Flat Feet Aren’t a Disadvantage for Runners

By Rehan Iqbal

If you have flat feet, you have probably heard that you may be at a disadvantage when it comes to running, especially long-distance running. You may even have been told that running isn’t a suitable exercise for you. Well, it turns out that these statements are both misconceptions that have lingered for years. In fact, flat feet themselves are not a problem for running, and no treatment is needed.

If you have flat feet, you have probably heard that you may be at a disadvantage when it comes to running, especially long-distance running. You may even have been told that running isn’t a suitable exercise for you. Well, it turns out that these statements are both misconceptions that have lingered for years. In fact, flat feet themselves are not a problem for running, and no treatment is needed.

Study : Flat Feet Not Deemed to be a Disadvantage

A March 2009 study by Anton Tudor and Lana Ruzic studied a group of children aged 11 to 15. Their feet were scanned to determine if they had flat feet or which arch pattern they fell into, and they were all given 17 different athletic tests which included measurements for motor skills, balance, speed, and toe flexion. The study concluded that arch height had no effect on athletic ability. Those with flat feet were able to perform all the tests just as well as the subjects in other arch categories; thus, flat feet were deemed to not be a disadvantage.

Flat Feet Advantages

While your running form and choice of shoes may need special attention, actually, flat feet come with a number of advantages for runners. Many famously successful runners have flat feet including Said Aouita, Alan Webb, and Haile Gebrselassie. A 1993 study by Cowan noted that flat-footed subjects had the lowest risk of suffering any type of musculoskeletal injury when compared to groups of mid-arched and high arched volunteers.

Types of Flat Feet

There are two main types of flat feet: “mobile (or flexible)” flat feet and “rigid” flat feet. When standing on tiptoe, a mobile flat foot will form a slight arch while a rigid one will not. Rigid flat feet don’t absorb shock as well as mobile flat feet or arched feet, so they may benefit from some extra cushioning in the shoes or a change in running form.

For most flat footed runners, especially those in the mobile category, a change in running form may be the best place to start. It has been noted that many African runners are flat-footed. Many of them spend their time walking or running with no shoes at all, or minimal, flat sandals at best. Yet, they have less foot pain and fewer foot problems than do many people in Western society, who often run with highly cushioned shoes.

A study comparing runners in the African nation of Malawi with runners in The Netherlands found those from Malawi, who had flatter feet than the Dutch, experienced less pain because they distributed their weight over their feet in a particular pattern that enabled them to run while preventing injury. Similarly, Christopher McDougall noted the Tarahuma tribe in Mexico also ran with minimal footwear or none at all and yet were able to run long distances with far fewer injuries than would typically be expected in a Western nation.

Foot Striking Patterns

So, what’s the secret? Each of these runners had developed a specific running form that is very different than the form of most Western runners. The runners from Malawi and the Tarahuma tribe both used a running pattern known as a front foot striking pattern. They avoided the heel strikes (which cause shin splints) typical of Western runners and also took comparatively shorter strides. Plus, their minimal shoe support actually allowed their arches to become stiffer, and thus stronger, providing more running power.

Conclusion

In sum, if you’re flat-footed, don’t worry! You’re not at a disadvantage, and you may even be at lower risk of injury than other runners! To help ensure your running success, try to watch your running form and change it to a more front foot striking style, instead of using heel strikes. Instead of choosing heavily cushioned shoes (particularly if you have mobile flat feet), try some simpler, flatter ones, which will make it easier to establish a front striking technique and avoid pain. Enjoy your run!

Author

Rehan Iqbal

Rehan is a content creator with a focus on plantar fasciitis and gait issues. His knowledge in this field is considerable and he has helped many people understand and overcome these conditions. In his free time, he enjoys outdoor activities like running and hiking.

View all posts