I can run, jump, and play sports just like anyone else with normal arches.

But theres one instance when Im often reminded of my limitations: When its time to do aHIIT workout.

TJ Mentus is a CPT and member of the expert review panel at Garage Gym Reviews.

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Flat feet, also known as fallen arches, are characterized by having little-to-no arch in the foot.

Its a condition thats often hereditary or the result of injury, age, obesity, orpregnancy.

Thats rightits not all in your head.

Two young women practicing ballet with a teacher in the dance hall.

Noom coach and trainer

And no, your endurance isnt kaput.

Flat feet can be uncomfortable in general, says Mentus.

Extended periods of standing, running, jumping, etc.

Woman doing hip exercises

tend to be more fatiguing for those with flat feet.

Part of the reason for this is likely due to something calledoverpronation.

This is a common condition that happens when your foot rolls too far inward as you walk or run.

Cropped image of woman doing lunge yoga pose

The ankle collapses downward and overly flattens out when it should be lifting up.

And because your entiremusculoskeletal system is connected, what affects one part of the body can affect another part.

So flat feet also can cause issues with your hips, back, and knees.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Noom coach and trainer

But dont be alarmed: Having flat feet doesnt mean you have to cut back on your workouts.

You just might need to modify them sometimes.

What to keep in mind when exercising with flat feet

1.

Woman doing arm exercise without weights while sitting on mat at home.

For example, you want to avoid heavy squatting (aka lifting large weights as you squat).

Heavy hip hinges like deadlifts or rack pulls can also be too much to handle.

I would have somebody start with lighter weights, says Morris.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

And then as their foot situation improves, then they can work into heavier strength training.

This can be an effective way to avoid straining your back, knees, and hips.

Examples of these exercises include hamstring curls, glute raises, and leg extensions.

These are essentially less work for the body and lower backfriendly, says Morris.

The main thing she stresses?

Build up slowlyin intensity, duration, and frequencyto keep your body healthy from the feet on up.

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