Your Guide to Choosing the Right Running Shoes for Flat Feet

Running is one activity that many Singaporeans do to keep their body fit and healthy. It is easily accessible, does not require strenuous training, and an effective type of exercise. While running shoes are designed specifically to perform this task, it is important to know that not all feet are the same. An orthopaedic clinic in Singapore can help you assess and extensively know the needs of your feet, so you are able to purchase the right pair of running shoes.

What are flat feet?

Flat feet happen when your feet arches do not develop correctly or collapse. As a result, the foot’s entire sole either touches or nearly touches the ground when weight is placed on the feet, such as when you are standing.

There are three types of flat feet:

• Flexible Flat Feet
• Rigid Flat Feet
• Acquired Flat Feet (Adult-Onset)

Flexible flat feet are characterised by arches that appear when the feet are not bearing any weight, but flatten completely when standing. Rigid flat feet, on the other hand, have no arch despite not bearing weight and they also cause pain. Acquired flat feet occur following an injury to the foot, damage to the tendon, or when arthritis develops.

Why choosing the right shoe for your flat feet matters

An important detail that you should know if you have flat feet is that your feet are more prone to overpronation. This means that your lower leg is forced to roll inward excessively with every stride, which can cause misalignment and problems to your ankle, knee, hip, or even back when you are not wearing the right pair of shoes.

There are many running shoes that are specifically designed for flat feet. These shoes provide more stability and hinders excessive movement in the lower leg, which lessens the risk of injuries

Below is a comprehensive guide to help you know what features to look for when choosing the perfect running shoes for your stride.

1. Arch Support

Structured support is important to make up for the missing arch of a flat feet. When looking for shoes, keep an eye out for a built-in arch support feature. This can help with foot realignment and evenly spreading the impact during your run.

2. Firm Midsole

Shoes that have a firm midsole helps avoid your foot from rolling inward too much. Cushioned or those that have overly soft midsoles lack structure, so it is best to skip them.

3. Heel Support

The heel counter, which is the back portion of the shoe, should be secure and reinforced to help keep your heel remain in place firmly and be stable.

4. Motion Control or Stability

Lesser movement and stability is a must for flat feet to prevent overpronation. If the overpronation of your feet is severe, go for motion control shoes as these can provide excellent support and are more rigid. For mild to moderate overpronation, you can get additional midsole support from stability shoes.

5. Wide Base

Flat feet get better support from shoes that have a wider platform as these provide better balance and surface area. Your feet can also benefit from a wider toe box since this factor allows your toe to spread out naturally and not be cramped together.

How to choose the right pair of shoes for flat feet

1. Undergo a gait analysis

A gait analysis evaluates the mobility of your foot when you walk or run. You can have your gait analysis done at an orthopaedic clinic in Singapore or at any running store that offers this test.

2. Identify the type of your pronation

Pronation can range from mild to severe. Stability shoes are often recommended for individuals with flexible flat feet or mild overpronation, while motion control shoes are more suitable for those whose overpronation is moderate to severe.

3. Try your shoes before purchasing them

Trying shoes is more than just wearing them and determining if you have the right size. Particularly if you have flat feet, it is advisable that you fit the shoes and, if possible, walk or jog around the store in them. This will allow you to scrutinize its performance and ensure that:

• Your heel is secure and does not slip.
• Your toes are not bunched.
• Your feet feel supported without any restrictions.

4. Inquire if you need custom orthotic insoles

If you are having a hard time finding the right shoes in running stores, then you may want to set an appointment at an orthopaedic clinic in Singapore and inquire about custom orthotic insoles. This type of insole is customised to address issues like abnormalities with your gait, alignment problems, and pain.

5. Regularly replace your shoes

Running shoes need to be replaced regularly due to wear and tear. Depending on your body weight, running style and the terrain that you run on, you may need to buy a new pair for your flat feet once your shoes have reached between 300-500 miles.

Mistakes to avoid when buying running shoes for flat feet

All feet deserve to be cared for properly, but adding in a little extra effort to your flat feet is a must, especially since finding the right running shoes for them may be challenging. Be sure to avoid these mistakes when choosing not only running shoes, but any kind of shoes in general:

• Purchasing shoes because of how it looks – Many people overlook function for style, but doing this may place your flat feet at risk of causing damage to your body.
• Skipping fitting the shoes – Shoe measurements across different brands are not the same. A shoe that measures 22cm and US 7 can be 24cm and still US 7 for another. Be sure to fit and try both the left and right side of the shoes before buying.
• Thinking one model works for everyone – There is no “one size fits all” when it comes to shoes. If someone you know who has flat feet found the perfect running shoes to match their stride, this does not mean that the same type of shoes can work for you.
• Using shoes that are worn-out – Regularly using your running shoes will eventually result in their depreciation. When this happens, your flat feet may not receive the same stability and support. Toss out your overused shoes and replace them with a new pair on a regular basis.

Run with Confidence

Having flat feet should not deter you from your running goals. All you need to do is be meticulous in finding the right running shoes that can support your flat feet. Shoes that offer arch support, a secure fit, and stability enhances your running experience and also helps prevent injuries and damage to your body. For more information about caring for your flat feet, visit an orthopaedic clinic in Singapore today.