As a runner, you already understand the incredible benefits of your sport: better sleep, weight control, increased energy, and chronic disease prevention are just a few of the advantages.
However, if you've experienced injuries in the past, you want to do everything possible to prevent future problems. For runners with flat feet, maintaining optimal foot health can present its unique challenges, but with the right approach and commitment, you can continue running pain-free.
The Connection Between Flat Feet and Heel Pain
First, I want to explain the connection between flat feet and the pain you might be experiencing - because once you understand what's happening, the solutions will make more sense."
Runners with flat feet are also overpronators, meaning their feet roll inward toward the arch too much during walking and running. Overpronation can create a whole host of problems that result in pain and discomfort not only in your feet, but also in your lower legs, lower back, and hips.
In addition, overpronation commonly leads to the two biggest heel pain problems I see in the office--plantar fasciitis, which causes pain in the bottom of the heel or arch, and Achilles tendonitis, which produces pain in the back of the heel.
If you've experienced heel pain due to running, there's a good chance that you have flat feet and are overpronating. However, over-pronation isn't the only cause of heel pain.
Another significant factor called equinus, or tight calf muscles, plays a major role in developing heel pain. This is why it’s critical to focus on two factors to effectively prevent and treat heel pain in flat-footed runners: correcting foot mechanics and addressing tight calf muscles.
9 Approaches to Treat and Prevent Heel Pain in Runners
1. Correcting Foot Mechanics
While some runners may find relief with over-the-counter inserts such as Powersteps or Superfeet, the vast majority of flat-footed runners will need custom orthotics for the best results. That’s because over-the-counter inserts only support the arch, they don’t correct your foot alignment which is key to stopping overpronation.
Custom orthotics are specifically designed to control over-pronation and redistribute pressure more evenly across your feet, reducing stress on the most vulnerable areas of your foot.
2. Addressing Tight Calf Muscles
Most runners incorporate stretching into their pre-run routine, but those quick wall stretches won’t be sufficient for addressing very tight calf muscles. Instead, consider using an Achilles splint while reading or watching television for 20-30 minutes. This extended stretching approach is far more effective for loosening chronically tight calf muscles and reducing their contribution to foot pain. For information about how to use an Achilles splint check out the video below.
3. Keep Your Plantar Fascia Stretched
It’s also crucial to keep your plantar fascia properly stretched while maintaining foot strength. The plantar fascia is the ligament that runs from your toes to the heel of your foot and is the area that becomes inflamed in plantar fasciitis.
First, massage the bottom of your feet using a tennis ball. While seated, be sure to massage all areas of your feet, paying special attention to your plantar fascia. Spend 2-3 minutes massaging each foot daily.
4. Improve Your Foot Strength
You can do towel curls to strengthen your feet. While seated with your feet positioned on a towel, scrunch up the towel using your toes while keeping your heel planted. Perform 15-20 repetitions with each foot for 2-3 sets.
5. Maintain a Healthy Weight
Maintaining a healthy weight is particularly important for runners with flat feet , as excess weight will add additional stress to your feet. For every extra pound of body weight, your feet experience approximately seven extra pounds of pressure during running. This can significantly increase your risk of developing heel pain.
6. Increase Your Training Schedule Slowly
It's important to increase your training schedule slowly if you’re just starting out. Increase your training schedule by no more than 10-20% per week to allow your body adequate time to adapt and prevent injury. This gradual progression is especially important for runners with flat feet who may be more susceptible to overuse injuries.
7. Choose Flatter, Softer Ground to Run On
Another thing to consider is the surface you choose to run on. Stick to training on flat ground whenever possible, as running hills can increase over-pronation and place additional stress on your feet and plantar fascia.
Hill running and stair climbing also put considerable strain on the Achilles tendon, potentially leading to Achilles tendonitis. When selecting surfaces, remember that softer options are generally better than hard ones. A running track is a great option.
8. Choose the Right Running Shoe
Choosing the right running shoe is critical to preventing heel pain for runners with flat feet. Old, worn-out shoes cannot adequately support your feet, and shoes that aren't designed for your specific foot type and running style can fail to provide the support you need. Replace your running shoes every 300-500 miles or when you notice signs of excessive wear, particularly in the heel and forefoot areas.
Be sure to visit a store that specializes in running. Employees should be trained to analyze your gait and recommend appropriate footwear. These specialists can help you find shoes that will best meet your individual needs and running goals. Here's more information about how to "How to Buy the Best Running Shoes for Your Feet". You may also want to work with running coach or physical therapist who can help you improve your running form.
9. Cross Train
Finally, consider cross-training activities that complement your running while reducing repetitive stress on your feet. Swimming, cycling, and elliptical training can help maintain your cardiovascular fitness while allowing your feet time to recover between running sessions. This balanced approach will help you maintain your running routine while minimizing your risk of injury.
Monitor your pain levels carefully and don't ignore persistent discomfort. Early intervention is key to preventing minor issues from developing into serious injuries that could sideline your running for extended periods. If you experience ongoing pain despite following these preventive measures, call our office to set up an appointment.
