Running and high arches can be a recipe for health issues. But with the right approach and the right equipment, you will walk painlessly on the paths and sidewalk this year.
If you like to run and have high arches, you may have warned other runners about an increased risk of health issues. In fact, you may have had a few running health-issue and wondered if your high arches were to blame. You might even have some questions about the choice of shoes and whether some kicks are better for people with high arches than others. (The short Answer: Yes.)
Understanding the effects of high arches on your running and foot health is a topic that researchers have looked at many times over the years, and science has evolved accordingly. If you’re curious about the results, here’s what you need to know about running, High Arches, health-issue, and the best running shoes for your needs.
ARE THESE HIGH ARCHES?
The first thing to note is that high arcs are not an anomaly. Just as each person’s footprint is unique, The Arches are also unique — some are higher and some are lower. The most important thing to know is that the height of your arch affects the shape of your foot, which, in turn, helps determine which running shoes are best for you.
Do your bows qualify as “high”? To find out, in many podiatrists and shoe stores, do a simple wet foot test. How it works: dip your bare feet in a shallow pan with water, then pass over a dry surface or a roll of paper. The pattern that your wet footprint leaves indicates whether you have low, medium or high arches. A footprint displayed as fairly full or complete indicates that you have low arches; if the central part of the footprint is half visible, your arches are medium in size. And if your footprint shows your heel and toes, but almost not the middle part of your foot, it means that your arches are high.
Scientifically, this is not the matter, but nevertheless, the wet feet test is a fairly accurate indicator of what kind of bow you were born with.
WHY THE HEIGHT OF THE ARCH IS IMPORTANT
The study of bow height to determine if it plays a role in running health-issue dates back several decades when military doctors were interested in whether or not high bows contributed to health-issue rates among recruits. A small naval study found an increase in health-issue rates among recruits with high and low bows. Another Canadian study found a correlation between the height of the arch of the foot and the forces sent through the ankles and legs of runners.
However, other research suggests that flat feet (low arches) correlate with a runner’s tendency to Pronation (rolling the ankle inward), suggesting that this category of runners may need more movement control in shoes. On the other hand, high arches can be correlated with Supination or the tendency of the ankle to roll outward when running. These studies are just a few that biomechanics researchers are studying to determine the right type of running shoe for different Arch heights.
RAISED ARCHES TO MORE health-issue?
Interestingly, studies show that runners with high and low arches are about as likely to suffer health-issue. However, they differ in the nature of the health issue. Low-arc runners are prone to more health-issue to soft tissues – tendons, ligaments, and muscles. On the other hand, runners with a high arc suffer more bone-related health-issue. These can manifest themselves as stress fractures of the feet or shins. The reason for this, according to the study, is that high arches tend to be more rigid and send the impact of each step through the foot and leg upwards. Lower, more flexible arches tend to distribute the pounding of the stroke better.
Whether you have high, low or medium bows, foot-oriented stretching and strength training can help you develop the right support for any type of bow. Exercises to improve cadence are also a good idea because lighter and faster kicks have less impact on the body than longer, slower, and heavier steps.
THE BEST RUNNING SHOE FOR HIGH ARCHES
If you have high arches and are looking for a running shoe that will make your feet and legs happy — and keep you on the road — you should look for a style that offers arch support and enough cushioning to reduce the impact of all the pavement hits. Try it: Floatride Energy Symmetros with a lightweight midsole that adapts to the arch of the foot while providing structure and support. In addition, the 3D-shaped heel counter locks your feet in place, allowing for a more even distribution of impact with each step. With Floatride Energy Foam You will receive light and responsive Ride. This shoe is a good choice for your medium and long-distance runs.