Flat feet (or posterior tibial tendon dysfunction) is a condition where the arches of the foot flatten out and cause the sole of the foot to touch the floor when standing. An estimation of 20-30% percent of the world’s population has flat feet. Although flat feet may not cause pain in the foot itself, problems may arise in the ankles, knees, and hips due to the misalignment that accompanies flat feet. Since running is a sport that requires full extension of the legs from the feet to the waist, flat feet may cause pain while running. The areas that you may feel pain caused by flat feet include the heels, ankles, knees, and lower back. Bunions are another issue that often arises with this foot type.

Here are some tips to help you reduce the amount of pain you feel from flat feet, along with ways to get you back on your feet and running again.