Sport-specific shoes are important for getting the most out of your workout and remaining injury-free. This is even more important if you have flat feet, because inappropriate shoes can allow you to continue using bad foot mechanics while failing to provide the support you need to walk efficiently. Everyone's feet are different, so it's best to try on as many pairs of shoes as you can before making your decision, or ask for guidance at a sports store. There are some guidelines that can help you sort through the available options.
Flat Feet
If you have pain in the arch of your foot, see your doctor to rule out a fracture, deformity or damaged tendon. If you don't have pain, the right walking shoe can go a long way toward protection and reduced fatigue. People with flat feet tend to overpronate, or roll the foot inward, with each step. This roll flattens the arch even more, squeezing a majority of the foot's shock-absorbing duties into a small area. This increases the risk of plantar fasciitis and makes you work harder to propel yourself forward.
Motion Control
Walking shoes made specifically to help walkers with flat feet are called "motion control" or "stability" shoes. They are designed to stop the inward roll of your foot at the end of the normal range of motion and to keep them pointed forward when you stride. Besides having prominent arch support to keep your foot in the proper shape, these shoes will feature a "roll bar" --- a hard, concave valley that runs beneath the front of your heel on the sole of your shoe. The roll bar adds extra stability and weight to help correct your inward roll.
Walking Support
Look for walking shoes with a rounded or beveled heel, which will help you maintain a smooth heel-to-toe range of motion when you walk. Shoes with flat heel backs force you to plant your foot flat on the ground, which can lead you foot toward overpronation whether the shoe has motion control or not. Also look for shoes with a sturdy upper --- while mesh shoes may be more breathable, they are not stiff enough to keep your foot in place, and you could potentially roll inward over the arch support and roll bar. Some motion-control shoes with mesh uppers include stiff panels that prevent this, so inspect the shoe carefully. Another sign of a sturdy shoe is asymmetrical lacing, which provides a more anatomical fit and helps keep your foot from moving around within the shoe.
Quality
Invest in the best pair of walking shoes you can afford. Discount shoes may be more of a bargain up front, but construction with cheaper materials means you'll end up replacing them much sooner. The construction of a motion-control walking shoe depends upon the tension created between the fabric and the stiff panels that provide support. Over time, even the best shoes will lose their cushioning and stiffness and won't support you as well as they should. But higher-quality shoes use higher-quality materials, which stand up to impact, moisture and general wear and tear much longer than cheaper substitutes.
References
- American Academy of Orthopaedic Surgeons; "Adult (Acquired) Flatfoot"; OCtober, 2002
- American Family Physician; "Treatment of Plantar Fasciitis"; Craig Young, et al.; February 1, 2001
- "Prostetics Orthotics International"; Energy Cost of Walking with Flat Feet; Otman S, et al.; August 1988
- MayoClinic.com; "Walking Shoes: Features and Fit That Keep You Moving"; January 14, 2011
Member Comments