The Best Trail Running Shoes for Flat Feet - The Athletic Foot (2024)

Flat feet are a common condition. Many runners encounter this problem and successfully manage to address it with the right pair of shoes in their wardrobe.

Yes, it is true! The best way to deal with flat feet is to wear appropriate running shoes that can provide proper respite. Doing physical exercises also help in relieving the condition.

If your flat feet are becoming a roadblock in your daily sprints, this article is all that you need to read. We’ll help you identify the best trail running shoes for flat feet on the market. Read on to find out more.

What Are Flat Feet?

Generally, the anatomical structure of your feet is such that a little gap is formed under the arch of each of them when you stand straight. The inner part of the feet is a little raised off the ground. People who have flat feet, also addressed as fallen arches, tend to have either no arch or an arch that is very low.

The feet of such people roll over to the inner side when they stand or walk. This is known as overpronation. Their feet point outwards. However, it is not necessary that both the feet fall flat on the ground. In some cases, people have only one foot with a missing arch.

What are the symptoms of flat feet?

People with flat feet frequently show no symptoms. However, in some cases, there can be excruciating pain associated with flat feet. Some people with flat feet also experience pain in their back. The symptoms of flat feet depend on the severity of the deformation.

The most common symptom associated with flat feet is a pain. Pain may occur in feet, the arch of the foot, knee, calf, back, hip, lower leg area, as well as the inner side of the ankle, associated with swelling. There can also be occasional stiffness in one foot or both the feet.

What are the causes of flat feet?

Flat feet can be caused due to several reasons. Some of these include:

• Genetic factors – if your parents or grandparents suffer from flat feet, you too can.
• Weak arches – if the arches are weak, they can be quite evident while sitting, but as soon as you stand, they tend to fall flat on the ground.
• Arthritis, as well as rheumatoid arthritis.
• Injury to the foot or the ankle.
• Disorders of the nervous system such as cerebral palsy.
• Disorders associated with muscles such as muscular dystrophy.
• Dysfunction, damage, or rupture of the posterior tibial tendon.
• Tarsal coalition.

How to deal with flat feet in day to day life?

Flat feet are nothing to fret about. It is very easy to manage the condition and the pain associated with it. All you need to do is perform a few simple exercises and use some devices to bring down the discomfort. In many cases, the patients align their feet automatically in such a manner that they never experience the symptoms.

In these cases, no treatment is indicated. In other cases, the treatment is designed according to the cause of flat feet. To deal with the associated pain, the doctors suggest wearing well-fitted shoes that offer optimum support to the feet. Extra-wide fitting shoes provide great relief.

In cases with overpronation, use of orthotics or fitted insoles help in relieving the pressure from the arches and hence, pain. Generally, the patients are advised to rest. They are encouraged to avoid activities that could cause strain on the feet.

How to Select the Best Trail Running Shoes for Flat Feet?

If you have flat feet, you must stay extra-cautious while buying trail running shoes. Here are some useful things you must check before selecting the best trail running shoes for your flat feet:

Interior Support

Generally, people with flat feet tend to overpronate. Shoes with foam padding on the inner part of the feet come to the rescue of these people.

Look for trail running shoes that can offer you good interior support. The padding lining the inner surface will help to reduce the rolling. The shoes that offer good inner support with padding are known as stability shoes.

Stiffer Sole

Runners always prefer running shoes with flexible soles, but for runners with flat feet, it is a different story altogether. You must buy trail running shoes with stiffer soles to get more support while running.

Wide Shoe Design

In people with flat feet, the common problem is that they habitually press their feet against the bottom of their shoes to get relief from pain and discomfort.

Shoes with wide bottoms help them stay comfortable while running. Pick trail running shoes with a wider toe box.

Deep Tread

Buy trail running shoes with deep treads. Look for shoes with treads of different shapes and sizes running across the sole. Major tread offers a good grip while running through gravel, dirt, mud, or uneven trail surfaces.

Thick Upper

Generally, runners prefer softer upper for better breathability, but if you have flat feet, you must buy trail running shoes with a thicker upper construction. Shoes with thicker upper offer a great protection

Best trail running shoes for flat feet

As promised at the beginning of the article, in this section, we will talk about 4 best trail running shoes for your flat feet.

