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December 21, 2001
Article # 8 (Read about
the series) - Download
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The Right Shoes.
by Chuck Garfinkle, MSPT
The right pair of shoes makes all the difference
in the world. They will make your runs more enjoyable and help
decrease your risk of injury. However, wearing the wrong pair
of shoes can hurt your running and make you more prone for injuries.
Usually, the first area of blame is placed on the shoes. Even
if the shoes are highly rated and expensive, it doesn’t always
mean they are the best fit for that individual. With over 150
different running shoes available to choose from, it’s no
wonder people have difficulty finding the right shoe for them.
Consider this. If you have suffered from any of the following
injuries, it may indicate that your shoes are to blame: blisters,
bruised toe nails, heel slippage, knee and/or shin pain, ankle
pain, neuroma, or hip pain. The shoes you wear are designed to
control and protect your feet while running. Everyone’s feet
has a natural pattern that it maintains whether you are running
or walking, however, if you are in the wrong shoe this pattern
gets altered or changed predisposing your body to injury.
To help determine your foot type, running pattern, and what shoe
shape to look for, you can take the "Wet Test". First,
dunk your foot in water and then stand on a surface that leaves
an imprint of your foot. While not every foot completely mimics
these three types, you can use the test to determine your general
foot type. The three possibilities are: normal, flat, and high
arch. (See pictures below)
Before talking about your foot type it is important to understand
that shoes are made in three different shapes or lasts: straight,
semi-curved, and curved all geared towards offering different
degrees of support to help with the variety of foot types.
The Normal Foot as seen above: has a pattern where runners
land on the outside of their heels then rolls inward slightly
(pronation) which helps with shock absorption. Runners with this
pattern and of normal weight will work best in a semi-curved shoe
last with shoes geared towards stability with moderate control
features.
The Flat Foot as seen above: has a pattern where runners
land on the outside of their heels and then overpronates (rolls
inward excessively) which over time can cause many different kinds
of overuse injuries. Runners with this pattern will work best
in a straight or semi-curved shoe last with an emphasis on motion
control and stability to help control overpronation. Avoid highly
cushioned, curved shoes secondary to lack of stability and control.
The High-Arched Foot as seen above: has a pattern where
runners land on the outside of their heel but don’t roll
inward (underpronation or supination) therefore not work effectively
as a shock absorber. Runners with this pattern will work best
in a curved shoe last with cushioned shoes with plenty of flexibility
to encourage foot motion. Avoid motion or stability controlled
shoes which reduce foot mobility.
To make it easier for you to narrow down your search for the right
shoe, I will divide training shoes into five categories: stability,
motion control, cushioned, lightweight training, and trail.
Motion control shoes are the most rigid, give the foot the most
control and support, and are the most durable. They are designed
with the purpose of limiting and/or slowing overpronation (excessive
inward movement of foot). These shoes are built with a straight
last offering maximum stability and medial support. These shoes
are appropriate if you: overpronate or need shoes that are durable
i.e heavy runner or have flat feet.
Shoes that feature stability offer a good combination of cushioning,
medial support and durability and are usually built with a semi-curved
last. These shoes are appropriate if you: have a normal arch,
are a midweight runner who wants some durability and medial support.
Shoes that feature cushioning are designed to encourage the most
amount foot motion. They are usually built with a semi-curved
or curved last and are designed to help runners who underpronate.
Runners with high arches usually do best with this design of shoe.
Lightweight training shoes are built on a semi-curved or curved
last and are appropriate for fast-paced training or racing and
if a runner wants a racing shoe with more support and cushioning
than the superlight racing shoes.
Trail shoes offer increased stability and durability and are appropriate
if you do a lot of off-road running, need extra traction, and
protection against stone bruising.
Hopefully, after reading this article, you now have a basic understanding
regarding running shoes and how important it is to determine your
foot type (high, flat, or normal arch), body type (heavy, light,
or normal weight for your body), and your foot biomechanics (overpronation,
underpronation, or normal pronation). However, determining your
foot type and whether you over/under pronate isn’t easy and
may require the consultation of a podiatrist, orthopedist, or
physical therapist. Once you feel comfortable with your needs
go and try on different brands of shoes and appreciate how much
they vary regarding fit and comfort.
References:
1. Runner’s World: Know your foot type; By Paul Carozza,
Rodale Press, Inc. 1999
2. Runner’s World: Choosing the right shoe; By Paul Carozza,
Rodale Press, Inc. 1999
3. Runner’s World: Are you wearing the right shoes; By Paul
Carozza, Rodale Press, Inc. 1999
Information
on this website is from third party sources that we believe to be
reliable. However, we have not independently verified any of the
claims, facts or opinions contained in any such material. The owner
of this website, and its agents, employees, officers, directors
and representatives therefore disclaim any liability for any persons's
reliance on this information, and this information is presented
without any warranty whatsoever. Before making any change to training
or treatment, or otherwise taking any action in reliance on the
information presented, an athlete should consult with his or her
parents, coach and physician.
For more information, or with questions, please email: PaulR@PainRelief-PT.com
