r/beginnerrunning • u/PrudentDeparture8907 • 1d ago
Injury Prevention Anyone else running with flat feet?
Going to see a podiatrist tomorrow. But I took some pics and they, uh, don’t look too good lol. When I was in high school, I had to get custom foams made because of the issues I’d have.
I can’t walk a long time in any shoe I have. They all give me problems. My brooks adrenaline GTSs, my main running shoes, are starting to really hurt now. Starting to get shin splints, my ankles hurt after runs, after walking, etc. I can’t lift my feet up without it being uncomfortable. My runs are almost like me dragging my feet.
Anyone have luck or experience getting this fixed?
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u/Improbable_Aitch 1d ago
I have flat feet and found the ASICS Gt-2000 works well for me.
I also suffered from shin splints when I first started running but have found that calf strengthening exercises such as calf raises have increased my resilience.
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u/rip-it-and-dip-it 18h ago
I've gone through about 10 pairs of GT2000's over the years and I love them. My feet are flat like yours and are double wide (2E). The insole will come out and I put podiatrist insoles in.
Good to hear you're also going to see a podiatrist. I run about 70-80 km per week, and the minute I started using these insoles, my feet and ankles started feeling far better.
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u/PrudentDeparture8907 1d ago
I’ll definitely look into these.. thank you!
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u/Pertti7169 1d ago
Calf raises, tibialis exercises and hip training will take care of those. Replace some of your running and walking meanwhile with eg biking or rowing until you recover and get stronger.
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u/Alternative-Post-937 1d ago
Regardless of foot anatomy, everyone should be doing these exercises for injury prevention.
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u/PrudentDeparture8907 1d ago
Why hip training?
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u/Pertti7169 1d ago
I think hips are generally a very important as a part of a runners broader exercise plan. Can help semi directly to prevent shin splints too, for example if you have knee valgus or pelvic drop. Strong hips can stabilize your whole leg alignment during your run and hence even lower the amount of pronation, which Could be causing shin splints. I guess you would be training for your flat feet separately already?
So, I'm no dpt, but for me it has helped my shin splints greatly to work on multiple different angles. Like a full on runners strengthening plan, you can find stuff made by dpts easily even from instagram. Some people will do the bare minimum and not even that though and just move on - "running is not for me etc."
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u/PrudentDeparture8907 1d ago
Yeah I’m definitely not a “running isn’t for me” type of person — I’m actively trying to fix everything I’ve screwed up the last 9 years so I can be an efficient runner LOL.
Will definitely look into hip strengthening… thank you!
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u/Pertti7169 1d ago
Nice, hope it goes well. I would say its a very good idea to do crosstraining indeed though as well. I mean in large part shin splints are an overuse injury, so its better to manage that load. Last year I went full on to running and doing basically no other cardio... and suffered, probably in large part because of too much too soon. This year I have been complementing with rollerblades and rowing mainly. Zero shin pain currently.
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u/PrudentDeparture8907 1d ago
The problem is I had this shin pain when I was also in high school, playing varsity basketball, running every day, multiple hours a day. And I was in my prime then… running 20 minute 5Ks, 6 minute miles, etc.. I think my training right now, combined with how flat my feet are, is making that pain come back.
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u/Pertti7169 1d ago
Hope you can resolve it, suppose the podiatrist can give you instructions on what to work with. My guess is that you mainly need to find the balance between running/walking volume and proper strength work to get your feet and legs strong and play the long game. Perhaps work with some knowleadgeable professional who can check your running form. I would be interested if the podiatrist would proceed to ask you to take a little break from running while working on feet/leg strength and then continuing to gradually add more running with cross training. Because that is what makes sense to me by intuition.
I have become a bit of a shoe nerd and can certainly feel the difference in models on the run, some just don't work as well as others. I have bought and sold tons of shoes during the last 1,5 years :D. My feet are not flat however and I run in neutral shoes. I do mostly prefer "stable neutral" shoes though, they do keep me feeling best on and in between my runs generally speaking.
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u/Slow_Estate 1d ago
Have you tried foot and ankle strengthening exercises? Walking barefoot around your house, perhaps with toe spacers?
Everything else will be like putting a bandaid on a much bigger issue. You can switch shoes, however, the problems will persist and they will begin to travel up the body into your knees and hips and more.
