Last updated on January 3rd, 2022
If you have flat feet when you walk or run, your foot doesn’t arch much when you move. Instead, it tends to roll inward so that your weight is distributed over the inside of the foot. This can cause many problems with walking and running. This article will give a step-by-step guide for how to lace running shoes for flat feet to provide comfort and support for runners who experience problems with flat feet.
A Detailed Stepwise Guide on How to Lace Running Shoes for Flat Feet
The best way to lace running shoes is as per foot anatomy (body mechanics) and not how it looks on the shoe. Running with flat feet needs a little craft in lacing because your foot anatomy changes with every step you take, meaning that your foot is constantly changing positions and therefore requires lacing, which gets tighter and looser at different points of time.
The correct lacing technique ensures proper body biomechanics and decreases muscle fatigue/pain during long runs or races. So let’s get started:
Lace the shoe so that half of each eyelet remains open. This helps us keep our ankle bones relaxed, making them less prone to injuries such as plantar fasciitis.
Now place the shoes as per your flat foot anatomy, i.e., move the laces to the other half eyelets so that you have a coil in front and a bump behind. This will ensure the perfect fitting of the shoe on your feet and ensures that the shoe remains stable throughout its usage period, leading to decrease injuries during running/ walking/ races.
Now lace the shoe from outside to inside to have loops on both left and right sides of your feet. This ensures good blood flow in your feet, making them aerobic, which means not only do they get enough supply of oxygen but also get rid of lactic acid efficiently.
People who have a problem with shoes being too loose at the forefoot can carefully loosen up the center part of their lacing, just by taking out one loop around the middle eyelet. This will tighten up all other parts of the shoe except its forefoot area, and if this results in cramping, you should avoid doing this or stick to lace-free running/walking shoes.
Finally, lace the shoe till the last eyelet in your shoe. This ensures that you do not slip during running/ walking and enjoy a comfortable fit throughout its usage period.
Final Note:- If these simple changes in lacing can keep you injury-free, then it is worth giving them a shot because trying out different techniques of lacing your shoes or using lace-free running/walking shoes are only options if you suffer from chronic injuries due to flat feet.
So what are you waiting for? Do give these simple changes a shot so that both your workout sessions get more enjoyable while making yourself injury-free at the same time.
A Detailed Discussion on Flat Feet Running Shoes
Heel-to-toe drop, also known as ‘drop height,’ is the space between the heel and toes on a running shoe. It acts as a cushion for runners with flat feet and helps to relieve any stress that your ankle and arches may experience when you run. Some shoes come in different heel-to-toe drops, while some use one around 10mm.
It’s essential to get it right so that your shoes don’t cause pain while running. As much as this article might be helpful to those who have normal arches, it’s necessary to understand what sort of foot arch you have before lacing up your pair of footwear. Here are steps on how to take note of the different characteristics of your feet.
1 How to tell if you have flat feet?
Stand with one foot firmly on a piece of paper or cardboard surface. Make sure that your weight is equally distributed between both legs, and note the area where the footprint shows. If your entire footprint is visible, it means you don’t have any arches at all (this is called ‘a flat foot’). But if only half of your turn touches the floor, then there must be some arch in your left/right foot.
2 How to choose shoes suitable for flat feet?
This article will cover different characteristics to look out for when buying running shoes because I’ve yet to come across any brands that specifically design their footwear for runners with normal or high arches. Instead, they are primarily intended for people with flat feet, so you’ll have to bear in mind the following things when picking out your new pair.
3 Before the actual buying begins
a) Pick a shoe with a wide toe-box. It allows your toes to splay out so that you can have more balance and stability when running. This, in turn, relieves any pain you have on your feet while going on long runs. Another benefit of this is that it prevents your toes from getting crushed inside the shoes for those with hammertoes.
Some brands also offer specific models of their running footwear for people who have flat feet or wide forefeet, but some choose to include them as one of the critical features of the entire line of shoes they sell.
b) Shoes with removable insoles are comfortable because you can easily remove and replace them if it’s uncomfortable (you can also buy insoles that fit your foot type and size). You can then wash it regularly to prevent any foul odor from building up.
c) Do not forget the laces! The shoes must be laced tightly so that there’s no movement while running. This protects your feet and ankles by preventing the shoe from slipping off. It also prevents you from getting hit in the face by flying kicks or tripping over loose knots while running on uneven surfaces.
Furthermore, this guarantees a good fit so that your feet will feel relaxed and comfortable during long-distance runs. Another reason why shoes with removable insoles are ideal is that you can remove/replace them if they get worn out after some time (I think I’m going to do an article about this later on, so stay tuned).
d) Some people like to buy shoes that offer superior cushioning because they claim that their feet don’t hurt when running (heel striking) in these. Since they provide extra comfort for your feet, you can run longer distances without worrying about impact-related running injuries.
Note:- Running was once meant for barefoot or in sandals, but after some time (primarily due to advertising and aggressive marketing), shoe companies had sprouted all over the place, creating modern-day running shoes! We’ve also started using technology like ‘clutch power,’ ‘energy return,’ etc., to describe how shoes supposedly benefit runners.
Those are simple marketing phrases though, one of them is ‘torsion stability system,’ which means nothing at all! If you’ve got a lot of money to spare, then you don’t have to worry about running-related injuries because some over-the-counter treatments and products can help protect your feet from these or minimize the damage.
How to Clean Running Shoes?
To effectively clean your shoes, do the following:
- Soak them in water and dish soap until you can rub the dirt off with your hands.
- Use an old toothbrush to scrub the insides of the shoe where it’s filthy.
- Spray them down thoroughly with a hose or other powerful stream of water (not just a few little squirts); this will remove any soap residue.
- Let them air dry, so they don’t smell like feet; use newspaper if you want to expedite the process
- When they’re scorched, put some baking soda inside before storing them away for next time.
Frequently Asked Questions
Is It Ok to Run With Flat Feet?
Yes, it is completely fine to run with flat feet. You may be worried about your foot hurting when running or playing sports, but this won’t happen in reality. Your body adapts to the changes in the terrain and eventually becomes used to having flat feet. Flat feet can also help your joints stay healthy by reducing the impact on bones and joints.
What Type of Shoes Are Best for Flat Feet?
If you have flat feet, it is important to ensure that your shoes are well-fitting and designed for the foot type. Shoes should be made with flexible soles and soft upper material. If you are looking for shoes specifically for flat feet, these features will help provide comfort. A popular shoe brand that is considered best for flat feet is Dr. Scholl’s.
Does Flat Feet Make You Run Slower?
No, flat feet do not make you run slower. Flat feet can cause some issues with your running stride, such as:
- Increased pressure on the outside of the foot which may lead to plantar fasciitis and heel pain.
- Pain in the arch or overuse injuries like stress fractures or shin splints.
- Decreased efficiency and performance due to less efficient foot strike pattern
You Can Check It Out to Lace Running Shoes for Numb Toes
I hope you have obtained a clear connection on how to lace running shoes for flat feet. Thank you and have a nice day!