Best Running Shoes for Flat Feet
This page contains affiliate links. As an Amazon Associate I earn from qualifying purchases.
Flat feet can be challenging, but if managed properly, it should not get you off the track. Flat foot is a condition in which there are no or low arches under a person’s feet.
The flat feet or low arches are not a problem on their own. In fact, the real issue is the overpronation that results from it. There are various ways to deal with flat feet and absence of arches.
Some of them are wearing compression sleeves, doing exercises and shedding weight.
The best way to manage it is by using arch support insoles or shoes. This article deals with buying shoes with arch support and will help you make a good choice. In the end, we will first list some factors that you must consider when choosing the best shoes to manage overpronation.
Quick Navigation
At a Glance: Our Top Picks for Best Running Shoes for Flat Feet
IMAGE | PRODUCT | DETAILS | ||
---|---|---|---|---|
BEST OVERALL | BEST OVERALL |
| View on Amazon → | |
BEST AFFORDABLE | BEST AFFORDABLE |
| View on Amazon → | |
BEST FOR FLAT FEET AND OVERPRONATION | BEST FOR FLAT FEET AND OVERPRONATION |
| View on Amazon → | |
BEST FOR WOMEN WITH FLAT FEET | BEST FOR WOMEN WITH FLAT FEET |
| View on Amazon → | |
BEST FOR MEN WITH FLAT FEET | BEST FOR MEN WITH FLAT FEET |
| View on Amazon → |
Best Rated Running Shoes for Flat Feet Reviewed
There are many running shoes that claim to have all the features to fulfill the needs of runners with flat feet.
Although, few deliver what they promise. The running shoes we suggest in this section are some very good options to choose from.
- Very springy and comfortable
- Feels light
- A great shoe at a reasonable price
- Stable and great for long distance runs
- Inconsistent size
- Poor quality control
- Very springy and comfortable
- Feels light
- A great shoe at a reasonable price
- Stable and great for long distance runs
- Inconsistent size
- Poor quality control
- Stylish
- Great arch support
- Great comfort and stability
- Good motion control
- Lower quality than the previous versions
- Runs too narrow, you might need to order one size up
- Stylish
- Great arch support
- Great comfort and stability
- Good motion control
- Lower quality than the previous versions
- Runs too narrow, you might need to order one size up
- Gives an arch lock that is great for runners who overpronate
- Combines both cushioning and support
- Comfortable
- Quick delivery
- Light in weight and breathable
- Takes time before it breaks in
- Seems inferior than the previous versions
- Gives an arch lock that is great for runners who overpronate
- Combines both cushioning and support
- Comfortable
- Quick delivery
- Light in weight and breathable
- Takes time before it breaks in
- Seems inferior than the previous versions
- Gives great arch support
- Super comfortable
- Great shoe for long distance runs
- Affordable
- It runs too small and narrow
- Poor quality control
- Gives great arch support
- Super comfortable
- Great shoe for long distance runs
- Affordable
- It runs too small and narrow
- Poor quality control
- Gives great arch support
- Super comfortable
- Makes running or walking painless for runners who overpronate
- It supports orthotics
- Sturdy but light in weight
- Runs narrow, you may have to order a half to one size up
- Way too costly
- Gives great arch support
- Super comfortable
- Makes running or walking painless for runners who overpronate
- It supports orthotics
- Sturdy but light in weight
- Runs narrow, you may have to order a half to one size up
- Way too costly
- Helps prevents heel pain
- Great overall foot support
- Excellent stability
- Great comfort and cushioning
- Light in weight and breathable
- Seems too pricey
- Seems shorter and narrower than the previous versions
- Helps prevents heel pain
- Great overall foot support
- Excellent stability
- Great comfort and cushioning
- Light in weight and breathable
- Seems too pricey
- Seems shorter and narrower than the previous versions
- Very affordable and with great quality
- Awesome fashion and style
- Gives stability and great arch support
- Very light in weight cushioning
- Fit is a bit too tight in the width
- Narrow toe box
- Very affordable and with great quality
- Awesome fashion and style
- Gives stability and great arch support
- Very light in weight cushioning
- Fit is a bit too tight in the width
- Narrow toe box
- Gives good arch support
- Very cute and comfy
- Helps relieve foot pain
