LEVELING WITH FLAT FEET
It's no surprise so many running injuries are foot-related. They're the first part of your body to absorb the shock of running.
By Ken McAlpine
PUBLISHED 09/26/2001
Arch types
Fortunately, genuine flat feet, such as those beauties sported by Prodanovich, are actually quite rare. "Most runners who think they have flat feet actually have low-arched feet," says Richard Schuster, D.P.M., a semi-retired podiatrist living in Florida. "Their arches may be very low, but there is an arch there." The good news is that having low-arched feet is not necessarily a handicap, either.
Schuster estimates that one-third of the populace have flat feet or low-arched feet, one-third have normal-arched feet, and one-third have high-arched feet. Given a choice between low and high arches, Schuster would choose low-arched feet every time. Why? Low-arched feet are more flexible; rigid, high arches are more likely to produce muscle strains and pulls. Low-arched feet also absorb the shock of running better than high-arched feet, simply because more of the foot spreads across the ground.
"Runners with low-arched feet generally don't have to worry," says Schuster. "The runner with high-arched feet is usually the one with more problems. This is a highly complex situation, but generally a low-arched foot is a fairly strong foot. A lot of runners probably have low-arched feet and don't even know it."
The possibility of injury
Many running injuries begin with the feet no surprise, since they are the first part of your body to absorb running's shock.
Running on true flat feet is akin to running on Jell-O. Flat feet tend to overpronate. This often causes the legs to collapse inward with each footfall. Left unchecked, this can lead to overuse injuries ranging from shin splints to aches and pains in the ankles, knees, hips and lower back.
"If your foot is flat and you don't have proper support, all the problems that occur can be the result of your feet," says Joe Ellis, D.P.M., coauthor of Running Injury-Free (Rodale Press, Inc., 1994). "It's hard to be specific about the type of injuries flat feet cause because they can cause all sorts of things."
Preventing injury
Low arch or no arch, there are certain precautions you can take to lessen the risk of injury:
Buy appropriate running shoes (this alone can help keep you injury-free). The best shoes for flat-footed runners are motion-control or stability shoes with firm midsoles and features such as a medial post to reduce pronation. Do not wear shoes with lots of cushioning and little support; this allows too much pronation.
Avoid uneven running surfaces. Golf courses and trails may sound soothing to aching ankles and knees, but uneven ground can accentuate your pronation problem and make matters worse.
If your aches and pains persist despite these precautions, see a sports podiatrist.