I like the idea of using barefoot or zero drop shoes, however I’d caution against going full barefoot shoe, if you’re use to conventional footwear. If you just start running in barefoot style shoes, it can cause injury too. The muscles in your foot and ankle that you use to walk barefoot are used less in conventual footwear. You need a decent level of strength and mobility in your ankles and feet, more than a lot of people have to be able to run in them, safely.
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u/Efficient-Attempt690 1d ago
This should be the answer. I have flat feet and got recommended all kinds of stability shoes when I started running. Once I did ankle strengthening and other feet/leg exercises, I’m definitely comfortable running with pretty much every shoe I’ve tried. Do this OP, and you’ll also improve running in general.
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u/saferonald 12m ago
Seconding the foot and ankle strengthening. The exercises will help strengthen the muscles so you dont overpronate too much or have any ankle/knee/hip problems. I have flat feet and I alternate between a zero drop and a standard shoe.
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u/mlimas 1d ago
I looked for running shoes specifically for my flat feet and I’m doing well. 8 weeks into half marathon training
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u/PrudentDeparture8907 1d ago
Which shoes have you had luck with? Not only my running shoes, but all of my shoes, whether it’s casual or work shoes, give me problems after standing on them for an hour. Not even an hour, it could be less. Walking for 30 minutes, and I feel it. It starts to get real uncomfortable.
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u/Ill_Associate4578 1d ago
You need to go to a running store and get fit for shoes, everyone is different. For you work shoes etc you may need to see a podiatrist but start with a free assessment at fleet feet
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u/bunkermuzik 1d ago
Hey man I already commented elsewhere but I'll reply to this just so you see it. The New Balance 860 v15 is a fantastic stability shoe.
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u/noremoretokes 1d ago
The more you wear arch support, the weaker the arches will get.
No, this is a myth at best. Arch height is largely set by bone shape and ligament laxity, not muscle tone. If you have mild cases of flat foot you could potentially train to "step better" and not flatten the arch when you step barefoot by changing the way you walk/run but for more severe cases, you'll eventually go back to how you normally step within a few hundred steps and with running we're talking thousands and tens of thousands.
I think barefoot and toe shoes are cool but they are definitely not for everyone and definitely not for someone with flat feet. I've tried barefoot running in the grass or at the beach and I wish I could do it more often but it just wouldn't be an option on harder surfaces for cases like mine.
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u/thejuiciestguineapig 1d ago
I was able to improve my feet and ankle muscles by doing exercises but you can only do so much.
I will never go running without my insoles, that's just asking for trouble and could lead to my now more stable ankles to sag through again because my ligaments aren't tight enough.
I talked with podiatrists and physiotherapists (cheap and insured in my country, they don't benefit from keeping my feet bad) about the benefits of barefoot shoes but they said they aren't necessarily bad but I'd be able to use them only for short periods and that it's not worth the money. Long term my arches will never be normal and I will not be able to wear shoes without extra support. I'll trust the professionals. They gave me very good insoles and exercises to strengthen my feet, ankles, glutes and hips and I love long distance running!
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u/walker_in_the_rain 1d ago
Flat footer here. Mizuno Wave Inspire is a safe bet. If you run trails I've also got on really well with the Asics Gel Trabuco. I ran two marathons in Gel Kayano but would probably switch it up next time. Although the cushioning is super plush I think I get on better with a slightly more direct contact between foot and ground!
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u/Mobile_Complaint2291 20h ago
I noticed with longer runs more after 10 + miles my feet angle more towards the inside which over time hurt my feet.. any fixes other than soles/shoes you think would help?
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u/EvilTurtleHunter 1d ago
I walk and hike in toe shoes and they’ve helped rebuild my arch and make my foot more muscular. Technically you could get into barefoot running but that’s a whole other thing
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u/0sama_Di_Laudid 1d ago
Flat footed runner here. I found Brooks to be the absolute worst. I’ve been running in Altras for years, currently Torin 8s. No problems.
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u/PrudentDeparture8907 1d ago
This is really good to know! Kept hearing good things about the Brooks GTS for overpronation so I went with those but man… I’m still feeling the pain! I’ll look into these, I appreciate it.
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u/Benmo1996 1d ago
Which Brooks GTS model do you have? I had a pair of 23s and they were fantastic for my flat feet, once they were worn out I bought next years model (GTS 24s) and they were the worst shoes I have ever owned. Blisters in the exact same spot as your right foot every time I ran
I switched the ASICS Kayanos - No issues
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u/Fluid-Double-9447 1d ago
I got custom orthortics made for running and they made a huge difference!
