Running Orthotics Explained

How custom insoles for runners can enhance your running experience

Running is a very popular pastime with many plus points such as improved cardiovascular health, weight management, and overall fitness. It is also known to lift mood and enhance mental health as an added bonus. It has the advantage of being readily available to all – you don’t need any equipment other than a good pair of running shoes. You might also consider investing in a pair of bespoke orthotics to get the most from your activity. Here’s why:–

The benefits of custom orthotics

1: They enhance comfort

Custom made running orthotics are tailored to fit the unique shape of your feet, providing significantly greater comfort as compared with over-the-counter inserts. They help to distribute weight evenly, eradicate pressure points, and reduce discomfort and fatigue during long runs.

Foot Profiles

Bespoke orthotics are shaped to correct and support different foot profiles:

Low arch or flat feet:
With little to no arch, the foot often rolls inward (over-pronation). Arch support is required to elevate the arch, heel cups to stabilise the heel, motion control to limit over-pronation.

Medium arch or normal feet: A moderate arch height. General support for shock absorption required, mild arch support to maintain alignment, contoured footbed to enhance comfort.

High arch or hollow feet: With an excessive arch height, the foot often rolls outward (underpronation or supination). Arch support is required to distribute pressure evenly, deep heel cups to provide stability.

2: They help to resolve or prevent problems

Orthotics can address various running-related issues by providing specific support, alignment, and cushioning where needed. Here are some common running issues that orthotics can help with:

Blisters: Bubbles of fluid form beneath the uppermost skin layer caused by friction and pressure when running. They can be extremely painful and require attention to relieve pain and prevent infection.

Rolling over on ankles – supination or over pronantion: Excessive inward or outward rolling of the foot, leading to increased risk of ankle sprains and stress fractures.

Lost toe nails: For marathon and longer distance runners this complaint is caused by feet moving too much within the shoe causing toes to bang against the front of the shoe. Not surprisingly after 26 miles this can lead to blood blisters, blackened toe nails which can sometimes eventually drop off.

Shin splints: Pain along the shinbone experienced during or after running, caused by repetitive stress of the connective tissue over the bone, leading to inflammation.

Plantar fasciitis: Heel pain, or pain under the arch of the foot, often felt especially in the morning or after rest.

Knee pain (Runner’s Knee): Pain around or behind the kneecap, caused by overuse, flat feet, hyper mobile feet, misalignment, or weak or unbalanced thigh muscles. It is felt particularly when running downhill, or ascending and descending stairs.

Hip pain: The hip is home to 17 different muscles that are divided into four groups – the gluteal, lateral rotator, adductor and iliopsoas. Repetitive overload of one or more of these muscle groups due to e.g. misalignment, can result in hip pain or bursitis.

3: They can help to improve your running

Custom orthotics or insoles permit the optimum alignment of the feet and lower limbs. When feet and legs are correctly aligned, they require less muscular effort to maintain stability, leading to better energy conservation and endurance.

Orthotics in conjunction with the appropriate running shoe for your foot type can also promote a more efficient foot strike pattern, improving running economy and reducing fatigue.

So, in summary, if you enjoy running and appreciate the effects of this activity be it a quick run round the park, 5km, 10km or longer – custom running orthotics are a worthwhile addition to enhance your experience, optimise your running style and help prevent injuries.Find out more about bespoke orthotics.
Call 020 7631 0077 or email info@footfactor.com to book your FREE initial consultation and take a step in the right direction today!