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If you're a fitness addict, you probably can relate to that: you're ordering a new pair of shoes, the look soooo cute online, but only a few minutes in the HIIT class, they squeeze their toes together and cramp, or your heels hurt.
While this online shopping failure is very understandable, it's probably what you're talking about, especially if you're flat-footed – that's about 8 percent of US adults, according to a survey by the Institute for Preventative Foot Health Year 201
But what exactly are flat feet and what does that mean for your fitness (and shoe shopping) routine? Expert tips for handling them and running shoes for flat feet are the best choice for happy bows.
What are flat feet?
A "normal" foot has a medium to high arch of foot and an imprint of heel and football. (An imprint is basically what you would see if you dip your foot in color and then leave a footprint on the floor.) Flat feet overstay (when your foot rolls inwards) and a very low arch with a full footprint to have.
You can tell if you have flat feet, if your arch is touching the floor while walking, and / or if your ankle is tilting inwards as you walk, Dr. med. Dana Canuso, a podiatrist and founder of Canuso Skincare for Feet in Marlton, NJ.
This may seem like NBD, but it is important why it matters: "Flat feet are very agile in their bony structure and can be problematic because they tend to tire and tire due to imbalances and foot weakness," says Lutz Klein, Managing Director of currexSole of the deposit company Americas.
Flat feet are partly genetic, which is why you can blame Mom and Pops for it. "Most of our foot shape and structure comes from our parents," says Dr. Canuso. However, lifestyle factors such as weight gain, wearing non-support shoes, and traumatic events as a child or adult can exacerbate flat feet. Other habits, such as poor posture, carrying objects on one side of the body, leaning or leaning on a dominant leg, can put pressure on your feet over time and cause weakness, making flat feet worse, explains Dr Klein.
Flat feet may also be tied to other foot discomfort and muscle spasms. For one, flat feet may be the reason for your plantar fasciitis, the most common cause of heel pain. FYI, plantar fascia is the flat tissue band that ties the heel bone to the toes and supports the back of the foot, Dr. Small.
"If your feet are shallow or collapse, your plantar fascia expands [think of the straight part of a bow-and-arrow bow] and this overstretching causes the plantar fascia to dislodge from its insertion point on the underside of the heel and cause pain," explains Dr. Canuso. (For your information, try testing these recovery tools for plantar fasciitis and foot pain.)
And, heads-up: Broad and flat feet are not the same. In many cases, flatter feet are wider too, but a wide foot may have a high arch, Zimmer explains. "If you have wider feet, you should look for a wider shoe, but a flat arch does not automatically lead to a broad foot," he explains.
How To Strengthen Flat Feet
Unfortunately, there is no real solution to flat feet feet. They should work best to strengthen them to protect them from injury and tension (and to avoid pain both in training and in everyday life). You should also choose the right running shoes for your workout.
One of the easiest ways to maintain flat feet is actually quite simple: just walk around barefoot. Walking barefoot is an advantage, as many people sit in shaky shoes all day, which can further affect the bows and cause them to run flat. Small. (See also: These stylish sneakers can correct the orientation of the foot.)
You can also try to stimulate your muscles with exercises that build up the foot force. "Calf stretches, toe yoga (press down the big toe while lifting the other four toes up), and even exercises like grabbing a towel with your toes can strengthen your feet and bows," says Dr. Small.
Maybe I also want to think about whether you want to get footrests or inserts, as they can help train your foot muscles while you're moving, Dr. Canuso. "Insoles support the muscles and ligaments of your arch, including the plantar fascia, and are designed to align the back of the foot and to allow you to apply pressure throughout the entire gait and running cycle while relieving pressure on muscles in an overpronator overloaded, "she adds.
Note: You should avoid rigid orthoses. "You can not force bones in your foot to move," says Dr. Small. "You need to strengthen the muscles and ligaments around these bones to treat flat feet." Therefore, dynamic deposits are better suited to bring about change. See a chiropodist for custom orthotics.
And if you have flat feet (or think you do that), and you also have foot, ankle, knee, hip, or backache, go to the chiropodist's head. All of these compounds can be affected by the flattening of bows. (For your information, you should also stretch your feet after training.)
How to find the best running shoes for flat feet
1. Look at the last one. "Finding the right shoe is all about shoe shape and manufacturing – it's not necessarily about padding, arch or toes in the shoe," explains Dave Zimmer, owner of Fleet Feet Sports in Chicago. In shoe construction, there are two ends of the spectrum: a straight-line shoe and a curved last shoe. (A "last", BTW, is the shape around which a shoe is built around). Flat feet are usually better in a tight last shoe, he says.
However, it's best to scan your foot to make sure you get the right shoe or sneaker, he says. You can do this in a shoe store that has a 3D scanner (which you can find in most shoe stores).
2. Look for low or no-drop. In addition to wearing shoes with the correct shape, you should wear low-slope shoes in addition to dynamic insoles, Dr. Small. "A low-drop shoe means there's a low or nonexistent heel-to-toe heel," he says. (For example, high heels are high-drop and flip-flops are low or no-drop.)
"High-heeled shoes promote the impact of heels, which can lead to knee injuries," says Dr. Small. "They can also be unstable, which contributes to imbalances, and a low-fall shoe offers a lower risk of injury, as it mimics the natural" barefoot "sensation," explains Dr. Small.
3. Search for sheet support. If you are looking for flat feet in the store, you should avoid shoes that have an apparently flat sole. "Look for running shoes where not only the sole of the shoe, but also the use in the shoe has a bow," says Dr. Canuso. If you are trying on running shoes, your arch should immediately feel supported by the shoe. If you notice something under your bow, it will only get worse after wearing it, she explains.
Bonus Tip: Be vigilant if you change your sneakers regularly. Changing the running shoes depends on how much you use. When the soles and tread are worn, it's time to change a new pair. "Change the shoes before it happens, and for enthusiastic runners, we suggest about 300 miles," says Dr. Small.
Are you trying to overpower these doctor-recommended flat-foot running shoes
? Visit a shoe store and try one of the room-recommended pairs:
- Hoka One One Bondi 5 Women's Running Shoe, ($ 150, Amazon)
- Altra Women's Intuition 1.5-Running Shoe, ($ 48, Amazon)
- Saucony Hurricane ISO 4 Women's Running Shoe, ($ 165, Zappos)
- Brooks Women's Dyad 9, ($ 80, Amazon)
- New Balance 860v9, ($ 125, New Balance)
- Asics Gel Fortitude 8 Running Shoe, (55 USD, Amazon)