Chances are, you—or a runner you know—has flat feet. “Flat feet are very common,” Jacqueline Sutera, D.P.M., a board certified podiatrist in New York City, tells Runner’s World. About 25 percent of the population has flat feet, according to Sutera.
Having flat feet can impact your running form and injury risk in a variety of ways, so it’s important to identify if your feet fall into this category. Below, we explain what it means to have flat feet, how they influence your running, and whether you need to fix flat feet. Plus, we help you determine the best types of running shoes for flat feet.
What does it mean to have flat feet?
Put simply, having flat feet means your foot arch is lower than what is considered normal, Andrew Elliott, M.D., orthopedic surgeon and foot and ankle specialist at Hospital for Special Surgery in New York and New Jersey, tells Runner’s World.
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Flat feet can be diagnosed by a doctor, but usually, they are “pretty easy to spot,” says Sutera. Simply stand barefoot and notice if there is a curve in the arch of your foot. If there is no curve, you likely have flat feet. People with really flat feet may notice that their arch touches the ground, says Elliott.
It may be difficult to evaluate the curve of your arch while standing, in which case you can do a rudimentary test using water and a piece of cardboard: Get your entire foot wet, then stand on the cardboard. Step off and notice the watermark that remains. If you see a print of your entire foot, then you have flat feet; if there’s some empty space where your arch is, then you have normal (or possibly high) arch feet. You can do a similar test on the beach by noticing what your footprints look like in the sand—here’s a handy visual from the Mayo Clinic for reference.
As for what causes flat feet, most often it’s genetics, says Sutera. That said, some people get flat feet as the result of a specific tendon injury in the foot, says Elliott.
How can flat feet affect running?
Compared to feet that have a normal or high arch, flat feet have more flexibility and less rigidity. This means that runners with flat feet don’t get as much propulsive force when they push off the ground, says Elliott.
People with flat feet also tend to overpronate, says Elliott, meaning their foot rolls inward more than the ideal amount as it makes contact with the ground. Running with a flat foot can place extra strain on the inside of the foot, specifically the inside of the arch and the inside of the ankle.
In some cases, this can lead to increased risk of ailments, including tendon injuries, ligament injuries, and stress fractures, says Elliott. Indeed, a 2009 study published in the journal Gait & Posture concluded that people with flat feet could have a higher risk for midfoot injuries, like metatarsal stress fractures, compared to those with a normal arch. (It did not compare injury risk to high arches.)
Additionally, flat feet cause the arch to lower and in more severe cases, the arch can even touch the ground, triggering poor biomechanics, including an abnormal gait pattern, and lower limb misalignment, says Sutera. This misalignment “starts at the foot and ankle level and can affect the knees, hips, and back,” Sutera explains.
A number of other problems can crop up as a result of flat feet, such as hammertoes, calluses and corns, shin splints, bunions, arthritis, bone spurs, instability, or pain in the knee, back, and hip, she adds. These issues, as well as poor biomechanics and lower limb alignment, are not specific to runners and can happen to anyone with flat feet.
That said, having flat feet does not mean you are destined for injury. Some folks with flat feet never experience any resulting issues, says Elliott, which is why he cautions people to “not overthink” their flatfootedness. “If you haven’t had any problems, you’re more than likely not going to have any problems” due to your flat feet, he says. Just keep an eye out for any symptoms of an issue, like pain.
Can exercises help to address flat feet?
One way to address the potential negative side effects of flat feet is to regularly stretch your achilles, calves, and hamstrings. If those muscles are tight, they can add more strain to the inside structure of the foot, further exacerbating issues associated with flat feet.
It’s a good idea to stretch these areas after every run, says Elliott. For the achilles in particular, Elliott recommends a wedge-shaped device called a slant board. Standing on a slant board naturally stretches the achilles, as well as two foot muscles that cross the ankles, he says. You may also consider stretches for tight hamstrings and moves for tight calves too.
Additionally, you can address flat feet by strengthening the intrinsic muscles in your feet, which help support your arch. One way to do this is to put a towel on the floor and then use your toes to scrunch the towel towards you, says Elliott.
In general, Sutera suggests doing arch-strengthening exercises with the guidance of a physical therapist to make sure you get the most out of them.
What should you look for in running shoes for flat feet?
Properly fitted running shoes are key for all runners. If you have flat feet, there are certain features that might work better for you, compared to someone with higher arches. “Flatter feet need more stability in their shoes and often benefit from a more rigid type to hold up the arch,” says Sutera.
Sutera recommends shoes with arch support, as well as motion control to keep your feet secure as you run. Also, because people with flat feet tend to overpronate, Elliott suggests looking for shoes marketed for people who experience overpronation. (Here are our top picks for the best stability running shoes.)
Keep in mind: Your goal isn’t to find a shoe that will give your flat foot as much of an arch as a normal foot, says Elliott. Overcorrecting your flat feet could actually lead to pain, discomfort, and issues including stress fractures, he says.
“The foot will yell at you if you correct it too much, either too fast, or just too drastically in general,” says Elliott. That’s why it’s important to pay attention to how a shoe fits and feels for you. If it’s uncomfortable, it’s not the right one.
Finally, Elliott suggests finding a reputable running store with employees who are experienced in shoe fittings and stopping by at the end of the day when your foot is typically its widest and flattest, due to the cumulative effects of gravity during the day. As you try on different pairs, walk and run around in them, and pay attention to what feels best on your foot.
Best Stability Shoes 2023
Brooks Glycerin StealthFit GTS 20
Altra Paradigm 6
New Balance Fresh Foam X 860 V13
Are there other ways to address flat feet?
If you have a more severe case of flat feet, you may need orthotics in addition to well-fitted, supportive shoes, says Elliott. Orthotics are inserts that you place inside a shoe. Similar to running shoes with arch support, orthotics can help fix flat feet by elevating and neutralizing the inside of your midfoot, though they don’t “cure” your flat feet, says Sutera. “There are custom molded orthotics, which are made at your podiatrist’s office, and over-the-counter versions,” she says.
Elliott suggests getting a custom orthotic and then finding a shoe that works with the orthotic. Otherwise you risk the orthotic not fitting in your shoe.
In very severe cases, flat feet can be corrected surgically to raise the arch or fix the associated problems, says Sutera. But that’s rare—most people function just fine without it.
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and Condé Nast Traveler, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.