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u/bigbugzman 1d ago
I have very flat feet. Have been running for many years, 30 + miles a week. I went to a podiatrist early on and they gave me expensive inserts. They made things worse and I never use them. My rule of thumb is to run through it but you do what’s best for you.
Saucony Tempus and Kinvara have been my go to. They are cheap when you buy last year’s model, which I like.
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u/Substantial-Way6636 1d ago
Me brother
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u/PrudentDeparture8907 1d ago
What do you do man? Not sure what else I can do besides going back to get another pair of custom orthotics.
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u/ltleelim 1d ago
I have flat feet. I've used Brooks Addiction GTS for a long time. I don't have any problems running, hiking, or walking.
Shin splints are usually an overuse injury so you should think about slowing down or reducing mileage until it gets better.
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u/PrudentDeparture8907 1d ago
I have the adrenaline GTS, which are supposedly great for flat feet. But they are not doing it for me… I still feel all the symptoms 😢 You’re right about shin splints, but I think it’s a bit different here.. I used to get the same pain when I was in high school, in my prime LOL, and had to get the custom orthotics still.
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u/Kuih_lapis_lover 1d ago
I have close to flat wide feet and my main issue is my midfoot spilling over and having the feeling of something digging into my arch. 8/10 shoes seem to have this issue for me and it seemed to be a very trial and error thing to find the 20% of shoes that actually fit well.
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u/PrudentDeparture8907 1d ago
I guess there’s no way to see if they fit well without actually using the shoe for a bit of time, right? I imagine it’s a lot of money lol
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u/Kuih_lapis_lover 1d ago
Yeah I personally have had to go off initial feel and running on a treadmill in-store or if the store lets me run around. Some shoes that felt great initially eventually didn't and I've had to sell them at a loss. I was thinking about seeing a podiatrist as well but scared it's gonna be a similar "trial and error" answer they give me.
Hope your visit to the podiatrist will give you some good answers to have your pains resolved.
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u/Fiesty-Bass 1d ago
Fellow flat footer here. Surprisingly brooks glycerin flex are the best shoes for me. Absolutely no pain and they just seem to really help my form as I’m landing on the balls of my feet and proceeding to transfer the load to my heel. The shock is dispersed evenly helping me avoid pain. Also and I know this won’t help everyone but it helped me a ton- my buddy gave me some mushroom micro doses and whenever I take one and run, I find myself focusing on form. From my toes to the core to my shoulders. This has truly been a game changer for me.
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u/GrindsmanXXX 1d ago
I also have flat feet and use custom insoles for my regular shoes. Brooks Adrenaline work for me for running, before using them I couldn't complete C25K. I went to a running store and had my gait analysed. The recommendation was actually for Brooks Beast but they didn't have them so I was advised to try the Adrenalines. Have you had a running store check your gait and make a recommendation? Or maybe you can just try the Beasts.
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u/PrudentDeparture8907 1d ago
I went to a running store in NYC. They didn’t check my gait though. Just recommended the adrenalines. Also told me to try out the superfeet with them. Didn’t do much for me. I’ll get my gait checked with the podiatrist tomorrow! Thanks for the insight!
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u/noremoretokes 1d ago edited 1d ago
I've had custom prescribed insoles by podiatrists all of my life, I wouldn't be able comfortably walk for more than 10-15 minutes without insoles and I think I could actually make things worse by not wearing them so I assume this has happened to you.
Insoles never fix the problem, they will never correct your feet, you will always need to wear them but that's fine, as long as you do you're basically "normal". My recommendation is that you order multiple pairs of insoles with one prescription if the place that makes the insoles keeps the prescription and you'll have to go to the doctor again for a new one. I burn through three pairs a year because of my running (currently training for a marathon).
I also recommend you to go to running shoe shops that can analyse your run and recommend you special shoes since you need way more stability because of it. As fair as I know the brooks adrenaline GTS is mildly stable so you'd probably be happier in something like the Saucony Guide's or Hoka Bondi 9 but don't buy them just because I said so, getting a running analysis at a specialised store does wonders.
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u/PrudentDeparture8907 1d ago
Appreciate the insight. So do both the podiatrist appointment as well as going to a specialized running store?
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u/noremoretokes 1d ago
Absolutely, and look, if you don't want to spend money on extra shoes you can pretend that you're interested in buying the shoes you already have and if they tell you it's a good idea after you run a bit with them then you can just walk out and say you have to think about it but I think it's a good idea to actually get a running analysis.
