Are You a Runner?

Running and Jogging

by Dr. Louis J. DeCaro

Running and jogging are popular forms of cardiovascular exercise. Conveniently, running and jogging can be done alone or in groups, indoors or outside, any time of day, and during any season. However, proper conditioning, stretching, exercise, and footwear are important to avoid foot injuries during running or jogging due to the high impact on the feet during these activities. Injuries can be avoided by making sure to stretch the muscles, tendons, and ligaments before and after running or jogging, as well as gradually building up distances and speed over time as part of a regular routine. It is important to protect the lower legs, ankles, and feet from overstrain, and always see a podiatrist for any type of chronic ache or pain in the lower leg, ankle, or foot during or after running or jogging.

Common foot problems associated with running and jogging are shin splints, plantar fasciitis, and Achilles tendonitis. Athlete’s foot, blisters, corns, and calluses can also occur; good foot hygiene and care, as well as wearing clean, properly fitting socks and sneakers can be of help in these areas. Since running places a high impact on the feet, running shoes need to be cushioned to absorb the shock. The motion of running rolls the foot from the heel to the toe; the foot then bends at the ball to complete the step. Therefore, appropriate running sneakers must have flexibility at the ball of the foot, and the heel should rise when the forefoot presses down. The shoe’s heel should be low and slightly undercut; make sure the heel stays snugly in the shoe without slipping out. The middle of the shoe should be more rigid for support. Footwear made of a lightweight, breathable material is most comfortable when running.

When running or jogging, it is important to protect the feet with appropriate footwear that addresses your foot inclination and gait. Overpronation occurs when the ankles roll inward more so than usual when walking; this condition benefits from shoes that offer motion control and mid-foot support, along with less cushioning, a rigid sole, and a reinforced heel counter. Underpronation places pressure on the outside of the feet, which requires shoes that provide stability, extra shock absorption, additional cushioning at the forefoot, and reinforcement around the heel and ankle. Those classified as having a normal foot inclination can wear just about any type of shoe without issue.

To ensure a proper fit for running shoes, be sure to measure both of your feet while standing; buy a shoe size that accommodates the larger of your two feet, since most people have feet that are slightly different in size. There should be about half an inch between your toes and the front of the sneaker to allow for wiggle room. Try the sneaker on with the socks you will wear while running, and shop for running shoes in the latter part of the day, when the feet are more swollen. Test the shoes on a hard surface, not just carpeting. Remember to replace your running footwear about every 400 miles to maintain proper support, shock absorption, and fit. Consider having two pairs to rotate, which will make them last longer and allow time for them to air out and dry.

Aside from checking with a doctor or healthcare professional before starting any exercise or fitness regimen, be sure to have a podiatrist conduct a thorough foot exam to correct and/ or prevent foot problems that may worsen with exercise.

PATIENT TESTIMONIALS

littleSTEPS® foot orthotics

"Once he started using littleSTEPS® the problem stopped-Immediately! He can run and jump and play all day without any complaints at night. He has never complained of discomfort from the inserts and in fact won't wear shoes if they don't have the inserts in. littleSTEPS® are amazing! My younger daughter is now wearing them too. Thank you for making these littleSTEPS®!!"  -Janelle H

“Immediately upon using his orthotic inserts, his balance improved resulting in less falls, better coordination and he no longer complains of fatigue in his legs with walking and running. Best of all, his confidence has increased greatly!”
- Melissa D

QUADRASTEP SYSTEM®

“...After spending almost a year of getting cortisone shots in my heels, wearing various daytime and nighttime braces, as well as trying dozens of shoe/insert combinations with no appreciable relief I am happy to tell you that I have spent more pain free time on my feet in this last month than I had in the past year.”
- Craig S

“I've been amazed at the difference my QUADRASTEPS® insoles have made for my quality of life.  I'm an avid tennis player, and not long ago my chronic heel spurs and aching high arches left me limping off the court after only an hour. Since starting with QUADRASTEPS®, I can now play​ two to four hours a week with virtually no pain. I also just returned from a 10-day trip where I walked at least eight miles a day over the hard cobblestones of Europe without having to break stride!”  - Tom R

How Important is Footwear When Wearing an Orthotic?

Orthotics do not work without something to give it contact with the dynamic foot.  That is where the shoe comes into play.  With footwear, the orthotic becomes an extension of the foot (or at minimum a bridge between the foot and shoe). With that all being said, are shoes an important consideration when wearing orthotics?  Absolutely.

The Importance of Fit

The first thing to remember is that a shoe is only as good as the fit.  A $200 shoe that fits poorly has less value than a $40 shoe that fits properly.  You will benefit from having an expert select and fit your shoes.

Find a retailer that has a good selection of shoes, and has associates who are skilled at fitting and have a history of customer satisfaction.  It is best to find a retailer who has a certified pedorthist on staff or someone who has a good understanding of pedorthic concepts.  Once you have an idea of which retailers might meet your requirements, ask these questions.  Does the sales staff know their stuff?  Do they measure feet?  Are they listening to you? 

The Basics of the Fitting Process

One concept to remember is that shoe size is not foot size.  A person who has a size 9 foot may wear a size 9 shoe – or a size 10 – depending on the brand. Even within a brand you can find that different models can have fit characteristics.  The starting point in shoe selection and fitting is to be professionally measured with the Brannock Device.  This foot measuring apparatus measures the heel-to-toe length of the foot, the heel-to-ball and the linear width.  Using the Brannock Device not only indicates the foot size but helps to visually show foot expansion between non-weight bearing and weight bearing state.  It is also a great tool for help quantify a size difference between the two feet.

Shoe selection is very important and the general goal is to match the foot shape to a corresponding shoe shape.  If the foot is shaped like a loaf of bread, then look for a straight-lasted shoe.  If the foot is shaped like a banana, then look for a curved-lasted shoe.  An important consideration is the orthotic itself, as they will affect the effective shape of the foot.  As most orthotics tend to be more straight and full, often the best shoe options are those that are also straight and full.

When fitting the shoe, the professional should try and fit the widest part of the foot into the widest part of the shoe.  If that is achieved then the shoe will flex naturally along with the foot, enabling a more fluid gait and causing less irritation.  Beyond last shape and ball-of-foot placement, having adequate space at the end of the shoe is important.  In general, having at least 3/8^th of an inch of space at the end of the longest toe (which may not be the great toe).

Shoe Selection is Critical

Before buying shoes, it is best to assess your expectations.  Orthotics will not fit into all shoes.  In fact, they will fit into a minority of shoes found in a typical shoe store.  The shoe will need to tie, Velcro or otherwise be secured around the foot.  In addition, the shoe needs to have enough internal volume to accommodate the orthotic. Remember that any given shoe model might not be the best fit option for every person.  In addition, depending on your activity level, the shoe you need may not a running shoe.  A full-waisted walking shoe may be the perfect shoe or perhaps a casual oxford.  Instead of looking for specific styles of shoes, look for specific features.

Follow Up

Don’t be afraid to ask for a return visit so you can have your retailer check how the shoe fits and how it accommodates the orthotic.  It may take a little time for the orthotic to seat firmly into the shoe and start to feel comfortable. If you have any pain, you should go back to your retailer immediately to have them check that they have chosen the correct shoe for your foot type and your orthotics.



Information courtesy of Lamey Wellehan Shoes  •  Maine’s Shoe Store since 1914