- Helps with pronating gait
- Stylish and light-weight
- A few shoes have inconsistent size
- Runs too small
- Gives good arch support
- Very cute and comfy
- Helps relieve foot pain
- Helps with pronating gait
- Stylish and light-weight
- A few shoes have inconsistent size
- Runs too small
- Gives great cushioning and comfort
- More ankle flexibility
- Orthotics fit better in this shoe
- Great shoe to correct pronating gait
- A lot of support and stability
- A few shoes have quality control issues
- Seems to have narrow toe box
- Gives great cushioning and comfort
- More ankle flexibility
- Orthotics fit better in this shoe
- Great shoe to correct pronating gait
- A lot of support and stability
- A few shoes have quality control issues
- Seems to have narrow toe box
- Gives a great deal of stability
- Great for overpronation
- A better heel support
- Great cushioning and support
- Needs no break-in period
- Some shoes run too tight
- A few people say poor delivery service
- Gives a great deal of stability
- Great for overpronation
- A better heel support
- Great cushioning and support
- Needs no break-in period
- Some shoes run too tight
- A few people say poor delivery service
Key Considerations When Buying the Best Running Shoes for Flat Feet
There are certain factors that make a running shoe great for runners with flat feet. In the end, you must give these things proper thought before the buying choice is made.
- Motion Control - Running shoes with good motion control give a great level of stability. They often come with an added upper design that locks the foot and gives extra support. Also, hard materials often give shoes more stability and great support for the arch to keep it in the proper position. Shoes with extra support are often the best for flat feet. They can keep your feet in place while making a stride. Always check the shock absorbing capacity of the shoe.
- Stability and Support - Great support, stability and motion control are basic features that make a running shoe ideal for runners with flat feet. Stability shoes often have a sturdy base to reinforce the arch part of each midsole. The arch is linked to the high impact when a runner overpronates. As a matter of fact, stability is a feature that a running shoe for those with flat feet must have. Hence, when you are out to get a shoe to help you with overpronation, don’t forget to look out for stability as well as support.
- Grip - You should be able to take part in any sport without the fear of your shoe slipping off. Hence, a shoe must have a proper amount of traction. The amount of grip needed by your shoe is based on the climate and the type of terrain. For instance, if you want to run on roads or pave areas, you must make sure your running shoes have a good grip.
- Breathability - This is also a very key factor that you must take note of. No runner wants to go on a long run wearing a shoe that is all cramped up with no or little air flow. Also, you don’t want to run in a shoe laden with moisture. It will always be too uncomfortable to bear. Also, a running shoe without proper ventilation and design for dealing with moisture can cause problems for the feet. The feet being moist with sweat can lead to bacterial infections. The chance of this can be greatly reduced by making the shoe breathable. It is hence vital for runners to keep their feet dry by wearing breathable shoes that allow air flow.
- Flexibility - Flexibility is yet another key feature in a running shoe. For a runner with flat feet, it is always advised to go for shoes with extra support. But it is just as much needed for the shoe to be flexible enough to give proper comfort. Flexibility in a shoe will let your feet move in as natural a way as possible.
- Enough Sole - It is also vital to take note of the fact that fallen arches need proper protection and shock absorption. They need these to cushion from the impact that they feel as you run. Your choice should be a shoe that gives proper cushioning without being too heavy. Wearing a bulky shoe will hamper your running. Due to this, there are tons of light in weight options in the market these days.
- Durability - There are many things that play a part in making a running shoe durable. As a rule, a pair that is made from quality materials will last for a long time. It is awful to watch your new shoes wear down just after running a few miles. Some features can go a long way in making a shoe more durable. These include mesh upper design, high abrasion rubber compound and supportive overlays.