Let’s look at them one by one.

Adidas Performance Thrasher 1.1 M Trail Running Shoe

Notable Feature

• Breathable mesh
• Removable insole
• ADIWEAR outsole offering the maximum durability.
• Excellent traction.
• EVA midsole offering comfort.
• Lightweight shoe
• Affordable.

Sole Technology

Outsole Technology

The outsole of the excellent Adidas Performance Men’s Thrasher 1.1 is made from ADIWEAR technology which is a non-marking rubber. The rubber accounts for amazing traction, abrasion resistance, durability, flexibility, and balance. The amazing tread pattern offers maximum traction.

Midsole Technology

The midsole of Adidas Performance Men’s Thrasher 1.1 is made from injected EVA. It offers a smooth heel-to-toe transition which subsequently offers a smooth stride.

Upper

The upper of the trail-running shoe is made from ventilated air mesh that offers greater breathability. The upper also features a padded tongue, as well as the collar. This offers comfort even when the shoelaces are tied tightly.

Pros

• ADIWEAR in areas more susceptible to wear and tear ensuring durability
• Smooth heel-to-toe transition
• Amazing traction on and off road
• Padded footbed for added comfort and avoid slipping
• Breathable upper mesh

Cons

• Sole is a little stiff on road
• Shoes are not waterproof

Why buy Adidas Performance Men’s Thrasher 1.1 M Trail Running Shoe?

Out of a long list of trail running shoes for flat feet, the Adidas Performance Men’s shoes are one of the best shoes for runners who cannot compromise on their passion for running, come what may.

These shoes are extremely durable and provide a smooth heel-to-toe transition during running. The breathable upper mesh keeps the feet fresh and sweat-free.

Salomon Speedcross 3 Trail Running Shoe

Notable Features

• Anti-debris mesh upper.
• Use of Sensifit technology, as well as Quicklace system.
• Ortholite insole.
• Protective rubber toe cap.
• Dual-density EVA midsole.
• Use of Mud and Snow Contagrip non-marking rubber in the outsole.

Sole Technology

Outsole Technology

The outsole of Salomon Men’s Speedcross 3 trail running shoe features the Mud and Snow Contagrip which is an amazing quality compound.

The compound protects the shoes from abrasive surfaces, as well as debris. The sole also features gripping lugs scattered across the sole facing different directions. This increases the grip and traction on any surface. The shoes can also be worn for a run on a muddy or snowy trail without the fear of sliding. These shoes offer the best surface control.

Midsole Technology

The midsole of these trail running shoes is a combination of injected EVA and molded EVA. The use of EVA offers a great cushioning and hence, comfort.

The cushioning keeps uneasiness and discomfort at bay. The insole accounts for a smoother and easier ground landing. The presence of ortholite sock liner adds to the cushioning. It also features anti-moisture and anti-bacterial properties. This keeps the interior environment healthy and clean.

Upper

The upper of the shoe is covered with anti-debris mesh. This layer acts as a protective covering and prevents the shoes from trail debris. The mesh also ensures amazing breathability. The shoes are water-resistant. The base of the shoe features a mudguard that keeps the mud off the shoe.

The upper also features Quicklace system. The lacing system is connected to Sensifit overlay system.

Pros

• Amazing design
• Snugly upper fit
• Quick lacing system
• Upper fabric amazingly absorbs moisture
• Tread in the outsole offers better grip
• Lightweight
• Durable

Cons

• The shoe feels narrow
• Upper section starts to peel-off

Why buy Salomon Men’s Speedcross 3 Trail Running Shoes?

If you’re looking for comfort for your flat feet with a pinch of style, then Salomon Men’s Speedcross 3 Trail running shoes can be an ideal choice for you.

They come with a fabulous design and a high-quality upper fabric that wonderfully absorbs all the moisture from your feet.

They are lightweight and extremely immune to wear, and tear caused during running.

Mizuno Wave Kazan Trail Running Shoes

Notable Features

• Versatile shoe. It can be used on any terrain.
• Outsole features strategic pattern that enhances traction, as well as grip.
• Outsole featuring X10 and X-shaped lugs.
• Use of U4ic technology in the midsole that offers a resilient ride.
• Concave wave in midsole offering a smooth transition.
• AIRmesh ensuring better breathability.

