Fast Flat Feet

July 13, 2007 10:51 AM

Flat feet and illotibial band syndrome - how can I quickly recover, and how can I prevent re-occurences?

I enjoy running and walking around, but I've got very flat feet.
A while back (about a year ago) I overran and messed up my right knee and had a lot of pain in my right foot (where the arch would be). I went to physical therapy where the problem was diagnosed as ITBS (illotibial band syndrome) and after a few weeks there I got better.
Just a few weeks ago I overran again (pretty stupid of me) and ended up messing up my right knee again with the foot pain as well. So I took a rest for a week and I got a pair of very supportive shoes (the guy at the store said it was Brooks' most supportive shoe). I tried running again and after a minute the knee and foot started hurting again. It's very frustrating because I'd like to start running again as soon as possible.
I've started doing RICE (rest, ice, compression, elevation) and stretching but I'd like to know if there are any ways I quicken up the recovery and/or prevent this from happening again. Should I get insoles in addition to my support shoes? Should I get one of those elastic knee support things? Any recommendations?
The problems are primarily in my right leg, the left leg for the most part is fine.

posted by god particle to sports, hobbies, & recreation (13 comments total)

When it really hurts - rest, ice and lots of ibuprofen
When it starts to feel a bit better - rest, some ice, ibuprofen as needed, and stretching.
After it doesn't hurt to run a mile - resume training slowly, stretch after each workout, and do specific strengthening exercises.
posted by caddis at 11:25 AM on July 13, 2007

Get a foam roller and roll sideways on it several times per day until it's not painful (it will hurt at first).

Try some glute-strengthening exercises (like these).
posted by djb at 11:30 AM on July 13, 2007

If you have really flat feet you will also want some sort of arch support to go in those Brooks Beasts (they are the really supportive ones for over-pronaters). Superfeet make nice footbeds. Whatever you use it must have a strong, not cushy, arch. You might need custom orthotics. When you get them custom made they can get your knee straight so that you are not putting so much strain on your knee with each step.

More info specif to ITBS here.
posted by caddis at 11:31 AM on July 13, 2007

As a fellow sufferer of the IT Band variety, I can tell you that stretching it out worked for me. As it was described to me, the IT Band gets injured when it gets bruised as it passes over the knee joint. You need to stretch that sucker out, briefly before you run, and more extensively afterwards. I tried several stretches before I found the one that worked best:

Lie on your back with your legs bent at the hip and knee, such that you look like you're sitting in a chair. Now cross one leg over the other, with the ankle resting on the knee. Placing your hands on the shin and thigh, gently pull the crossed leg toward your chest. It shouldn't have to move far before you feel the stretch. You should feel the stretch on the outside of the leg, from the knee to the buttock.

Your muscles and tendons are not as limber before you run, so be gentle if you stretch it out beforehand. This is especially true if you're running in the morning.

Let me know if you have any questions. Sorry I can't be of help with the foot.


Let me know if you have any questions.
posted by zueod at 11:34 AM on July 13, 2007

Have you tried orthotics?
posted by Comrade_robot at 11:42 AM on July 13, 2007

I feel (or have felt) your pain. I had some luck with RICE, but the following stretches worked miracles:

Click Here

I also found that some weight training helped as well. Leg presses and weighted squats seemed to hit all the right spots. But don't just do lower body work. Your body is a complete system, so try strengthening your core in order to improve your overall form.

Oh, and one more random thought. I also suggest have one "form day" in your running schedule. Leave the ipod at home and concentrate on your footfalls, your pace and breathing.
posted by elwoodwiles at 12:11 PM on July 13, 2007

flat feet here - I've had ITB pain on and off for years. I've recently discovered this stretch; it works better than all the others in my case.
posted by neilkod at 12:42 PM on July 13, 2007

I am with neilkod. When I had an ITB issue that stretch really made a difference. I couldn't remember exactly how to do it anymore, but neilkod's link refreshed my recollection. It looks a little awkward, but it is actually easy to do. I am also a big believer in stretches that don't require you to get down on the ground as I may not always put in that extra effort to get down and stretch. Getting into a stretch position while you are walking around and cooling down is easy though.
posted by caddis at 1:30 PM on July 13, 2007

Second the foam roller thing. I've had bouts of ITBS, and did all of the suggested stretches, which work great. But once I tried the foam roller, I realized that my IT bands were missing some crucial attention. I do 3 sets of 10 rolls per side everyday now. It's a little painful at first, but it's that kind of pain that feels like a sound investment.

Orthotics also helped me, but you might want to consult with a physical therapist so you can be sure that you're getting the best kind for your feet and legs.
posted by activitystory at 1:32 PM on July 13, 2007

You might try MEAT instead of RICE. A quick google search produced this site , but you might find better ones with a little more time.
posted by nat at 1:47 PM on July 13, 2007

Lateral leg lifts + stretching every other day cured it for me within 2 weeks. It comes and goes infrequently. I just repeat.
posted by i_am_a_Jedi at 3:09 PM on July 13, 2007

My arches are sky high - and I still have IT band issues. It's mostly from overuse from marathon training.

I'm in PT now. Stretching is the key to having a pain-free IT band. The key it to remember that the pain is in your knee at the insertion of the IT band. The stretch you want is in the hip at the origin.

Instead of active stretching, I've had the best results from passive stretches. Lie on your side at the edge of the bed. Your hips should be stacked. Allow the top leg to drop behind you and off the side of the bed. Now just rest there for about 15 minutes - gravity will do the work of gently stretching.

Oh, and next time you see the doctor or therapist get fitted for a Cho-Pat. Get fitted, because braces are serious and a professional should help you select one and make adjustments. When my IT band is really sore the Cho-Pat gives enough protection that the inflammation can subside.
posted by 26.2 at 8:08 PM on July 13, 2007

I have flat feet, and I ran the marine corps marathon. I had an IT band issue come up, but it had nothing to do with being flat-footed. An IT band strap saved my life, deceptively simple, but extremely effective. I cant link to one cause im using my iphone, but an IT band strap that wraps around your knee (near your IT) will magically solve your problem.
posted by matty at 9:14 PM on July 13, 2007