Loading...
Loading...
The best shoes for flat feet must include the following five design characteristics: zero-drop and flexible sole, flexible upper, wide toe-box, and removable insoles. In this post, we will explore the science behind these characteristics and recommend our favorite models from the preset results for running, casual, and formal use.
Raised heeled shoes shorten the calf muscles, reducing ankle mobility over time [1].
Poor ankle mobility can then cause the foot arch to flatten during activities like walking and running [2] [3] [4].
That is why every shoe listed on Find My Shoes, and in this preset, is without a raised heel (zero-drop).
In addition to choosing zero-drop shoes, it is important to regularly perform ankle mobility drills. These are covered in our ankle mobility guide.
Tight calves are not the only cause of ankle restriction: Shoes that reach beyond the ankle, like boots, also limit full ankle motion. That is why this preset only includes shoe models with a tongue and laces design. The tongue allows the shin to move forward, as the ankle flexes.
You can also swap out the standard stiff laces for elasticated laces that can expand as the shin moves forward during ankle dorsiflexion. In this way, it will even be possible to do a deep squat in boots!
When the toes cannot fully splay out, the body’s base of support is narrowed, causing the foot to collapse under its weight. A study found that a reduced toe-splay of only 10° can collapse the foot arch [5].
That is why we only feature barefoot shoes on Find My Shoes that are widest at the front, providing the necessary room for proper toe splay.
However, even among barefoot shoes, there are various widths available to accommodate different foot shapes.
For this reason we’ve also separated all the footwear on the site into three width-related categories: ‘Regular,’ ‘wide,’ and ‘extra-wide.’ You can use the ‘toe-box width’ filter to select one or more of these options, further personalizing this list.
For instance, even though my feet are a regular width, I prefer selecting the ‘wide’ option as this provides extra room for me to use thicker socks in colder weather.
When the intrinsic foot muscles are underactive, the arch can drop by as much as 50% [6].
Finding shoes that can stimulate the intrinsic foot muscles to strengthen, like those with thin and flexible soles, is a great first step in building up the body’s arch supporting structures.
A six-month study on the effects of wearing thin-soled barefoot shoes found that the participants’ foot strength increased by almost 60% after just six months of use [7].
That’s why this preset only includes shoes that are no more than 10mm thick, ensuring that they have enough flexibility to stimulate the intrinsic foot muscles.
While thin, flexible barefoot shoes can strengthen foot muscles, people with flat, overpronated feet might find it difficult to adjust to the lack of external arch support, possibly leading to injuries.
By gradually transitioning to barefoot shoes, this risk of injury can be reduced. We recommend a transition protocol that also includes periodic use of arch-supporting insoles to help ease the foot muscles into barefoot shoes [8].
We recommend a specific Amazon insole for the following three reasons:
1. It has no significant heel elevation, preserving natural posture.
2. Includes minimal cushioning for the preservation of sensory feedback.
3. It stops at the mid-foot, ensuring full forefoot and toe mobility.
It is, therefore, important to find barefoot shoes that can accommodate arch support during this transition period. That is why this preset only included shoes with a removable insole that can then be replaced as needed.
Now that we’ve covered the science behind our preset for flat feet, here is a short review of our favorite pairs from the list.
Under $100
Fully biodegradable
Good ground feel
Breathable, knit-weave upper
Under $100
Versatile: appropriate for fitness and casual purposes
Haurache strap for added heel support
Includes a leather version with a slip resistant sole
SuItable for Cross-training (CrossFit)
Omni-directional tread pattern for optimal traction
Durable rubber details on upper for rope climbing and overall durability
Heel strap for added support
Rugged all-terrain and puncture resistant sole, made in partnership with Michelin
Quick-lacing system
Breathable material
Durable rubber details on upper for rope climbing and overall durability
Specialized road running shoe
Spacious toe-box
Conductive, grounding soles
Extra cushioning for hard terrain (i.e. concrete)
Best sole flexibility and ground feel in fitness shoe category
Made with natural materials (merino wool) for extra breathability and odor resistance
Available in kids sizes
Best value for money casual/smart barefoot shoe
The soft upper and roomy toe-box is comfortable for walking and wearing all day
Available in kids sizes