The arches of your feet are crucial for supporting your weight while you’re running. Some people have shallow arches—often called flat feet—that can lead to discomfort after an extended run. You don’t have to give up the activity, however. Making a few changes can help you avoid sports injuries and continue to stay in shape.

How to Run With Flat Feet

1. Stick to Level Surfaces

People with flat arches naturally turn their feet outward when they run. This will cause the legs to twist inward when you’re running up or downhill and will create significant stress on the knee and ankle joints, which often results in sports injuries. Try to stick to level running surfaces whenever possible.

2. Purchase Custom Shoe Inserts

If you’re a dedicated runner, your first move should be having a foot doctor fit you for custom shoe inserts, called orthotics. They are shaped to your foot and will provide optimal support in any running shoe. It’s important to purchase directly from a foot doctor since custom products will fit much better than over-the-counter insoles.

3. Strengthen Your Arches

You’ll want to add foot exercises to your workout regimen. Strengthening your arches will help better support your weight, and you can do these exercises virtually anywhere. Stand with your feet aligned with your hips. Roll forward, lifting your arches as high as you can. Return to a flat stand and repeat.

You can also curl your toes under and out and roll your arches over a tennis ball—an exercise that will also strengthen your ankles. If you’ve experienced previous sports injuries, ask your podiatrist about preferred exercises.

4. Run Barefoot

Running barefoot is a great way to build arch strength and avoid injury. Not wearing shoes allows your foot to fall in its natural form, making it much easier for even flat feet to support the body. Just make sure you’re running on a clean, flat surface, such as an indoor track.

Whether you’re dealing with sports injuries or want to explore custom shoe inserts, Dr. Warren Trampe and the team at Deer Creek Foot Care will help. This O’Fallon, MO, practice treats a variety of foot disorders, including hammertoe, bunions, and ankle fractures. They’ll create a custom treatment plan and ensure you have the physical therapy to recover fully. Call (636) 240-1127 to schedule an exam and visit their website to explore their full scope of work. You can also subscribe to their Facebook page to receive more foot care tips.