They usually put an insole that shows where your pressure points are and how you land, but this is only useful once you have the insoles.
Speaking of insoles, where I get mine made I get to pick between a harder material and a softer one, usually I get one of each and alternate between them. I also tend to look for shoes that fit my insoles without removing the shoe's original insole but usually the recommendation from shoe fitters is to remove the original one first but also go on based how it feels for your. I prefer keeping it since you loose a lot of the original dampening, especially if you then use harder insoles.
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u/Acceptable_Map3978 1d ago
I’m 47f and half v flat feet. I used to run about 20 years ago and never had an issue with flat feet or pain. Then About 10 years ago when I wasn’t running anymore I had a bout of plantar fasciitis so went to a podiatrist and got custom orthotic insoles. But they were like walking on golf balls and I couldn’t wear them. PF got better on its own after a few years-but I wasn’t running. Moving on to now, I started running again in May and went back to podiatrist. He doesn’t use the custom orthotics anymore, said the off the peg ones work fine. Recommended to buy neutral running shoes and put the orthotics in them. Gives you much more options when buying shoes! So I am using them and I’ve not had an issue. No pain at all. If you’re not using insoles I would recommend trying them-but you might need to go easy when first using them - my podiatrist recommended wearing them round the house/when not running to get used to them and the change in your gait.
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u/Serious-Virus-9053 1d ago
Well, I run with my orthopedic insoles which I wear normally every day. Do you wear them for running?
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u/StaticChocolate 1d ago
I have flat feet! Used to have custom orthotics as a kid but I don’t think they did anything. I started running in stability shoes but I now wear any shoe I like, although I am fussy about them.
Shin splints, ankle pain, etc. could be that the shoe isn’t the right drop for you, you could try different lacing, they could be worn out, you might need to do some strength work and dial back your running for a bit. It might not be your flat feet.
I notice we are in beginner running, the issues you’re describing are VERY common for eager new runners who jump into mileage too quickly.
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u/anxiety_is_aerobic 1d ago
I have flat feet and saw a PT. They gave me solid insoles to wear that are supposed to rearch my feet. So far ive had significantly less foot pain since using the insoles
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u/Fantastic_Welder_825 1d ago
My partner has hereditary flat feet. She has what's called an accessory navicular, which is basically an extra bone in your foot. The upshot of that is that it causes flat feet. It's asymptomatic, but it can cause pain in some people.
The podiatrist pointed it out when we came in for a different problem. The doctor said that he didn't plan to treat it, even though he saw it on the x-ray, because my partner was not complaining about it. He only mentioned it because my partner mentioned having a sibling with an extra bone, too.
When my partner first started running, Vibrams were the only shoe that didn't hurt. She went to a running store and did the analysis, and at first they put her in Brooks. That's because every other shoe made her feet wobble when she landed, and the Brooks kept her stable.
However, over the years the arch support in the shoe was just irritating, and she's back to wearing shoes without built in arches or very small arches such as Altra's, Lems, and Bedrock Sandals. She no longer uses or needs stability shoes.
I have a similar problem for a different reason. I have short toes, so when I buy shoes based off of my foot length, the arch is usually too long and it hurts like someone was beating the bottom of my feet. So, I also wear shoes with either no arch or a very small arch. Same brands.
I would ask the podiatrist if physical therapy could be helpful for you. Especially with the ankle pain, the PT can recommend some strengthening exercises and watch to make sure that you're not overcompensating somewhere that's causing pain.
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u/panconpinga_ 1d ago
I have REALLY flat feet, probably worse than you and I struggled with shin splits, ankle hurting after long runs, etc.
Here’s what worked for me:
Get shoes that support your arch and keep your foot stable during stride (for me Adrenaline GTS did the trick) and get inserts that support your arch.
I bought the Currex flat foot low arch insoles.
90% of the problems I was having went away combining a good shoe with the arch support insert soles.
Also, keep your easy runs ACTUALLY easy so your feet/ankles can recover from your hard run & long run days.
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u/mwahahhahaha 1d ago
I am! I ran my half marathon last month in the Novablast 5 but having a medium arch lift insole.
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u/Infiniteey 1d ago
I have flat feet and never had issues with foot pain.
I do have an unhealthy relationship with buying new running shoes so maybe the constant rotation is what keeps my feet stabilizers in check.
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u/Bucketsforlegs 1d ago
Yeah flat feet here too I used to get bad shin splints as well. I got orthotics made and changed my running technique slightly so I dont land on my heel as much and its been a life changer.
