Finding the right pair of running sneakers is not an easy feat. Each and every runner has their own unique needs and preferences, which means sometimes it can feel like a true Goldilocks situation—some sneakers are overly cushioned, others are too minimalist, and you’re on the hunt for that You can also read more about the benefits of using Balance is key. For people with flat-footedness, this quest can be even more challenging because the need for support is greater. Here’s what you need to know about choosing running shoes for flat feet, along with some of the best options available, according to podiatrists and physical therapists.
How can I determine if my feet are flat?
It basically just refers to the height of your arch (that area between the ball of your foot and your heel): If it’s nearly flush with the ground or presses into the floor when you stand, that means you have flat feet. You can also check by wetting the bottoms your feet, stepping onto a blank piece of paper and observing if your inner curve fills out. (However, these methods aren’t definitive ways to diagnose flat feet or any related issues, so it’s also a good idea to check with a professional, like a podiatrist or physical therapist, to be sure.)
Some people may have flat feet that are generic. Others may have “fallen arches” due to muscle weakness, injury, pregnancy, or simply aging.
Why does this matter? Runners with flat feet may be more likely to overpronate (when the foot rolls inward) while they log miles since “their arch is not functionally optimal and not strong enough to maintain its own form,” Morgan Busko, MD, sports medicine physician at New York-Presbyterian/Columbia University Irving Medical Center, tells SELF. Dr. Busko says that this can cause extra stress to the muscles, ligaments and joints in the foot, ankle and shin as well as the hip and knee.
What are the best running shoes to buy for flat feet?
For runners who experience discomfort with overpronation, stability and motion-control sneakers may be able to offer some relief, as they’re designed to keep your foot in proper alignment. The main difference between them is that “stability shoes will have a little bit more cushion and a little bit more give, where a motion-control shoe is more rigid and a little more firm in the midsole,” Mark Mendeszoon, DPM, a multi-board-certified podiatrist who specializes in sports medicine, tells SELF. These styles have a large toe box, a heel counter that is comfortable and maintains the shape and size of the shoe on the back of your feet and Achilles tendon and excellent midsole support to prevent collapse of arches. He says investing in insoles, or in custom orthotics, can add additional arch support.
That said, “not everybody has the same type of flat-foot problem,” says Dr. Mendeszoon, which is why he advises getting personally fitted by an expert at a local specialty running store, if that’s accessible. “A true specialist will take [those needs] into consideration when fitting someone for a shoe to help with flat feet,” he says. There are also varying schools of thought regarding stability shoes—not all experts and physical therapists believe they’re necessary. Ultimately, picking the right shoe comes down to finding what’s comfortable, eases any aches you typically feel from running, and fits your training style. Check out the SELF shoe guide to learn more about how to choose your ideal shoe.
We have compiled a list for you of the top running shoes for flat footed people. These choices are based on the opinions of podiatrists. physical therapists. SELF staffers. and SELF Sneaker Awards Testers.