Best Cross Training Shoes for Flat Feet

Cross training is one of my favorite methods of exercise as it helps improve my technique for sports and keeps me super fit. having the right pair of cross trainers for the job has always been important to me. Until recently I have had some pain in my feet particularly my heels and after a visit to a sports shoe store it turns out that I have what is called a flat foot or fallen arch. This means that I would need a specific type of sports shoe for Cross Training exercise for my foot type.

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Before we can start looking at shoes for flat feet lets first look at exactly what makes a Cross Training shoe, a Cross Training Shoe. I have done some research and found this interesting;

What are Cross Training Shoes

So what makes cross training shoes different, Cross Training shoes are shoes that are worn for different types of sports and exercise routines, such as tennis, jogging, and weightlifting. My Cross trainers provide me with the stability for my feet and ankles to help improve my lateral movements and give me the required cushioning for running and resistance training. A cross training shoe is basically an athletic or training shoe that can be used for different activities, including running.

What are Flat Feet

There are many causes of flat feet, I am not sure if mine are genetic or from sports injuries. This was the best explanation to me as to specifically what flat feet entail;

Fallen Arches or Flat Feet is quite a common and usually, painless foot condition where the arches on the inside of the feet are flattened so that your entire foot touches the floor when you stand. Flat feet can also develop over the years as you age from wear and tear and stress and strain on your feet.
Flat feet can occur when your arches do not develop properly during childhood, in my case, or as the result of an injury, medical condition or being overweighed.

Symptoms of Flat Feet

I have noticed that having Flat feet can alter the alignment of your legs causing knee and ankle problems further in the future. I have experienced pain in my feet particularly in the heel and arch area which becomes worse with certain activities that I perform.
Many people who have flat feet also suffer from a condition called Plantar Fasciitis, some great running and training shoe options for Plantar Fasciitis can be viewed in Best Running Shoes for Plantar Fasciitis.

Some Complications Caused by flat feet

Having flat feet is mostly painless and quite comfortable although sometimes there is the pain in your feet and body.
Some complications I have seen and experienced in Flat feet include;

• Pain shooting up from the foot to the waist.
• Sore or aching feet after a walk or run.
• The bottom region of your foot becomes swollen.
• You find it hard to move your feet smoothly.
• Normal shoes may feel uneven.

For some more complicationsand conditions in Flat feet you can view, Flat Foot Conditions.

As I have done extensive research on what types of shoes to wear for a flat foot I have found this information quite useful;

From my research and personal experience I have found a few brands and models of shoes that are quite supportive for flat feet;

Reviews on the Best Cross Trainers for Flat Feet

Here are a few of my best picks for cross trainers that will provide the required support and stability for flat feet or fallen arches;

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Stability and Motion Control

The two main types of shoes to consider in a cross training shoe are stability or motion control shoes.
Stability Control shoes have a foam lining at the instep that cushions your arch and also provides ample support and comfort to a flat foot because of the softly cushioned region under the low arch.
A Motion Control shoe is perfect for runners who suffer from severe overpronation.
When you have a tendency to overpronate, You must choose to go with a Motion Control Shoe that supports the sides of the arches which makes running and walking more comfortable.

Finding the Best Cross Trainers for Flat Feet

Understanding Pronation

Most people with flat feet or fallen arches usually tend to overpronate. Overpronation occurs when the foot tends to roll inwards excessively when it makes contact with the ground resulting in uneven distribution of impact as well as the inability of the foot to completely stabilize the body. Therefore I find it vital to look for a pair of training shoes that have the appropriate design and characteristics to remedy this issue. For more options in Cross Training shoes, you can consider the article Best Cross Training Shoes.

Arch Support

Having flat feet for me means that there is almost no cushioning for the impact when my feet land on the ground, and I use an arch supportive shoe, which makes up for the lack of natural support. An arch supportive arch shoe will also minimize the impact on the feet and provide better cushioning.

The Effect of Pronation on your Ankles

During pronation with a flat foot, your ankles have a tendency to turn either inward or outward excessively also called pronation this might lead to your knees knocking each other when you run or walk.
Ankles that turn outwards excessively (supinate) or inwards excessively (Overpronate) may cause injuries because your feet lack the natural support for the weight of your body and cannot distribute the force from impact evenly.
Whether you overpronate or supinate, you will need cross-training shoes that provide sufficient support and thick cushioning around your ankles. Because I have flat feet, I tend to overpronate rather than supinate and therefore need more cushioning and arch support.

Is Running Shoes or Cross Training Shoes Better for Flat Feet

In my experience, a cross training shoe provides excellent arch and ankle support, and therefore it tends to be a bit heavier than a running shoe. A running shoe is usually very lightweight but lacks the extensive support for the arches and ankle. I prefer a cross training shoe is, for flat feet even though it is heavier because of the ample arch and ankle support that it provides to reduce impact and prevent over or under pronation.

How Does Having Flat Feet Affect Cross Training

With running during cross training, having flat feet forces me to use a slightly different gait method which results in pronation. With this type of gait cycle, my ankle turns outward further than normal resulting in various muscle groups being worked. Although this is not too much of an issue, it is still important for me to consider that normal running or cross training shoes are made for normal arches that do not need adding support. If I choose to wear these, I will become more susceptible to conditions such as shin splints, back problems tendinitis and increased chance of twisting an ankle.

Trainers for Flat Feet

In my opinion the Best trainers for flat feet will have the following qualities;

• Have stabilizing technology such as a stabilizing wedge on either side of the feet to prevent over or under pronation.
• Provide lateral stability to prevent your ankles from rolling out when you take part in certain activities.
• A lower heel for better support and stability.
• Good medial arch support.
• A stiff outer sole to resist your foot tendency to roll inward.
• Extra cushioning for a snug and comfortable fit.

Steps in Preventing and Treating Flat Feet

Here are a few steps you can follow to prevent and treat flat feet that I have found very useful;

• Arch support to me is one of the best factors in preventing and treating flat feet. You can use shoes with arch support or use insoles or shoe inserts that provide orthopedic arch support. Arch support is especially necessary when you are on your feet for long periods of time.
• In order to help prevent your arches from becoming fallen and your feet flattening you need to change your footwear during the day. I avoid wearing the same shoes for very extended periods or consecutive days. Wearing the same shoes particularly unsupportive shoes each day cause my feet to over-correct for the lack of support and shape in the shoe leading to a flat foot. By changing shoes, my feet cannot adapt to a specific shape because of the form of that particular shoe.
• High heels, particularly narrow heels that force your feet into the front of the shoe and cause you to balance on that narrow heel can render your arches almost useless.I would rather settle for a wider heel and try to wear heels for short time periods only, changing into ‘commuter” shoes in between.
• Any comfort shoe specialist can fit you with the correct type of shoes for your foot shape that will prohibit pronation.
• Keep your weight under control. I find that excessive weight exerts unnecessary pressure not only on my feet but my knees and ankles as well and will most definitely exacerbate flat feet. According to scientific studies, people and children who are overweight had significantly lower arches that those who are of a healthy weight. By losing weight, you will notice a decrease in foot pain as well as many other side effects caused by the pressure of excessive weight on your feet and body.

I have found that most Cross Training and running shoes have models that cater for a flat foot. it was not difficult for me to find the perfect fit for my flat feet. I can highly recommend the above-selected shoes and I have personally tried out most of them.

Table for Best Cross Training Shoes for Flat Feet

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