When developing a fitness regimen, people often underestimate the importance of choosing the right footwear. According to the American Podiatric Medical Association, with each step, the foot receives pressure equal to one to three times the weight of the body. The proper shoe can mean the difference between success or nursing an injury. This is especially true for overpronators, the technical term for people with flat feet.
Arch Type
The arch of the foot is formed by the intersection of the tarsal and metatarsal bones, strengthened by ligaments and tendons. The arch of the foot acts as a shock absorber for the foot when a person is standing upright. The height of the arch determines the type of pronation. People with flat feet overpronate, meaning that the arch does not provide support to keep the foot from rolling inward. Without this support, the ankles, knees, hips, and lower back must work harder to carry the body, often leading to pain and injury.
Determining Arch Type
The best way to determine arch type is to do a wet test. Get your foot completely wet and step onto a surface such as dry paper or concrete. The imprint of the foot left behind will help you find your arch type. If the imprint shows primarily the ball of the foot and toes, the outer edge of the foot, and the heel, this is a neutral arch. An imprint showing only a thin strip of the outer foot indicates a high arch. A flat foot will leave an imprint of all or nearly all of the foot.
Choosing the Right Shoe
Fitness shoe technology has resulted in shoes for every activity and every type of foot. Shoes for overpronators are available for almost any fitness activity. Because the flat arch does not provide the shock absorption required to prevent injury, shoes that deliver shock absorption are necessary. The degree of overpronation should also be taken into consideration when choosing a shoe. Mildly flat feet need shoes that provide stability. These shoes are designed with firm arch supports to prevent overpronation. If arches are very flat, shoes that provide motion-control will support the ankle and the arch, preventing the foot from rolling inward. These features can reduce the chance of injury.
What to avoid
Choosing a shoe that is wrong for a particular arch type can contribute to the risk of injury. People with flat feet may conclude that extra padding will reduce foot pain. This is not true. People with flat feet should avoid shoes with extra padding. Softer, cushier shoes do not provide the stability needed to prevent the foot from rolling inward. Also avoid shoes with high, curved soles which can also reduce stability.
Suggested Shoes
The American Podiatric Medical Association conducts research on shoes every year and compiles a list of approved and recommended brands and styles of running shoes for every foot type. If a shoe designed for flat feet cannot be located for a specific activity, a quality cross-training shoe is the best choice. Since cross-training shoes were designed to be used in multiple activities, they provide support needed during side-to-side movements. Although a shoe with features for flat feet may require a greater initial investment, the reduction in risk of pain and injury, as well as a higher chance of sticking to a fitness routine greatly outweigh the initial cost.
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