Written by Abby Evans
Running is an enjoyable sport that can be particularly hard on the body. The jarring impact of a runner’s feet with the ground reverberates up through his or her entire body, affecting the feet, ankles, shins, knees, hips, back, shoulders, and neck. Runners invest in high-quality running shoes because proper foot support prevents mild to excruciating pain in other parts of the body.
Shoes that are specifically designed for running have advantages and disadvantages. Most styles of running shoes are designed to provide the runner with the support he or she needs to prevent pain and injuries. Using running shoes instead of basketball or cross-training shoes ensures that the particular needs of runners are met. Although running shoes are designed with runners in mind, no single model of shoe can accommodate the infinitely different shapes and sizes of people’s feet.
Using shoe inserts, also called insoles or orthotics, can customize your running shoes to fit your feet. Supportive inserts compensate for factors that cause biomechanical problems, such as high or collapsed arches, poor striding mechanics, and excess weight. Experts estimate that only 25 percent of runners run with proper form. The rest use a stride that can lead to significant physical problems.
Just because shoe inserts provide cushioning and support does not mean that every runner should go out and buy a pair. Supportive inserts should be used to correct a problem, not in anticipation of one. You can just as easily ruin your stride by adding inserts to your shoes as fix it. Running shoes are scientifically designed to properly support the feet of the majority of runners, and they should be relied upon to do their job unless proven otherwise.
The easiest way to know if you need supportive inserts is if you feel pain in your feet or anywhere else during or after a run. Common signs that you need to evaluate the condition of your running shoes include heel pain (plantar fasciitis), shin splints, bunions, and blisters. Pain in other parts of the body can also signal a problem with your feet, particularly if the pain is in your knees.
Knee pain can be a result of the way you run. Over time, if your foot turns too much or not enough (pronates) when your heel strikes the ground, your knees will suffer the consequences of poor body alignment. Knee braces are considered the typical remedy for knee pain, but shoe insoles are often the better solution to correct the underlying problem. A knee brace for running only supports the knee; it does not correct the improper gait that caused the pain in the first place.
If your functional or hinged knee brace is not being used because of a specific knee injury, you might want to determine if your feet are the source of your pain. Supportive inserts are available over-the-counter and by prescription from a podiatrist. The more expensive types can be customized from a mold of your foot to fix your specific problem.
Running shoe inserts come in four basic types. Inserts for arch support provide cushioning to compensate for a high or flat arch. Heel alignment inserts help keep the foot stable to correct problems with your stride. Metatarsal pads fit under the balls of the feet and decrease the pressure on the metatarsal bones. Heel cups help relieve heel pain by raising the heel slightly and providing extra cushioning. It is often advisable to start with an over-the-counter solution that matches the problem you are having with your feet. If the pain continues, a visit to the podiatrist for a customized solution can be the next step.
Abby Evans is an avid blogger and loves writing about fitness. In her spare time she is training for half marathons and finding the perfect knee brace for running.
References:
http://www.runnersworld.com/article/0,7120,s6-240-319-327-7000-0,00.html
http://sportsmedicine.about.com/od/shop/tp/shoe_inserts.htm
http://runningtimes.com/Article.aspx?ArticleID=6638
http://www.runnersrescue.com/Over_Pronation_Running.htm
Excellent post! Thanks for sharing!
Definitely, shoes with some support. As much as I hate them, there is an off-brand evosirn of the Crocs kind of clogs with insoles already in them. (I think it is ScrubsRx ). My feet don’t hurt nearly as much since I started wearing them. Crocs are endorsed by the Arthritis Foundation. I work for a doctor, and he recommends New Balance or Nike brand athletic shoes, but it is a must to get one that fits your foot. Make sure you bend a knee and support your legs whenever you can, while alternating feet, and walking is easier than standing. Take advantage of breaks by sitting down. If you can wear sandals to work, I recommend Chaco brand.
After running and doing some other sport activities, I used to have a conditions that you have mentioned: pain in the heel and blisters. Orthotics was in fact the solution. I have been using them for over 2 years and couldn’t be more comfortable. The challenge can sometimes be choosing a shoe that will fit well with a custom orthotic. Some shoe types are more forgiving than others. Thanks for sharing!
Not so simple. Shoe inserts should be prescribed and used under the care of a medical professional.