Flat Feet and Cramps...

Princessa1982

Does anyone have any issues with this? MY feet are really flat and they cramp so bad when i run or do anything with any impact on my feet... I know I eventually need Orthotics, but that will take a few months as with my health plan I have to pay upfront. $400 is not a ton of money, but it is enough to have to work out a budget to use.

Anyway, anyone use any insoles or have any tips on how to prevent this, or help with this?

gottabekd

I know what you're going through, my feet are really messed up (I used to have an extra bone in each one which was surgically removed). Until you save up money for orthotics, can you try different exercises? Like using the rowing machine, for instance. Does biking affect your feet? That was one exercise I could always do without pain.

GooBeGone

did u get ur shoes from a runnin store? they normally assess ur feet 4 the right shoes. if not i'd go there 1st. & if u did u may wanna call them 2 c if they have anythin over the counter 2 help. :flowerforyou:

ilsie99

How often do you run? And how long/far do you run when you do?

I've got very flat arches but I run about 20-30 mi/week with no orthotics or anything like that. If you get orthotics or a shoe with a lot of arch support, they will never get stronger.

velix

I have a severely fallen arch in my foot and always had really bad pain and cramps. Saw a podiatrist - need orthotics as well -as the damage is irreparable (sadly, not all issues can be corrected unfortunately). In the meantime (time and cost .....), I have started wearing a neoprene foot brace (arch and ankle) when working out and the pain has all but gone away. I know it is a short term solution, but it works.

That, and the podiatrist said that a lot of people actually damage their arches when stretching. Pulling on the tendons that support the arch and leading into the ankle. Most common ones - putting the toes against a wall so the foot is arched and leaning into the stretch. Instead, put the foot flat on the ground and take a step back and stretch as you bend the knee (like a lunge). Also, standing on a step and lowering your heels towards the ground. And lastly, when sitting, leaning forward and grabbing on to the toes to stretch the muscles - put your hands around the ankle instead. When I stopped stretching in these ways, the pain lessened.

Anyways - hope that helps!

catcrazy

I've never owned a pair of trainers but I thought some of them have quite built up insteps. I have flat feet too, even standing for any length of time causes pain and cramps if i'm in bare feet or flat shoes so have always worn high heels, it supports my arches perfectly but obviously no good for you.

Try looking on ebay for insole supports, I know they won't be tailor made but they may help you and are usually pretty cheap

kmdowd1

When running/walking, my feet cramp the whole width of my foot about where an arch would be. I wear Saucony Stabil wide width shoes which I was fitted for at a running store. I have never seen a podiatrist or had orthotics. Maybe I should? Typically when I have a new pair of shoes I have to stop after 10min or so while running and loosen up my laces. Once I break the shoes in after a month or so the pain subsides a little. I notice it more when I'm walking than running. I only notice this pain when I'm exercising vs say leisure walking. I remember the same pain from the hours of rollerskating/rollerblading with my friends when I was a kid.

jenthestrawberry

My Fiance has flat feet, and unfortunately even orthopedic inserts don't eliminate all the pain. From running or walking. He's in good shape, but does a lot of things to maintain his condition.

First, when he does "high impact" exercise he makes sure it really counts. Sprinting instead of jogging, hill-climbs or stairs instead of just walking. If there is a limited time he can be impacting on his feet, he makes sure it is really high calorie burn.

Second, for his major cardio he switches from elliptical one day to stationary bike another day.

And third, he works out with a personal trainer. He's seen a personal trainer twice a week for ten years. She makes their time together really effective with short 2-3 minute sprints, stair climbing, weight lifting. Swimming is a GREAT option if you have access to a pool!

Exercises like calf raises, wall presses, and other stretches designed to prevent "shin splints" are great for flat-footed people. It's the same muscles that need extra stretching. So adding stretches before and after your routine can really help eliminate some of your pain.

As to Orthodics. They don't have to be overly-expensive. Greg really likes Spenco Rx Orthodic Inserts. He buys them for normal cross-trainers. They're not expensive under $20. The other 2 products he uses are "Goodnight Bunion" which separates the big toe from the other toes while sleeping, and a "toe spacer" which is a gel insert that goes between big toe and other toes.

Final thoughts, use the time you have on your feet to get your heart rate up. Then do strength training, rowing, or any other form of exercise to keep it up and you'll still get a full-body cardio workout.

