I have flat feet. Can I run?

With flat feet, the cushioning ability of the foot decreases. Therefore, some types of physical activity are contraindicated, while others, on the contrary, are considered useful. We understand this issue with an orthopedic traumatologist, Ph.D. Yuri Glazkov.

I have flat feet. Can I run?

Yuri Glazkov

- You can run with flat feet. Moreover, running with flat feet is necessary. This type of exercise is considered beneficial for the foot.

True, only if you control the amount of load.

Running, swimming and skiing are considered useful types of loads for a person with flat feet. Harmful types - dancing, ice skating, weightlifting, figure skating.

I have flat feet. Can I run?

Photo: shutterstock. com

Running with flat feet can negatively affect health if a person experiences excessive physical exertion. In this case, almost any sport can do much harm. A flat foot is poorly adapted to prolonged physical exertion, its cushioning ability is impaired.

As a result, a person who runs frequently and for a long time has sore legs.

He can stretch ligaments and deform the foot. But even this is not the main problem. With heavy loads during running, the risk of developing many diseases increases. Among them:

  • coxarthrosis - wear of the cartilage of the hip joint. With this disease, severe pain occurs, joint mobility is impaired, one leg becomes shorter than the other.

    Often, for the treatment of coxarthrosis in the advanced stage, it is necessary to perform endoprosthetics - instead of a "native" joint, put an artificial joint;

  • scoliosis is a lateral curvature of the spine. The risk of this disease is especially high in childhood, until the skeleton is completely ossified;
  • degenerative changes in the spine. This leads to the formation of intervertebral hernias. Such changes occur due to increased shock load on the spine, since the foot cannot fully perform the cushioning function when running;
  • varicose veins of the lower extremities. This is the result of increased leg fatigue.

    They swell, the outflow of venous blood is disturbed. The vessels expand, valve failure develops.

I have flat feet. Can I run?

Photo: shutterstock.


There is no universal rule for everyone who can run with flat feet. It would be great to give a recommendation like "run no longer than an hour a day at a speed of 10 kilometers per hour." But different people have different foot shapes, body weight, level of physical fitness, muscle training, degree of flat feet.

Whether running or doing harm will benefit, depends not only on a person’s health status, but also on his running technique, such as road surface, shoes. Do not rely on conditional standards - rely on your own feelings.

If you feel uncomfortable, tired legs, pain in the spine or joints, stop training.

Over time, you will easily learn to determine the optimal amount of physical activity. You need to run so that the next day your legs and back do not hurt.

I have flat feet. Can I run?

Photo: shutterstock. com

Flat feet need to be treated. To do this, use:

  • physical therapy;
  • elastic stretch;
  • orthopedic shoes;
  • special cuffs;
  • orthopedic insoles;
  • plaster casts;
  • physiotherapy;
  • drug treatment (in case of severe pain).

All these measures not only reduce pain, but also form the correct shape of the foot. Running is one of the tools you can use.

If the loads are moderate, a person will benefit only from running.



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