Many runners complain of flat feet or sunken arches. Most of us have visited a podiatrist or orthopedic specialist to see if there is anything that can be done for sore feet that come from running, especially as we get older. Arch supports, inserts that are either pre-made or custom-fitted, are often prescribed to help runners hold their feet in position.

In this post, we’ll take a look at some of the things that flat-footed runners can do to keep running, maybe even without those arch supports.

Overpronation and Low Arches Defined

Runners with ankles that roll inward toward the ground are said to be “overpronators”. Pronation is the formal name of the way the foot moves when moving forward, so overpronation occurs when someone has ankles that have a natural tendency to lean inwards on each step. This can be caused by low arches.

A foot with low arches will appear flat along the base, as opposed to having a raised arch in the middle of the inside part of the foot. This flatness can cause your ankles to roll inwards, which stresses the joint and can cause a number of issues up and down the leg.

Many people have some type of overpronation in their natural gait, but when a runner has the condition, it can impact their running in many negative ways including pain, increased risk of injury, and an inability to run as far as desired.

Exercises Can Help

Podiatrists can be quick to prescribe arch supports, inserts for your shoes that are meant to lift your arch and help correct the shape of your foot. The potential issue with arch supports is that they are only temporarily supporting the problem, instead of working towards fixing it. While it is unclear if a flat foot can be “fixed” through exercise, there are certainly exercises that can be done to help strengthen your feet and ankles. You may find that these exercises can help decrease any reliance on arch supports:

• Towel Crawl – Place a towel on the ground, and with your foot firmly planted, try to drag the towel towards you inch by inch, using your toes. This repetitive scrunching motion can strengthen the muscles in and around the arch of your foot.

• Calf Raise – Standing on a stair with your toes firmly on the stair while your heels are out over the next stair, slowly raise and lower yourself. This will strengthen your calf as well as help stabilize your foot.

• Bridge – This common glute exercise can have an excellent effect on the interconnectedness of the muscle groups down your legs, and can help you balance your gait appropriately.

Talk to a Physical Therapist or Running Coach

In addition to the exercises listed above, there are several other types of strengthening exercises that you can do to improve this area. Try working with a physical therapist or a running coach to explore what works for you.