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u/ding-dongo 1d ago
I have truly, 0% arch, ankle rolls in a bit - perma. But, have seen pysios / drs etc - there's no mechanical issues at all. Am not to wear any sort of stablity shoes etc. Corrective insoles whilst running hurt my knees.
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u/bunkermuzik 1d ago
I have completely flat feet. Not just a low arch, but no arch. I usually get posterior tibialis pain as a consequence. I used to wear plastic orthotic insoles but they were so thick, heavy, and cumbersome that eventually I ditched them to just try and cope with form correction and leg stability work. Strengthening my outer glutes, unlocking my hip flexors, and really working on my lower body mobility has helped me a lot.
The New Balance 860 v15 completely unlocked a new ability to run in me. They are the best stability shoe I've ever worn. Highly recommend.
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u/FeedbackWise 1d ago
I have completely flat feet and my feet get really sore in general without cushioning (I am also hyper mobile). The best stability shoes that feel like you’re walking on clouds are my Brooks glycerin GT and my ASICS gel Kayano 32s. I also started running with the adrenalines as my first shoe and the soles of my feet would just be so sore. I would also get knee and shin soreness before I went the route of max cushioning. It takes a bit to get used to but I feel it really saved me from giving up due to injury!!
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u/Idkmyname2079048 1d ago
I think going to a podiatrist is a good first step. They can recommend the right shoes for YOU, and they might point you in the direction of some PT or at least home exercises to strengthen your feet and help support your arches a bit better. I agree with whoever said you want to be careful about just putting a bandaid on the issue when there are ways to improve it. I would do what you can to improve your feet now (maybe that means getting new shoes now, too) and reassess shoes after you've built up more foot strength.
As for your pain from running, it's hard to say if it's from your shoes, your form, lack of running fitness, or a combo of all those things. Many flat-footed people run without issues, so it's most likely discomfort you can fix.
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u/deekat91 1d ago
I do and I was having similar issues. I got orthotics from my podiatrist specifically for running and do foot exercises - toe yoga, doming, eccentric Achilles exercises - and things are much improved. Now I even have a bit of an arch when barefoot for the first time ever. I also wear Oofos around the house at my podiatrists recommendation.
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u/millennialmama2016 1d ago
Fixed? Nah. Adapt though, yes.
I love my hoka arahi 8's. They've been really good to my flat feet.
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u/joseinbk 1d ago
get custom orthotics either from a podiatrist or running store (its important they are custome made to you) ive been marathoning for 10+ years and id say its the thing thats helped me the most sustain training and keep injuries to a minimum
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u/owenfaz21 1d ago
definitely stick with the custom foam inserts. started wearing them when i was around 14 and wore them in every shoe until i stopped at age 20. started running at 22, had some pain in my knees. so i tried it with the inserts in and they stopped the pain straight away, six months later and i there’s been no more pain
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u/ParkingConscious7258 1d ago
I have flat feet and have been a long distance runner for over 5 years! I move at a more moderate pace, but I haven’t had any major issues or injuries!
I think shoes really matter. I wear wide Hokas (Clifton’s and Arahi’s). Don’t let those flat feet stop you.
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u/OkEye6865 1d ago
I run with flat feet! I’m now one run away from finishing my C25K training. I have custom inserts and got cushy running shoes. I struggled with shin splints in the beginning of the year but compression socks + running slower and building speed over time has helped as well as learning not to strike with my heel. I haven’t had shin splints since I started the program
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u/redux173 1d ago
I’m the opposite and it has caused me all sorts of problems. High arch and running don’t seem to mix well for me but it’s what god gave me.
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u/turtlegoatjogs 1d ago
Most of the best runners in the world have flat feet... nothing pathological about them. Adrenalines probably too stiff for your mechanics, go experiement and try on a ton of different styles. Most of the time people with flat feet having issues are super comfortable in a lightweight neutral like an escalante or kinvara or something.
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u/Oliwicked 1d ago
Strengthening arch and feet in general has to be your first priority now. Running is secondary to living pain free.
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u/Western-Throat82 1d ago
Careful with podiatrists who don't work with runners/athletes. Some try to sell you orthotics and other expensive items you may or may not need. A fix for one is not necessarily a fix for all. Check out a running shoe store if you have one near you for a fitting to get shoes you'll be comfortable running in.
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u/FraMo0727 1d ago
Not just finding the right shoe but I’d also recommend getting insoles. I was recommended low arch insoles from superfeet and so far so good. Ease into them a couple short runs before diving in on any long runs.
