Shoe Recommendations

Here are a few recommendations for some of the best shoes for flat feet or low arches.

Best stability shoes (for mild to moderately flat feet):

• Brooks Adrenaline GTS – [Shop on Amazon]: Known for its GuideRails® support system, which helps stabilize the ankles and knees^[1].

• Hoka Arahi – [Shop on Amazon]: Provides lightweight stability with a firm midsole.

• Hoka Gaviota – [Shop on Amazon]: Offers extra cushioning for flat feet, with stability features.

Best motion control shoes (for severely flat feet):

• Brooks Beast GTS – [Shop on Amazon]: Known for its strong support and cushioning for severe overpronation.

• Brooks Ariel GTS (Women’s exclusive) – [Shop on Amazon]: A women’s exclusive model, similar to the Brooks Beast GTS, also provides maximum stability and support.

Causes of Flat Feet

Flat feet or low arches can cause more than just discomfort–they can result in complications such as overpronation, bad posture, bunions and even lower back pains^[2].

Preserving a proper arch level is essential to maintaining a proper standing, walking and running form, as well as to properly balance the body weight at the center of each foot; failure to do so leads to the development of weak feet, and subsequently, potential injuries^[3].

Flat feet or low arches can develop due to both genetic and environmental factors.
While some people are born with this condition, others develop it over time due to poor posture, improper footwear usage or prolonged standing. 

In some cases, carrying heavy loads or wearing shoes that curl the toes can also contribute to a gradual weakening of the arch^[3]. Over time, these stressors can lead to overpronation, where the foot rolls inward excessively, straining the arch and causing pain or discomfort^[4]. 

Left unaddressed, flat feet can affect your entire body alignment and lead to other complications such as bunions or lower back pain.

Footwear Solutions for Flat Feet

A simple, yet effective method of alleviating the effects of having a low arch is acquiring footwear with the proper support.
Depending on the amount of support and stability provided, shoes can be categorized in three tiers:

1. Motion control shoes

2. Stability shoes

3. Neutral shoes

Motion Control Shoes

Motion control shoes work best for athletes with severe overpronation, or a noticeably low arch. They provide support by limiting the excessive inward rolling of flat feet with the objective of more closely emulating the normal pronation of a neutral arch.

Stability Shoes

While motion control shoes are ideal for those with severe overpronation, stability shoes, in turn, offer adequate support for individuals suffering from mild to moderate overpronation.
Individuals with a mild to moderately low arch may benefit the most from wearing stability shoes as they offer a good balance between support and flexibility; a middle ground between neutral and motion control shoes.

Neutral Shoes

Neutral shoes are better suited for individuals with a neutral arch, given that they provide no unnecessary arch support nor reduced foot movement.
Neutral shoes are also well-equipped for people with high arches, but they should ideally have a good amount of cushion. 

The high cushion allows the midsole to compensate for the lack of flexibility of a high, rigid and inflexible arch by providing more shock absorption against the ground^[5].

The lack of support offered by neutral shoes can be a problem for people with a low arch because they will have no protection against overpronation.

	Best for	Common features
Motion control shoes	Severe overpronation	Maximum stability and support
Stability shoes	Mild to moderate overpronation	Middle ground between stability and flexibility
Neutral shoes	Either a neutral or high arch	Generally softer and more flexible

Methods of Providing Stability

Stability and motion control shoes employ various methods to offer the right amount of support.
Their midsole tends to be firmer than their neutral counterpart, particularly the inner side; they may feature a supportive heel counter to prevent the heel from sliding in the shoe; a wider base can also be featured, to provide lateral stability and aid in limiting excess movement.

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Sources:

[1] “How Our GuideRails Technology Helps Runners,” Brooks Running, Dec. 24, 2021. https://www.brooksrunning.com/en_us/blog/research-innovation/the-science-behind-guiderails-technology.html

[2] D. López-López et al., “Foot arch height and quality of life in adults: A strobe observational study,” International Journal of Environmental Research and Public Health, vol. 15, no. 7, p. 1555, Jul. 2018. doi:10.3390/ijerph15071555 

[3] R. Whitman, “The Classic: A Study of the Weak Foot, with Reference to its Causes, its Diagnosis, and its Cure; with an Analysis of a Thousand Cases of So-Called Flat-Foot,” Clinical Orthopaedics & Related Research, vol. 468, no. 4, pp. 925–939, Apr. 2010, doi: https://doi.org/10.1007/s11999-009-1130-1.

[4] A. Marcin, “Identifying and Managing Overpronation,” Healthline, Jun. 2017. https://www.healthline.com/health/overpronation

[5] J. J. Knapik, D. W. Trone, J. Tchandja, and B. H. Jones, “Injury-Reduction Effectiveness of Prescribing Running Shoes on the Basis of Foot Arch Height: Summary of Military Investigations,” Journal of Orthopaedic & Sports Physical Therapy, vol. 44, no. 10, pp. 805–812, Oct. 2014, doi: https://doi.org/10.2519/jospt.2014.5342.

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