Whether you are walking, running or jumping, the feet and ankles provide the propulsion, this causes stresses that due to the vibration shock wave, and the entire body may be impacted.
Changes in certain foot variables are caused by long term running, for example the foot’s arch may become flattened. These changes are probably due to foot stabilizer muscles becoming fatigued, this is why using cushioned and corrective insoles during sports is a good idea, even for feet that in rest and static conditions are considered normal.
Why Should Cushioning Material Be Used in Your Insoles for Running?
According to physics, when the amplitude of the vibrations caused by hard impacts is reduced by a material, it is considered a cushioning.
As you run, a shock wave is generated by your stride every time your foot comes in contact with the ground, this wave then spreads up to the occiput (back of your head) through the skeleton, therefore it is the opinion of certain doctors and biomechanics that there should be cushioning.
As a matter of fact, when the heel makes contact with the ground and abrupt deceleration is caused which generates a shock wave.
So you know what your body’s natural cushioning systems are? They are:
- The joint and the joints cartilages.
- Resilient can cushioning properties are combined by the plantar pad.
- The anatomy and architecture of the feet when they switch from supination to pronation, referred to by doctors as varus/valgus.
- Our muscles as well as our proprioceptive muscular system.
- Lack of excessive weight and out overall flexibility.
Were you aware that an essential component of walking as well as running is pronosupination, it has three functions which are:
- To provide an energy recovering action
- To compensate for any disorders in the lower limbs
- To help absorb the shock wave and stabilize your stride
However, be careful, in order to avoid pathological under pronation (supination) or over pronation of the foot proprioceptive balance is required.
Do You Have a Pronator, Supinator, or Neutral Foot?
Look over the wear a pair of your shoes that you purchased at least a year ago and have used for over one thousand kilometres of walking and running. If the soles are worn on the inner sides, and the heel sole is worn along the side than what you are dealing with is over pronation.
If however the outer side of the sole is worn, what you are dealing with is under pronation (supination). If you have a centralized wear pattern, then you have a neutral pronation.
What Can Be Done With Over Pronation?
Wear on the distorted shoe stiffener and a pattern along the inner edge of your sole. This is common amongst many runners so there’s no need to panic, however a technical solution could be provided with a podiatric examination that includes stride analysis.
Our recommendation is that you purchase running shoes, remove the original sole and inset an appropriate insole, such as these from Powerstep, in the shoe; this would not be recommended however in the case of a pathological over pronation that a sports podiatrist has confirmed.
The risk here would be a condition that is known as “runner’s tendinopathy,” for example tendinitis or periostitis. You could also run the risk of experiencing a stress fracture.
What Can Be Done With Under Pronation (Supination)?
When the wear of the stiffener is toward the outer side as well as toward the outer side of the forefoot.
This is less common, only ten percent of runners suffer from this; it is seen more in football players. It is recommended that you wear neutral shoes with comfort insoles that are removable, this way you can switch them with podiatrist made heat molded insoles.
It is possible to experience tendinopathies, for example lateral peroneal tendonitis, however what is experienced mots is knee pains and there is a risk of developing osteoarthritis.
After you seek verified technical advice or the advice of a podiatrist, the use of insoles will reduce the risk of being injured as well as most chronic conditions such as periostitis or tendonitis by optimizing the capacity of the muscles for reduced fatigue and increased performance.