running with flat feet

Quoted message said:

I've got flat feet and left the running world for swimming some time back. Now I'm thinking
about getting back into running again but am concerned that the old arch and knee pain will come
back too.

I've tried arch supports plus proper shoes etc before but the pain never seemed to go away and I
hated the stiffness of arch supports.

I just came back from a short 15 min run and now my feet hurt. Sigh.

Does anyone have any advice on how to prevent these types of injuries or whether I should go back
to running at all?

Cannot say for certain.

Things to consider:

Even 15 minutes may be too much. Walking mixed with very little running at first might work out.
Think of it as a project for the future, continuing to get the most exercise from swimming, or
other. Dribbling a ball with your feet around a grass field may help develop the lower leg on a soft
surface. Stopping, starting, turning and frequent involvement of the foot support muscles might
help. Maybe, alternate running and walking between successive kicks, keeping it very easy, just once
a week to start.

A local PT may have some foot strengtheners to try.

It can take quite a while to adapt to arch supports, even without flat feet. So reconsider them
again and begin by walking with them short distances. Once you can walk without their "intrusion",
you can add them to short easy running sessions. Of course, a Podiatrist might be able to help in
this department if you have cash to burn.

Can you walk on your toes? Do a toe lift? If so, you might simply develop this strength. Walk uphill
with flexible shoes, and use the forefoot somewhat more. A Wobble board might do wonders, if you
were to practice balance by recruiting foot and ankle supporters and other muscles.

In article said:

Can you walk on your toes? Do a toe lift? If so, you might simply develop this strength. Walk
uphill with flexible shoes, and use the forefoot somewhat more. A Wobble board might do wonders,
if you were to practice balance by recruiting foot and ankle supporters and other muscles.

The muscles you are strengthening or attempting to bring into balance are stirrup muscles. That is
the peroneus on the outside of the lower leg, and the posterior tibialis, the muscles behind the
shin bone.

These two mucles are postural muscles and as such postural muscles are slow twitch.

Forget about the toes. What you want to do is raise onto the ball of the big foot, in such a way
that you are balances and your toes can wiggle. So it means only going up about an inch onto the
balls of the big toe. You'll see that when you go up you'll probably go more to the outside of the
foot and the weight ends up on the 4th and 5 th metatarsals.

Uttihita's idea of the wobble board is right on. If you go to www.power-systems.com, you see that
balance and working the body's core are the focus of most personal trainers.

Check out abe.comabe.comOpen ↗ and look up Bess Mensendieck, MD. Her book from the 50's is a great
book for exercises of the lower legs. Her exercises make sense as does her thoughts on sitting and
standing postures.

In health and on the run, Ozzie Gontang Maintainer - rec.running FAQ Director, San Diego Marathon
Clinic, est. 1975

Mindful Running: mindfulness.commr.aspOpen ↗ faqs.orgrunning faqOpen ↗

Refrain from jogging at all. Jogging is meant to be a substitute for a social life. Nothing more.

check out asics kojo foundation plodzila

Boo said:

I've got flat feet and left the running world for swimming some time back. Now I'm thinking
about getting back into running again but am concerned that the old arch and knee pain will come
back too.

I've tried arch supports plus proper shoes etc before but the pain never seemed to go away and I
hated the stiffness of arch supports.

I just came back from a short 15 min run and now my feet hurt. Sigh.

Does anyone have any advice on how to prevent these types of injuries or whether I should go back
to running at all?