When you have flat feet, arches fail to develop during childhood. For many people, this is a painless condition. For some, such as athletes or runners, having flatfeet is a significant concern. According to the American Academy of Podiatric Sports Medicine when you run you use 26 bones, 33 joints and a network of tendons and nerves. Flatfooted individuals have incidences of traumatic injury to the foot or ankle as well as traditional stress injuries associated with running, such as runner's knee. Taking some common sense precautions before beginning a running might save the flatfooted jogger problems in the future.
Step 1
Buy proper shoes for your condition, such as stability shoes or motion-control sneakers. The right shoe can make all the difference and prevent over pronation. Pronation is the way your foot rolls when it hits the ground. If the foot rolls inward with each step more than it should, it can cause stress fractures in the lower extremities.
Step 2
Wear shoes properly fitted, especially if you use an orthopedic device for your flatfeet. When shopping for shoes, take inserts with you. Size the shoes while wearing running or sports socks. Recreate the condition of your run as much as possible.
Step 3
Run on even surfaces. Ground that is too soft will effect your foot placement. Stick with paved and solid surfaces.
Step 4
Stretch before beginning a run. This is true whether you have flat feet or not. Stretching warms ups the muscles, reducing strain.
Step 5
Run only with your podiatrist's approval. If you have not seen a doctor, make an appointment before starting a running program. Your doctor will help you make decisions regarding your running style and possibly provide you with exercises to strengthen the muscles in your feet and lower legs.
Step 6
Rest your feet between workouts and runs and allow for complete healing before running again. Avoid activities that will aggravate feet between runs. Stay off your feet when you can and wears supportive shoes when you cannot.
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