Sprinting with flat feet, or pes planus, is a manageable task. According to the American Academy of Orthopaedic Surgeons, flat feet are congenital or acquired as the result of an adulthood injury or illness. Flat feet can create bio-mechanical irregularities with your running that can lead to heel, shin, calf, knee and lower back pain. Exercise and appropriate foot wear can allow those with flat feet to lead a normal and activity lifestyle. Many people with flat feet are even able to run and sprint.
Step 1
Invest in appropriate sprinting footwear. According to Flatfeetrunning.com, a flat foot is characterized by a foot that is easily able to make a foot print on a piece of paper and has almost no curve to it. Considering the arch of the foot, those with flat feet need a straight shoe -- curved shoes should be avoided. Pay a visit to a store that specializes in running shoes. It can help determine the best shoe for your foot. Try to shop for running shoes in the afternoon, when your feet are at their largest size of the day. This will ensure a good fit.
Step 2
Purchase shoe inserts. Shoe inserts can be purchased over the counter in your local drug store, according to Dr. Michael A. Zapf, DPM. A shoe insert can help control excessive pronation. Dr. Zapf warns that shoe inserts will not reduce pronation, but they can help to alleviate some of the pain of flat feet.
Step 3
Wear shoes most of the time. Avoid running around the house barefoot. Dr. Zapf recommends wearing a shoe with a 2-inch heel to help stabilize your foot.
Step 4
Strengthen your arches by completing a towel grab exercise. This exercise can help to increase arch height, stability and overall function of the foot, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Place a small towel under your foot. Grab the towel with your toes and scrunch it up. Using your toes, straighten the towel back out again. Repeat three sets of 10 repetitions throughout the day. These can be done standing or sitting.
Things You'll Need
- Running shoes
- Shoe inserts
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