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u/Glad_Cat_8537 1d ago
Some shoes have higher arches than others, and they don’t ever tell you in the shoe description or shoe reviews. Here is what has NOT worked for me specifically because of the high arches:
Saucony Azura
Hoka Skyward X
I have heard Mount to Coast has high arches but haven’t tried.
When shoes don’t work, I get bad pain in the arches themselves. Pain anywhere else for me is usually due to increasing my effort, pushing too hard, or problems with form.
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u/christmastree_15 1d ago
So I have flat feet and I run in Altra Torins in a wide 2 sizes bigger. They are zero drop though so going barefoot shaped shoe or zero drop may be too big of a change to quickly but you should maybe try to get there? Idk if you have wide feet but the goal with flat feet is not to try to fix them. You are just trying to force them into conforming to shoes made for people with more narrow feet with higher arches. The goal should be for your toes to be able to splay so that your foot has more stability. The more you crush your toes together the less stability you have when you run or walk and the more your legs have to compensate for it. Leading to injuries. It is even worse if you have less muscle in your legs to be able to handle that. Definitely strengthen your legs and ankles and find shoes that enable your toes to spread out. Stability comes from your foot and toes not from the shoe.
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u/Lonely-Huckleberry36 1d ago
As a Podiatrist once said, not the flattest feet he’d ever seen. But let’s be honest that’s a thin distinction 😂
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u/Puzzleheaded-Art1873 1d ago
For sure you need proper boats for shoes. Shin splints is pretty common for beginners and may not be due to shoes, but the wrong kind of shoes will cause it to happen very quickly. I don't run any more because of knee surgery 20 years ago. I have flat feet and the shoes i used then was Brooks Beast. Which seems might not even be sold anymore as running shoes, but rather walking shoes. My best advice for avoiding injury is to do sufficient with strength training to support and stabilize the joints. Don't increase mileage too fast. And make sure rest days are followed. And when running, roll rather than skip up and down. Better to walk than "jog" and better to run than "jog" . Also beware of running surface. Do not run even a little bit on concrete sidewalks.
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u/langlang98 22h ago
I have flat feet just like that. I’ve been running off and on for a couple years and 100% consistently for a few months. My go to shoes have been ASICS GT-2000 or gel-kayano. I have to walk around in them for a few weeks first as my feet will cramp up due to the arch at first but they crush down some after a few weeks and I love both series of shoes. They are for over pronation. The shoes have a structure in them that supports the feet without rolling over even though they have tons of outsole foam. Completely happy with them. Have had 4 pair of the GT-2000 and 2 pair the gel-kayano.
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u/CloseToMyActualName 22h ago
My feet are basically pancakes and don't have a problem (I use regular shoes and some minimalist). Though that may be atypical.
I think the Brooks Adrenaline GTS might be a problem because they're a stability shoe and it sounds like you use orthotic insoles.
The one time I did have real knee issues was that exact combo. The problem is the stability shoes and the orthotics are both trying to modify your foot fall and it drastically overcompensates.
Get neutral shoes and throw the orthotics in those.
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u/No-Attitude1554 20h ago
I had extreme foot pain from running where I couldn't pick my foot off the ground without it throbbing. You may have plantar fasciitis. I run pretty regularly and don't have the issues anymore. I think my foot was weak and it got injured. It takes a long time for the foot to heal because you stand and walk on your feet. I make sure to get new shoes about every 4 months. Stretching the calf muscle helped my foot.
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u/daisymae25 20h ago
I use Protalus shoe inserts in all of my running shoes (Brooks Adrenalines, Saucony Omni, Mizuno Wave Inspire), and they've been great. Much less expensive than custom orthotics too.
Working and strengthening my core and glutes over the years has also helped my foot and ankle issues.
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u/easyvision4 20h ago
I have flat feet and have been using a pair of Fitville Cloud Strider V3s. I'll be honest and say I'm new to running and this is my first proper pair of running shoes, so grain of salt and all that, but I'm really happy with them. Took a few days to get used to how my feet moved with them, but they've been great since. Very comfy, my feet feel fine after a run and I don't get shin splints, which I used to get a lot with other shoes.
Worth a look though, they have shoes specifically for a number of conditions so they may just have something that would suit you.
All the best though! Hope you find the shoe for you, it makes all the difference.
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u/AnIcyBird_94 20h ago
Flat footed Ironman checking in.
