Sunday, 14 Jul 2024

The Advantages of Flat Feet in Sports Performance

Flat feet or low ankle bones have often been associated with negative impacts on sports performance. However, in this post, we will delve into the advantages of having flat feet, explore famous athletes who possess this characteristic, and discuss how flat feet can actually make you faster.

Usain Bolt, the fastest man ever, possesses flat feet
Usain Bolt, the fastest man ever, possesses flat feet

To start, it’s interesting to note that Usain Bolt, the greatest sprinter of all time, has flat feet. Many professional basketball players and countless athletes/sprinters with flat feet excel in their respective sports. It is estimated that about 20-25% of the population has flat feet.

The Benefits of Flat Feet

One of the unique advantages of having flat feet as an athlete is the ability to absorb shock better compared to those with high arches. When landing, the foot’s arch, with more range of motion, provides better control and shock absorption.

Contrary to popular belief, there is no evidence to support the notion that flat feet negatively impact speed or the ability to run fast. However, individuals with flat feet need to strengthen their feet to achieve success in sports and running. It is important to be aware of the potential risks associated with this foot type.

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Less Injury-Prone

Surprisingly, having a flat arch makes you less prone to injury compared to individuals with high arches. This is because a flat foot offers more flexibility and better shock absorption, reducing the risk of injuries.

It is crucial to understand that your natural foot structure is not the determining factor. Rather, how you train and strengthen your feet plays a significant role in maximizing your genetic potential.

Better Landing Mechanics

Athletes with flat feet are adept at controlling their landing phase while sprinting, which is crucial for maximizing foot contact time. When the foot first hits the ground, it is in a neutral or slightly pronated position, extending upon contact. This quick transition from pronation to extension is advantageous for individuals with flat feet, as it allows for faster foot contact time and turnover.

Flat feet landing mechanics
Flat feet landing mechanics

Strong feet are essential for controlling landings, regardless of your foot arch. People with flat feet may struggle with maintaining good arch support during landing, leading to longer foot contact or potential injuries. Developing stability and balance from the foot and ankle up to the hips is crucial for optimal performance.

Choosing the Right Running Shoe

When it comes to running shoes, it’s essential to consider your foot arch. Shoes designed for flat feet provide extra cushioned midsoles and stability features like arch supports or dual-density midsoles. On the other hand, shoes for high-arched feet are usually lighter and offer less cushioning.

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Selecting the appropriate running shoe depends on your individual needs. Assessing your heel strike and foot pressure distribution can help determine whether orthotics or toe support is necessary.

Important Points to Consider

  • Landing mechanics are more important than the type of arch you have.
  • Flat feet increase flexibility in the arch, benefiting sprinting more than long-distance running.
  • Flat feet can be more injury-prone, particularly for conditions like plantar fasciitis and shin splints.
  • Instead of correcting your foot structure, focus on utilizing your body weight to run faster and generate more power.
  • Strengthening your arch through balance exercises and foot training is essential.

Video to help strengthen the muscles of the foot and ankle
Video to help strengthen the muscles of the foot and ankle


If I have flat feet, do I need arch supports?

No, you do not need orthotics with flat feet. However, consider getting shoes with ample cushioning, especially for running. Adequate space for the toes to absorb body weight is crucial. Avoid shoes like Vans, which lack cushioning and restrict toe motion, providing minimal support to the feet’s arches.

Is it okay to run with flat feet?

Yes, many runners have flat feet. Ensure you wear running shoes with proper arch support. If you’re a beginner, allow for sufficient rest to prevent overuse injuries like plantar fasciitis or knee pain. Building lower leg strength is essential to reduce long-term risks.

Are there different types of flat feet?

There are two main types of flat feet: flexible and rigid. Flexible flat feet have a flatter arch, with most of the foot touching the ground when standing. Rigid flat feet have a more pronounced arch but may cause discomfort while running due to insufficient sole cushioning. This is a common cause of plantar fasciitis and shin splints.

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Are flat feet good for running?

Flat feet are not inherently good or bad for running. The additional flexibility in the arch is favorable for sprinting but could make runners more susceptible to injury due to repetitive force on the legs. Nevertheless, individuals with flat feet are often light on their toes and maintain a good athletic position, which is advantageous in sports.

How are flat feet diagnosed?

Flat feet can be diagnosed through a physical examination of the feet. Observing the patient’s standing position and gait pattern may be necessary, particularly when the condition is caused by an irritated posterior tibial tendon. Flexibility tests, X-rays, or ultrasounds may also help determine the cause of pain or discomfort in the arches.


It’s important to recognize that success or failure in sports does not solely depend on the anatomy of your feet. How you utilize your feet, toes, and ankles is what truly makes a difference. Developing great flexibility in the big toe, maintaining proper bending and stabilization in the ankles, and utilizing body weight effectively contribute to running faster and generating more power.

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