According to studies, it has been identified that around 20% to 30% of the people living out there in the world are affected with flat feet. If you belong to that category as well, you will need to understand all the negative effects that can take place due to flat feet.
For example, flat feet have the ability to lead runners into problems. If you experience pain while you are running, flat feet can be the reason behind it. This is where you should have a good understanding of how flat feet will create an impact on your running speed.
Why Does Flat Feet Affects Running Speed?
Running is an activity where you will have to focus on considerable movements of the feet. On top of that, even the muscles of your leg will have to work extensively while you are running. The alignment of your feet will be able to deliver much-needed assistance to you with it. If you have flat feet, you will not be able to get that support from your feet. Due to the same reason, you will have to deal with pain.
Flat feet is a health condition where the longitudinal arch of your foot would collapse or flatten. As a result, your feet would look flat when you take a look at them from the side. This is quite different from normal feet. That’s because there is no arch support in the feet at all. This can lead you to numerous problems, such as ankle pain, heel pain, lower back pain, and knee pain.
Flat feet can obviously impact running. Therefore, it is important for you to look for appropriate methods available to overcome the negative effects that would take place. For example, it is possible for you to go ahead and purchase the best shoes for flat feet. Or else, you can take a look at the treatment options available out there to get rid of flat feet.
Flat feet can make you end up with pain while you are running
There are numerous reasons that can lead you to pain while you are running and many other reasons why flat feet affects running speed. Flat feet holds a prominent place out of them. That’s because flat feet are not in a position to deliver the support needed by your feet and your body while you are running. It is worthy to deep dive and understand what are the factors that can lead you to pain when you are struggling with flat feet. Then you will be able to address those reasons accordingly.
When you start running with flat feet, your ankle joints will be extended. Due to the same reason, your lower leg bones along with other parts of the upper leg bone would rotate inside. This would eventually create stress. As a result, you will end up getting pain in the knee joints, lower leg muscles, ankles, and hips.
If you ignore this pain and continue to run, you will have to deal with even more problems because of flat feet. For example, it will lead you to back problems, shin splints, and even tendonitis in your knees. Therefore, you will have to deal with complex surgeries. To make sure that you don’t have to deal with any such problems, you will need to take a look at the treatment options available for flat feet before you run.
However, it is also important to note that not all people who have flat feet will end up with problems. There are numerous runners who have flat feet but don’t have to deal with any problems because of the health condition and to them flat feet doesn’t affects their running speed. That’s mainly because their feet don’t over-pronate. If your feet are not over-pronating, you will not need to worry too much about flat feet. You will be able to continue to run unless you don’t get any pain.
Best exercises available for runners with flat feet
As a person having flat feet, you will need to take a look at the best workouts that are available for you to follow as well. These workouts can provide relief to you. Instead of going for treatments, you may take a look at the workouts. However, we highly recommend you stick to the treatments because they will help you to get long term results with getting rid of flat feet.
Here are some of the best exercise for flat feet can follow to feel better and improve your running performance.
Heel cord stretches
To begin with heel cord stretches, you will need to stand, while keeping the hands-on waist. Now you can move one leg forward while keeping the other leg extended behind you. Along with that, you will need to press both your heels to the floor firmly. You will need to make sure that you refrain from arching the back as you continue with this workout. In other words, you should learn to keep your back straight at all times. Then you can bend the knee of the leg you keep in the front and stretch the back leg. You will need to hold this position for around 30 minutes and then rest for another 30 minutes. You should repeat this workout for 9 more times.
As a runner, this will be an effective workout available for you to refrain from flat feet. Therefore, you can stick to it without keeping any doubts in mind.
Calf raises is another common workout that you can see among runners with flat feet. You will need to stand on a flat surface before you proceed with this workout. While standing, you will need to lift up the heel as much as possible. Then you should hold the position for around 10 minutes and lower them back slowly. You should next hold the upper position while you continue to pulse up and down for a duration of 30 minutes. You should repeat this around 20 times and do two sets.
As you can see, flat feet affects running speed in most cases but that doesn’t mean all people who suffer from flat feet will experience it. Also you have to consider than the same shoes for running might not be the ideal ones for other sports even if said sports involve running too, for example if you play soccer then you should search for the best soccer cleats for flat feet.
Therefore, if your performance and speed get affected by having flat feet then you will need to go for the treatment options and be mindful of the workouts that can help you to ensure relief.