In some people, the muscles and tendons that hold up the arch of the foot never develop properly. An injury or accumulated stress can break the muscles and tendons down over time. This creates a condition called flat feet, which can affect the way you walk, run, dance and stand. Using proper footwear won't cure flat feet, but it can improve the way you walk and minimize discomfort.
Definition
If you have flat feet, your whole foot rests on the ground when you stand: there is no gap under the arch of your foot. You may have always had flat feet, or your arches may have fallen at some point due to injury or age.
Your flat feet may not bother you at all, or they may cause your feet to hurt when you stand or walk. Because flat feet change the mechanics of your entire lower body, the condition can cause problems in the knee, hip, back and neck.
Mechanics
Hold up one of your old shoes and look at it from behind. If you have flat feet, you might notice that the heel of your shoe seems to have slipped toward the inside instead of remaining right under the sole. This is called pronation. A small amount of pronation is normal, but if you have flat feet, you are at risk for "hyperpronation," which can stress your knees and the rest of your skeletal support system.
Function
According to "Podiatry Today," your new shoes should provide enough support in the heel to keep your foot from rolling inward. Pinch the back of the shoes to make sure the heel cup provides resistance. The base of the heel should also be wide enough to counteract your natural inclination to roll inward. Also, the midsection of the shoe must be wide enough to accommodate a flat foot. Some flexibility in the sole is fine, but if you have flat feet, a less-flexible sole will help to keep you stable.
Recommendation
The American Academy of Podiatric Sports Medicine recommends maximum stability shoes for flat feet. These include Asics Gel-Evolution 5, Brooks Beast, Mizuno Wave Renegade 4, New Balance 1012 and Nike Zoom Nucleus MC+. Your shoe is only as good as its fit, so be sure to shop at a reputable athletic shoe store. Have your foot measured at the end of the day. Look for a knowledgeable salesperson who understands the special needs of flat feet and over-pronators.
Expert Advice
If flat feet are causing you serious pain, see your physician. She may refer you to an orthopedic surgeon or foot and ankle specialist. Specialists can set you up with custom-made shoes or shoe inserts that address your specific foot problems. In some cases, surgery may be able to correct your flat feet.
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