Flat Feet (Low Arches) Explained

In brief: Flat feet, or low arches, describe a foot where the arch is low and much of the sole contacts the ground. This foot type is flexible and tends to roll inward more, so supportive or stability shoes often suit runners who overpronate as a result.

What are flat feet?

Flat feet, also called low arches or fallen arches, describe a foot whose arch sits low so that most of the sole touches the ground. A wet footprint from a flat foot shows a full, filled-in shape with little or no gap in the middle.

Why it matters

A flat foot is usually more flexible and tends to roll inward more on landing, a pattern called overpronation. This is very common and often causes no problems, but for some runners it is linked with recurring strain.

How it affects running

Because the foot rolls in more, some flat-footed runners feel steadier in shoes that add support on the inner side. Others run happily in neutral shoes; comfort and any history of niggles are the best guides.

What to look for

If you have flat feet and recurring inner-leg or knee discomfort, stability shoes or supportive insoles are sometimes suggested, though the evidence is weak — a 2022 Cochrane review found that prescribing shoes by foot posture probably makes little or no difference to injury rates. If you have ongoing pain, a specialist assessment goes further than a shop screen. If you run comfortably, you may not need to change anything.

Flat feet and your running kit at OD's

Supportive and stability shoes can suit flat feet that overpronate. The team in St Helens can show you which models add inner-side support, and we offer next-day delivery and free click and collect.