who said running flat-footed won’t ever be an option? It can be, you just need the perfect strategy for it.

Helping Exercises

There is nothing in this world that cannot be fixed. Exercise is something that can be a solution to most of your health-related issues. Obesity, bad walking patterns, you name it, and exercise will always be the prime solution to all problems. It can also be used as a running with flat feet technique.

The exercises which are about to be mentioned include two types:

  • The ones you’re supposed to do on a regular basis everyday
  • The ones you’re supposed to do in between your runs (during your in-run breaks)
Regular Basis Exercises
Foot Raises

This simple exercise directs you to sit on a chair and simply raise your feet from the heel to the arch portion, keeping your toes toe tipping on the ground. Hold the raise for about 15 seconds on each foot. Repeat accordingly.

Roll the feet

For this, you have to roll each of your feet on such a small container so that you feel the pressure on your arches. The container can be any small filled water bottle or even a tennis ball. The main purpose of it should be to give such pressure to your arches which eventually lead to raising your arches even slightly as an inch.

Mechanical stretches

The mechanical stretches include the ones which you do with your hands. I’m sure you must be thinking how tips for flat feet running have hand stretches. Don’t worry, it’s just not as it sounds. These stretches of course you’ll be doing by your hands but on your feet.

Sit down all easy and relaxed. Take a few breaths in and let them out peacefully. Now fold your leg upward as you would do while sitting. Now hold your toes and slightly stretch them back towards you. What this will do is stretch the ligaments and tendons in your foot’s lower area. This will help you in running flat-footed easily.

In Between Run Exercises

  • When you stop for pauses in between your runs, try to twitch your toes inside your shoes.
  • Rest your feet on the ground and move them slowly so as to gain their natural blood flow. This natural but not accelerated blood flow which occurs during running helps your flat feet to relax and breathe properly.

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6 Causes of Flat Feet | What are the Causes of Flat Feet?

Flat feet are one of the many foot issues faced by people nowadays. It is quite common in people of the present age than the previous ones due to many reasons which we will discuss shortly. But first, what you need to know is what causes flat feet and what actually are flat feet?

How do you check for the presence of flat feet?

  • People facing certain symptoms question themselves like do I have flat feet? The answer to this can only be given on a self-analysis kind of basis. The biggest concern of all when it comes to flat feet is to actually check whether or not your feet type flat at all or not. This can be easily done from the comfort of your own home.

    Read this complete guide to know if you have flat feet or not!

    All you have to do is stand in front of a long mirror with your feet straight on the ground and observe your feet shape. If your feet are fully in level with the ground, then you are most likely to have flat feet. Still, this doesn’t particularly specify for flat feet. You still have to get your feet examined by a professional physician so that there is not any kind of mix up.

What are the symptoms of flat feet?

  • Before talking about the causes of flat feet, I think it is compulsory to highlight its symptoms so that you have a clear view of what you are actually going through or if it is relatable or not. Tired of frequent ankle pains and all? Well, this article is just the right type for you to clear up your confusion and have a better overview of your own situation. Following are some of the flat feet symptoms:

    1) Frequent ankle sprains

    These can start from mild sprains and lead to excessive spraining with passing time

    2) Excessive pain in the lower foot region

    This kind of stinging pain makes going about your day quite unpleasing

    3) Swelling in the feet

    Due to being over-weight, flat feet develop as your feet eventually swell up

    4) Development of Achilles Tendonitis

    The Achilles tendon in the foot gets damaged due to excessive tension in that region

    5) Bunion formation

    A small outgrowth of a bone or joint forms towards the outer edge of the toes with is quite painful when wearing shoes


What causes flat feet?

Now let’s have an outlook of what actually causes flat feet in people. There are many things which we do in our daily routine which lead to flat feet. These little things can lead to much bigger issues which we definitely never have an idea of. So let’s dig into causes of flat feet without further ado:

Checkout the Causes of High Arches.

  • Wearing the wrong type of shoes for long durations
  • Swollen feet make it uneasy to function
  • Ankle deformities may also lead to flat feet for some people
  • Inheritance also is the main factor that adds to this issue
  • Obesity can add to this issue
  • Some medical conditions also contribute to flat feet deformity
  • Let us now discuss elaborately, how these causes work which in turn develop flat feet in a person.

    1) Wearing wrong shoe type

    Wearing the wrong shoe type is a very common mistake done by people which leads to them having flat feet in their life. This is characterized as a mistake because people tend to fall for looks more than comfort. This is a home truth especially in the case of our today’s modern society. If one feels discomfort in a certain shoe, he does not get rid of it, instead wears it for as long as he wants just for pleasing others into thinking that he is quite up to date with modern fashion.

    This behavior becomes quite fatal in the nearer future because one day he is pleasing others, but the next day when he will be in pain, no solution would work as it will be too late. This is why it is advised to wear shoes in which you feel the most comfortable so that you don’t develop flat feet deformity.

  • 2) Swollen feet turn to flat feet

    By wearing the wrong type of shoe, you will most likely get swollen feet. This will neither be a very pleasant sight nor will be comfortable at all. Your feet swell when they are in a very uptight kind of environment and hence the blood rushes to your feet at a greater rate causing an increased rate of blood circulation in your veins. The veins swell up and hence your feet look bloated aka swollen. As you walk with swollen feet, the arch in your feet diminishes slowly and hence flat feet appear.