Charli666

i dont have the issue with bad feet, but suffer from awful cramps generally during the night, and I take a tablet called crampex which generally alleviates this, dont know if that helps or not

nanc94

did u get ur shoes from a runnin store? they normally assess ur feet 4 the right shoes. if not i'd go there 1st. & if u did u may wanna call them 2 c if they have anythin over the counter 2 help. :flowerforyou:

I went thru physical therapy and was given SuperFeet Orthotics for my flat feet, which didnt help. the orthotics for me worsened my arch pain....so what he did was lace up my shoes differently to raise/create a higher arch in my shoe which felt better...didnt cure the pain but it helped a bit. he also recommend to go to a running store because they can show you shoes that have arch support and show you different inserts.

1234lbsgone

I bought Walkfit Orthotics at Bed Bath and Beyond. They were only $20 and I had one of those 20% off coupons. They are cool because they come with 3 different arch sizes. I think they are pretty awesome. I wear them when walking or running and it has helped me alot.

seja

I had special insoles made cost me £160 about 6 years ago. I need them because I have loose ligaments and my te bones rub against each other. i have bought 'of the peg' insoles and they seem to work OK. I do stretching exercises every day as well. I lean over the sink and stretch my calf muscles for 10-20 secs.

seja

I had special insoles made cost me £160 about 6 years ago. I need them because I have loose ligaments and my te bones rub against each other. i have bought 'of the peg' insoles and they seem to work OK. I do stretching exercises every day as well. I lean over the sink and stretch my calf muscles for 10-20 secs.

lcoulter23

I don't have flat feet, but I do have wide feet with high arches. It is very hard for me to find shoes that fit and the ones I do find tend to make my feet and legs hurt when I walk. I can't work out in shoes, I have to do it barefoot. I can walk and run in my driveway or down the hallway in my house, but not on the road because then I would have to wear shoes. My feet also turn in, so that could have something to do with it. anyways, I'm not much of a runner to begin with, before 2 weeks ago I hadn't run since I was a kid.

Princessa1982

Thanks everyone for all your advice!

I do tend to stick to biking, stepper and elliptical machines to burn calories and get cardio! I find my worst issue is my boxfit class when we have to do burpees, fast feet, jumping jacks and what not.. My feet hurt so badly.

I am going to phone the running room and get a consult there, especially since it seems that orthotics are temp fixes and not perminent!

gottabekd

Can I ask why you say orthotics are not a permanent solution? Do you know what causes your flat feet? I have serious structural defects in my feet from having an extra bone that was removed when I was 13, orthotics are an absolute must for me to avoid pain.

sofaking6

I have flat feet, and am interested in a solution as well. Mine don't feel too bad when walking/running, but I'm in a boot camp now and jumping jacks/jumping rope KILLS me. I hate having to stop!

Princessa1982

Can I ask why you say orthotics are not a permanent solution? Do you know what causes your flat feet? I have serious structural defects in my feet from having an extra bone that was removed when I was 13, orthotics are an absolute must for me to avoid pain.

It was explained to me that more times than not you can "train" you feet and get more of an arch/ support over time. I talked to my doctor over this and while she does suggest orthotics for the time being, she does not see any issues that could cause the flat feet other than crappy shoes growing up and lack of activity for so long...

gottabekd

Can I ask why you say orthotics are not a permanent solution? Do you know what causes your flat feet? I have serious structural defects in my feet from having an extra bone that was removed when I was 13, orthotics are an absolute must for me to avoid pain.

It was explained to me that more times than not you can "train" you feet and get more of an arch/ support over time. I talked to my doctor over this and while she does suggest orthotics for the time being, she does not see any issues that could cause the flat feet other than crappy shoes growing up and lack of activity for so long...

Ahhh that makes sense then. Best of luck finding something that helps in the meantime.

MinnieInMaine

Really good shoes and orthotic support don't need to cost hundreds... I also have flat feet and have been wearing New Balance sneakers with Spenco arch supports since I was a teenager. Together they cost me about $150 per year. Spenco even has inserts for running now and they're incredible!

I don't worry about most footwear but when it comes to my work-out shoes, I make sure I go to a reputible shoe store, get my feet well measured and make sure they get the full story on what I'm looking for. The other thing with going to a better shoe store is that they tend to stand behind their products. Last year I was fitted and got my annual new pair of sneakers and a couple months later, I took them back because I was getting huge blisters on my pinky toes. Come to find out, the guy didn't measure my feet right so they re-measured, went through all my activities again and recommended a slightly different model. I only had to pay the $5 diference in price and I was on my way. Sure I had to spend more but you won't get that kind of treatment at most other places....