There are so many causes of high arches, but mostly it’s attributed to genetics. While you are running, your feet’s arch acts as a natural shock absorber. However, if you have high arches, you may face some challenges during running because the shock distribution is uneven. The uneven distribution of shock on your feet will put more stress on your heel and ball. It can affect your running posture and gait. So as an athlete, you know that the negative effect on posture can make you vulnerable to a lot of injuries in various places.
Most of the athletes who have high arches are susceptible to plantar fasciitis and shin splints. These are the type of injuries that may keep you off the running tracks for some time. Running with high arches is no longer a stressful event to an athlete in this modern era. Here are some tips on running with high arches:
Choose the best running shoes
Getting the right running shoes for your feet type is very important. There are hi-tech features that help the modern athlete run in a more natural and comfortable position. According The Running Advisor, when you have high arches, you need to get running shoes that absorb the unevenly distributed shock. Most running shoes have more cushion at the heel section, which can be unfavorable if you have high heels. When choosing running shoes for high arches, consider the cushioning and the support. The shoe padding should have properly built-in high arch cushioning. Since most athletes with high arches are susceptible to plantar fasciitis, get shoes with proper heel support. Getting shoes designed with breathable material is also an advantage.
Comfort is essential when running because it affects your performance, physiological, psychological health. It means that you should get shoes that fit well. Barefoot and minimalist running shoes are known to be an excellent choice for athletes with high arches.
Watch your technique and posture when running
High arches affect your gait and potentially your running. Running in a bad posture makes you vulnerable to back, hips, and feet injuries. A good posture can help you with the load distribution during your running session. It means that you will not put so much stress on your feet. You can try jogging barefoot as it helps with the improvement of your posture.
Running experts can help you with posture realignment and better running techniques for high arches. The midfoot strike is one of the commonly practiced running technique by athletes with high arches. However, always listen to your body while running and adjust your posture to get one that works for you.
Warm-up and cooling down
You probably know that it’s essential to include warm-up and cool down as part of your running routine. What you might not know is that warm-up and cooling down can be very beneficial in preventing injuries if you have high arches. The increase of blood flow to your feet during warm-up increases your muscle’s flexibility. The cooling down allows your muscles to recover gradually after an intense running session.
We have already seen how susceptible high arched athletes are to plantar fasciitis. However, you reduce significantly chances of injuring your plantar fascia tissues if you warm up.
Choose your running tracks wisely
The terrain in which you run has a huge significance on your feet’s health. Some grounds are more challenging if you have high arches than others. The idea is to apply as less stress to your feet as possible. Since you are looking at ways to run in an erect posture, having different terrains in a single running session does not help. Flat grounds would provide a better terrain to work on your posture, and also the stress on your feet can be evenly distributed.
There are various techniques that you can apply to have a comfortable running session if you have high arches. The type of shoes that you wear has a significant impact on your feet’s health. So, if you have high arches, don’t only focus on your running shoes but also choose your everyday shoes carefully. Some injuries on the running track can be as a result of buildup stress on your feet when you are off the track.