How do High Arches Affect Your Running?
Having high arches can be quite the challenge, especially in performing sports activities like running. High arches affect your running style and your gait. While usually flat feet are the biggest problem for runners, high arches are right behind them with their own specific set of problems.
Some people can even develop high arches while running, and the others who already have them have to cope with improper pronation and pain after each running session.
How do high arches change your running and affect your feet
The natural foot strike while running should go toward the outer side of the foot. The foot should spin inward while in the air, and it should absorb the shock on the impact. The motion while running involves a lot of joints and muscles in the leg.
The tendon which forms the arch in the foot has a shock absorbing ability, it flattens upon the impact and distributes the stress evenly. High arches are caused by the tightening of that very tendon, and it’s unable to flatten upon the impact, causing the heel and ankle to absorb the stress which can cause a lot of damage over time.
How can previous injuries lead to high arch while running.
Foot injuries and surgeries can make you change the way you run on a subconscious level. Depending on the type of injury or the surgery you might adapt your gait to avoid the pressure and pain in the affected areas. The result of such adaption is the stiff foot and footfall that will mimic the high arch.
Running for an extended period of time this way and you may develop an artificial high arch. Taking muscle memory into consideration, your foot muscles will preserve the learned gait and stiffness and leave you with a higher arch than before.
Natural high arches.
Most of the high arches are caused naturally by genetics. And just as much with anything you get genetically, there isn’t much to do about it. People with natural high arches are more prone to foot injuries and have to be more careful than the ones with normal arches.
There are therapies that can help with gaining flexibility, but the results will be minimal. Some people may benefit more from the therapy and some less, depending on each individual case.
How can a high arch be developed by limiting the movement.
Limited mobility can drastically change the way you run. Usually, this is strictly caused by bad shoes or the improper ones for high arches. Improper and bad shoes lead to artificial high arch development. The limitation of movement makes the feet stiff and tight.
Luckily this can be corrected with the proper shoes. It’s very important to have the shoes that won’t limit your movement and special kind of shoes for high arches.
How can you prevent the high arch from developing while running
The first thing to have in mind is the proper posture and gait. You should strike with the outer side of your foot. The foot should lean inward while in the air. Try to land on the midsole instead on your heel or the toes. Proper posture can help with training yourself to land correctly on your feet.
Stick out your chest and keep your head up while you run. Pay attention not to make jumping motions; unnecessary jumping can increase the shock that your feet will have to absorb. The next thing is the proper gear. Running shoes with enough cushion and shock absorption will help greatly in the prevention of development of high arch.
High arches can be a real handicap when you want to excel in your running routine. The people who got them thanks genetics will have to work a bit more to get the desired performance, while the ones that got them artificially can correct them by therapy. But, both of these cases can be helped with the proper running technique and the proper shoes.