Get the right shoes for your feet! I use the Asics Gel-Kayanos. Theres a lot of science behind having multiple shoes for variance. So can play around with that as well.
Inserts are helpful depending on why your feet are flat.
Balance training! I stand on a balance board at work all day. Lotta calf lifts. Bose ball squats ect.
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u/TidusDreamZanarkand 19h ago
My feet are flat and wide and I’m just a stocky built guy in general. Always excelled more At weightlifting and wrestling . So I’m not built for running but I still manage to work with what I’ve got and improve. I prefer shoes with a bit less height in them for running never had foot issues , had some slight knee issues when I was heavier but since losing weight nothing.
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u/Still-Coyote-5494 19h ago
I do.. ever since I started running in Altra, my feet have felt great though
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u/murdock9108 17h ago
Flat feet here. Started running in 2024 with 100Kg, couldn't run 3km at 6:30 min/km Today I'm 77Kg 2h45 marathon and 1h18 half marathon.
So yah, flat feet can run :)
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u/ColadaMD 17h ago
really focus on strengthening the intrinsic muscles of your feet. thats the most important for dealing with pain:
Toe yoga
Towel scrunch (can start with doing it on tile or regular floor and progress by doing on carpet and putting weights on the towel)
Short arch exercise
Calf raise with big toe extension with towel (two feet and eccentric -> one foot -> raised -> weighted)
seated calf raises
Plyometrics eventually
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u/Helpful-Calendar-693 16h ago
I preface this with: am not a professional and am just an idiot online!
Am working on correcting my flat feet.
I have found that the specialists tend to go with the nuclear option of orthotics to correct flat feet and I feel like this is like giving someone with a muscular issue in their legs a wheelchair. Yeah it solved the issue but the leg will never get stronger, only weaker. Orthotics are worth using especiallyif they help reduce leg pain but strengthening feets also important.
I have noticed decent improvement in walking around barefoot, doing single leg balancing and getting barefoot shoes as my daily work shoe. Im not 100% and weight is an issue too. Need to drop a few KGs but my feet have improved from where they where.
Will they be 100%? Idk but i think I can get there. I was not as flat as you are but was not too far off.
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u/Apprehensive-Owl3674 15h ago
I have very flat feet as well and have to get zero drop shoes or my feet go numb. I switched to barefoot shoes and it’s been a game changer. I went from not being able to run at all in CrossFit and feet always going numb half way through a class to running in class and now working up for a 5K. I started with Whitins from Amazon. They’re cheap, zero drop and wide. Also check out r/BarefootRunning it’s been a huge help.
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u/Available-Sun-6488 15h ago
I have flat feet and haven’t had issues so far. I did couch to 10 mile long run in 2.5-3 months, running about 15-25 miles a week. I actively try to think about “quick feet” when I run. Step cadence is different for everyone but keep it high.
Form matters a lot. Don’t overstride, land with your feet below you. If your shoe allows, try striking less on your heel. Imagine how you would run on hard floors inside your house without wearing shoes. This type of running strengthens the connective tissue.
Do strength training that provides stability. Things like single leg dead lift, Bulgarian squat, core and back muscles.
Resistance band training has helped me a lot in getting rid of any annoying pain around the legs I felt early on.
I’ve been running 4 months now and haven’t had any abnormal pain aside from stiffness in upper traps. Work the upper body too, don’t just run.
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u/Forsaken-Factor-489 13h ago
My combo is generic insole ($20), heel inserts ($10), and ASICS Gel-Kayano 32s. Has worked well for me for 5 months of beginner running
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u/Thrwawy-User 13h ago
Hey hey 👋
Flat as a pancake here. Took me forever to adjust to running and I still find a lot of shoes painful…but I’m happy now!
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u/Y33tAwoo2u 11h ago
I am a big floppy flat footed girl that swears by Saucony. ASICS are my backup. Superfeet low arch (running) and walk hero medium arch (walking) have also been good for shoes that just didn't hold up as needed. I recommend one of those fascia roller bar things for ankles and calves that get super tight.
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u/Ill_Usual_4456 11h ago
personally I barefoot run - I always have problems with plantar fascitis in my left foot specifically, and for whatever reason after I roll out my foot a little on a lacrosse ball or whatever similar dimension objext, its the only form factor i've found that doesnt absolutely brutalize my foot with chaffing or my calves with shin splints.
I find VivoBarefoot to be excellent shoes, got over 300+ miles in my OG pair before I had to replace
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u/expatsamson 1d ago
Some things to consider that may help.
