Can I run with flat feet? What are the dangers of running with flat feet? How to correct it

Flat feet is a shape of the sole of the foot. Generally, flat feet are congenital. The main manifestation is that the sole of the foot is closer to the ground and there is no obvious arch curvature. This situation actually has a disadvantage, that is, it is not suitable for strenuous exercise, otherwise it is easy to fall and get injured. So, can people with flat feet run? How can flat feet be corrected?

1. Two types of flat feet

There are two types of flat feet: functional and structural. Functional flat feet have a normal arch when not weight-bearing, but the arch disappears when weight-bearing. Structural flat feet have no arch at all, whether weight-bearing or not. Flat feet do present some risk because they lack a normal arch to provide shock absorption. However, this disadvantage can be overcome if runners with flat feet wear a pair of shoes with good shock absorption.

2. Depends on the actual situation

There are different opinions on whether flat feet can be used for running. One opinion is that flat feet are not suitable for running, while the other is that flat feet are born to be good runners.

In fact, whether flat feet are suitable for running should be judged based on the specific situation, rather than a one-size-fits-all approach. Different types of flat feet patients will have different requirements for running.

3. How to run without feeling tired

In fact, there have been athletes who suffer from flat feet, but they can still be active in major sports arenas. This requires professional sports coaches and doctors to choose shoes suitable for flat feet patients according to the patient's own conditions and adopt the correct running posture so that they can run without effort.

4. Pay attention to flat feet when running

Keep the exercise intensity within the tolerance range, and gradually increase the amount of exercise to improve physical fitness. Therefore, flat-foot runners should keep the intensity within the tolerance range and insist on gradual exercise. This can not only effectively avoid the injuries caused by running, but also exercise the patient's muscles and ligaments, which will bring certain help to the treatment of flat feet.

5. Principles of flat foot correction

(1) Appropriate exercise can reduce flat feet

Exercise is very important for the healthy development of children's feet. In recent years, the problem of children's flat feet has increased by about 20% compared with the 1980s, which is quite obvious. One of the main reasons is that children lack exercise. Children should do more exercises, such as toe exercises, toe grabbing glass balls, and jumping exercises such as skipping rope and playing basketball, to improve the strength of foot muscles and ligaments and promote the development of arches. In addition, parents should also pay more attention to children's usual postures, especially children with "inward-turned" feet or X-shaped legs, and children who like to kneel and sit in a W-shape. Parents should help them develop correct postures, thereby effectively reducing the sequelae caused by children's functional foot problems.

Each stage of children's foot growth should have different care methods. Mr. Wu Kunying, teaching consultant and adjunct professor of the prosthetics and orthotics course of Sun Yat-sen University Zhongshan Medical College, suggested that parents should choose suitable healthy shoes for their children, which is particularly important for the healthy growth of their feet. Children wearing suitable shoes and insoles can reduce the chance of foot sequelae and ligament injuries. He added that healthy shoes should have the following elements:

1) There are different degrees of arch support to relieve arch fatigue and prevent flat foot sequelae;

2) There is a hard heel cup to stabilize the heel bone and control the extent of rearfoot eversion;

3) There are different sizes for the forefoot to prevent the forefoot from being too loose or too tight, increasing foot comfort;

4) The shaped midsole design helps stabilize the foot shape and enhance the support of the insole.

(3) Choose shoes and socks with good warmth retention according to different situations

For example, cotton shoes and terry socks are warm and comfortable, and are very suitable for children. However, sneakers, rubber shoes, and leather shoes have poor thermal insulation performance, dissipate heat quickly, and are easy to freeze the feet, so they are not suitable for children. The size of shoes and socks should be slightly larger, and there should be a little gap between the feet and the shoes to facilitate air insulation and increase warmth.

Wash and dry your shoes and socks frequently

Children are active and their feet are prone to sweating. It is best to put insoles in the shoes to absorb moisture and sweat and reduce heat dissipation. Change and expose the shoes frequently to ensure that they are dry and warm. If the shoes and socks get wet in rainy and snowy days, they should be replaced in time.

Soak your child's feet in hot water every night

Wash your child's feet with warm water every night before going to bed, and cover his feet after lying down. This can prevent the child's feet from getting cold, prevent colds, help the child fall asleep faster, and improve sleep quality.