Flat feet -- medically known as pes planus and also called fallen arches -- occur when the arch, or instep, of the foot collapses. If you have flat feet, this can affect their placement while walking or running, causing excessive pronation, or rolling to the inside. Your foot hits the ground roughly 800 times a minute while running; it is not surprising that over-pronation can result in tenderness and soreness of your feet and legs. Buying high-quality running shoes with adequate support may help reduce pain from running.
Features
The arches of your feet -- made up of the tarsal and metatarsal bones and strengthened by ligaments and tendons -- distribute the weight of your feet and legs and also serve as shock absorbers. Infants are born flatfooted and usually develop their arches by late childhood. Some people's arches are naturally low; others have arches that fall over time due to overstretching of the flexible bands, or fascia, that form the arch. Pregnancy and obesity can contribute to flat feet.
Indications
Symptoms of flat feet include tired, sore feet, particularly on the soles; lower back pain; pain in the arches; fatigue or weakness in the lower legs; and pain or swelling on the inside of the ankle. Running shoes will show wear patterns along the inside edges -- a telltale sign of over-pronation -- if you have flat feet. Flatfootedness can be identified by examining your footprint; the straighter and wider the footprint, the lower the arch. You can also press your finger on the arch of your foot at its highest point; tenderness and pain in that site can indicate fallen arches. In addition, fallen arches may cause you to stand with your weight falling towards the insides of your feet.
Proper Shoes
The proper running shoes can provide support and stabilization to help alleviate and even prevent discomfort from flat flat. Visit a reputable shop and consult a trained staff person for help. Bringing in a pair of broken-in running shoes can help the sales person check your wear pattern; you should also try on the shoes with the socks you wear for running. If you use arch supports, you should bring them as well. Running Shoe Guru advises buying shoes with a medial post of dual density foam, usually identifiable as a gray piece of foam at the midsole of the shoe. Try out the shoes for support by jogging at least the length of the store in them, and preferably farther.
Self Care
There are simple methods you can use to improve the condition of your flat feet. Running barefoot on the beach can stimulate and strengthen the muscles, as can repeatedly picking up a ping-pong ball with your toes. Other steps that might be helpful include avoiding high heels, shedding excess pounds, and asking your doctor about physical therapy to stretch or lengthen your heel cord.
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