Types of Flat Feet
There are three major types of flat fleet, and these are:
- Flexible Flat Feet – This is the most common type of flat feet. The arch in the foot is only visible when the foot is lifted. The sole of the foot rests flat on the ground when placed on it.
- Short Achilles Tendon – It is your Achilles tendon that links your heel bone to the calf muscle. So, if this part of your foot is too short, you may feel pain while running or walking.
- Posterior Tibia Tendon Dysfunction – This is the type of flat foot that often affects adults. In this, the tendon that links the calf muscle from the inside of the ankle generally gets swollen, injured or torn.
Causes of Flat Feet
Flat feet or fallen arches can occur owing to a few factors. Some of them are:
- Overstretched or torn tendons
- Nerve problems
- Dislocated or broken bones
- Some health problems like rheumatoid arthritis
- Abnormality from birth
- Damage to or inflammation of, the posterior tibial tendon. This links the lower leg to the ankle from the middle of the arch
Other factors can be:
- Diabetes
- Pregnancy
- Aging
- Obesity
Simple Test to Know if You Have Flat Feet
You can easily detect whether you have fallen arches or flat feet by these three steps:
- Get your feet wet with some liquid (water is best).
- Stand on a flat, dry surface where your footprint can be seen, such as on a pavement.
- Then step aside and take a look at your footprints. If you can see the full imprint of your feet, then you are likely to have flat feet.
Symptoms of Fallen Arches and Flat Feet
There are some runners who may not really know they have flat feet. But if you have any of these symptoms, there are chances that you suffer from it:
- Leg and back pain
- Moving your feet or standing on your toes gets hard
- Your feet get tired easily
- Pain or ache around the arches or heels
- The sole of the foot gets swollen
Solutions to Flat Feet
Having flat feet does not mean that you must refrain from taking part in things that you enjoy.
There are some things that can be done to deal with fallen arches and flat feet. Let’s consider some of them.
- Arch Support Insoles - It may be that your flat feet were caused by bone deformity, obesity or tight tendons. The best thing that can give relief to your back, foot and leg pain is a pair of shoes with arch support insoles. So, you can either go for just the insoles or for the whole shoe. But what is key is that you choose ones with a flexible sole, proper space for your feet and maximum arch support. The tension in your Achilles’ tendons and posterior tibia lessens when your arches are properly supported.
- Compression Foot Sleeves - A great pair of compression foot sleeves will give you the needed extra support and relief. They function like arch support insoles and relieve the painful symptoms of flat feet by putting pressure around your heel and underside. They are very affordable and effective. Also, they can be worn hidden under your socks.
- Exercise - There are certain exercises that are meant for runners who overpronate and have flat feet. Foot exercises are one of the best ways to deal with flat feet. You can also spend some time walking barefoot. Try jogging in the park or walking your dog barefoot. You can also try tiptoeing and toe running. These exercises will help your feet re-grow the damaged areas. There are also other exercises that can help improve your feet. These include:
-
- Side Walking - Walking sideways will help you involve other parts of the feet that have been ignored while walking straight ahead. It is a helpful exercise to remedy flat feet.
-
- Toe Spreads - This means spreading out the toes as wide as you can. You can hold this posture for about thirty seconds. Repeat this over and over, and your arches can improve a lot.
-
- Walking in the Sand - Since sand shifts your body’s weight and is not smooth and flat, walking on it will train your feet. They will get used to absorbing shock and hence get stronger.
- Losing Weight - Excess weight can put a lot of stress on your arches, so shedding some of it at the gym will do wonders. The more weight you have, the more the force of impact on your feet all the way to your arches. If not taken care of, this can consequently lead to the collapsing of the tendons and ligaments on the sole. Therefore, this in turn, will result in flat feet. Shedding some weight is one of the best ways to get your feet back in shape.
Final Thoughts
To summarize, flat foot is a condition that should not in any way hinder your running career. Getting your hands on the right pair of running shoes is key. Buying shoes with proper arch support, good cushioning, and sturdy outsole can give relief from pains linked to flat feet.
Therefore, we believe that the running shoes we’ve recommended here will help you figure out the one that’s just right for you.