Sole Technology

Outsole Technology

The outsole of the trail running shoes features the X10. It is placed in the heel, as well as the forefoot. It is made of carbon rubber compound and offers a great durability to the shoes. The Active X Outsole features X-shaped lugs. These lugs account for better multi-directional traction. This also makes the shoes perfect for every terrain.

Midsole Technology

The midsole of Mizuno Wave Kazan is made using the Mizuno Wave technology. The sole features an elastic and thermal plastic wave running from the heel and reaching the midfoot. The wave ensures a springy and well-cushioned ride.

The midsole also features U4ic technology that has a better shock absorption and offers a very resilient ride. The Concave Wave offers a smooth transition.

Upper

The upper of Mizuno wave Kazan is made of AIRmesh. The upper offers great breathability and hence, a very comfortable ride.

The medial and the lateral sides are covered with welded overlays that ensure greater stability and support. The padded tongue offers security and comfort.

Pros

• Ultra-aggressive outsole
• Flexibile and durable
• Use of high-quality material
• Offers great support and protection
• Better resilience
• Smooth Transition

Cons

• Poor traction in wet condition
• Poor stability on rocky terrain

Why buy the Mizuno Wave Kazan Trail Running Shoes?

Available for both, men and women, Mizuno Kazan Trail Running shoes come with a robust outsole and are crafted using the superior-quality material.

They offer great support and protect your flat feet from all kinds of injuries.

The upper Airmesh provides amazing breathability and the strategic pattern of the outsole provides great traction and grip.

Merrell Men’s Vapor Glove 2 Trail Running Shoe

Notable Features

• Mesh upper accounts for better breathability.
• Rear Foot Sling made from TPU offers better heel support.
• The mesh-lining, as well as the foot bed, are coated with M Select FRESH odor-wicking technology.
• Vibram layer in the outsole ensuring durability.
• Integrated outsole and foot bed which offers a bare feet-like feel.

Sole Technology

Outsole Technology

The outsole of Merrell Men’s Vapor Glove 2 feature Vibram layer. The rubber offers greater traction on various surfaces.

The outsole features a light groove pattern allowing for better flexibility. The shoe can be easily folded and bent which showcases the natural movements.

Midsole Technology

The midsole is made from CMEVA, i.e., Compression Molded Ethylene Vinyl Acetate. It offers excellent cushioning and is very durable.

Upper

The upper features Air Mesh. The upper is breathable and offers optimum comfort. The Rear Foot Sling offers great heel support. It is made from TPU.

The edge of the forefoot has a toe bumper that protects from debris and rocks. The footbed is non-removable. The microfiber footbed features M-Select Fresh technology placed above the midsole foam. This offers better cushioning and anti-microbial properties keeping the interior environment clean, hygienic, and healthy.

Pros

• Upper mesh for added breathability
• Flexible and durable
• EVA midsole for extra cushioning
• Get traction on rugged terrain
• Durable and versatile
• Smooth transition

Cons

• Poor traction in wet conditions

Why buy Merrell Men’s Vapor Glove 2 Trail Running Shoe?

Apart from comfort for your flat feet during running, if bad feet odor is something you are worried about, then the Vapor Glove 2 Trail Running shoes are all that you ever need.

These trail running shoes for flat feet are highly versatile and provide great support on all kinds of terrains. The upper mesh works wonders for breathability and the EVA midsole provides super-soft cushioning. The wacky groove pattern of the outsole provides enhanced flexibility and grip. Highly recommended.

How to Take Care of Flat Feet?

So, now that you know which trail running shoes are best for you, let us find out how to take care of your flat feet.

Run bare feet

The best way to take of your feet is to run bare feet on softer surfaces. This will help to stimulate, as well as strengthen, the natural muscles of the feet. It will also enhances the natural shock absorbing capabilities of your feet.

Buy flexible shoes

Running in flexible shoes is also a great option to train the muscles of the feet.

Perform easy exercises

Perform some easy exercises such as lifting a ping-pong ball using the toes. This is considered one of the best exercises for flat feet.

Further read,

• The Brooks Adrenaline GTS 19 Review
• The 7 Best La Sportiva Running Shoes Guide [UPDATED 2021]
• The Best Merrell Running Shoes [2021 Guide]