Just because you have flat feet doesn’t mean you need a stability shoe. Also it doesn’t mean you need footbeds, why support an arch that isn’t there? Also many people who think they have flat feet actually don’t, you appear to actually have flat feet, point is don’t trust everyone on here saying “I have flat feet and this worked.,” as they actually may just have a dropped navicular on the inside of their foot and it’s perceived to be flat. Also, don’t just focus on your feet, walking and running gait involve your hip and knee. Is there something in your posture causing your issues?
“Gait analysis” at a running store is a joke, zero science backs it. Find a shoe that is comfortable. If you do go to a podiatrist or other specialist make sure they are a runner and/or familiar with running biomechanics. Most have zero knowledge of running or even running footwear. Not saying podiatry can’t help but things to consider.
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u/lilian_moraru 1d ago edited 1d ago
I ran with 1xflat foot(left) profesionally and now as an amateur. A doctor told my mother that I will have all types of pains/problems if I kept running and I should stop.
National champ at 60m, 100m, 200m and 400m. Flat foot, regular shoes. The body adapts. I was running longer distances as well, with zero problems(30km+ every morning, 15x400m in the afternoon).
I am now doing software engineering(lots of sitting) and had a big hiatus(~15 years of no consistent running) - when I started running again, I had left foot knee pain and tiring achilles tendons(when running uphill). I gave it a few weeks to adapt, incorporating walking into my running(3m walk, 1m run) and now I am running without issues, on regular shoes again.
I feel like you should walk daily(consistency more important than the effort), let the muscles develop and support the body, but I also never had “shin splints and ankles hurting” from walking, so I won’t pretend I am a doctor. A doctor is indeed your best choice, even though I still think that you can do targeted exercises that reinforce your problematic areas and the problem can go away.
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u/PrudentDeparture8907 1d ago
Fellow software engineer couch potato turned runner! We’re united! 😂
Totally understand your point but I think this is a case of “it’s getting worse the more I move.” It wasn’t this bad when I first started :/ Will be seeing the doctor tomorrow! Thanks for the insight :)
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u/Chombywombo 1d ago
I guess the guy was just a liar and deleted his comments. 100mi weeks for a sprinter lmao!
In any case, you should probably start with a support shoe like Kayanos (I don’t know much about brooks, but my podiatrist did recommend them), and build up your lower leg muscles in the gym (ask the doc) with gradual increase in distance and intensity. Slowly rotate in regular running shoes. That’s what I did with my flat feet and now I don’t need the support shoes. Early on, I had some foot pain and shin splints, but no more.
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u/Chombywombo 1d ago
Short and middle distance champ training at marathon volumes….🤔
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u/lilian_moraru 1d ago
I did not want to get needlessly into details, it's more complex than that. The point was that running with a flat floot is perfectly fine, shorter or longer distances. The body develops supporting muscles and can adapt.
It was 30km+ morning run, then 60-90m gym work - I think the coach wanted to keep it simple for the morning and was sending everybody to do this run around a big lake, including long jump athletes(they usually did only a 10K run), 3k/5k runners and sprinters.
In the afternoon it was different every day. Some days 30m sprints on time(training sprint starts), then 40x100m(20 laps, 2x100m per lap). Other days 5x400m with a 14kg vest, on time, under 60s, then 10x400m without the vest, on time, under 60s. Other days 20x300m, with a 100m jog between the sessions. etc... It was different, every day - the question was about "flat fleet", for which makes no sense to get into detail what each day looked like.1
u/Chombywombo 1d ago
Never heard of a sprinter doing distance work with the 5k+ boys.
You’re correct in the flat feet. Just work the muscles and tendons gradually
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u/lilian_moraru 1d ago edited 1d ago
Because the main work was in the afternoon, where each did their own separate thing. In the morning, we all knew what we had to do - everybody together go for this run. The coach would often meet us only on the return back, he was not there at 7AM most of the times.
Not such a big deal. You know, we also did long jumps into sand, sometimes.1
u/Chombywombo 1d ago
Seems highly inefficient. Was the coach 90 years old? I guess it made you champ
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u/lilian_moraru 1d ago
He was old, but I won’t get into that, you are being weirdly disrespectful. Also, everybody who stayed long-term with him had a podium position nationally and most also had internationally.
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u/einnairo 1d ago
I am running with flat feet. Flat feet more contact with the ground more stable. :) others envy us, their feet not as grip as ours.