Orthotics for running

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 JamButty 19 Jul 2017
Hi, after numerous injuries over the years as I've tried to up my distances, in both legs, my physio is trying to push me towards orthotics. He reckons my injuries are based on leg weakness and overpronation. Any gait analysis I've had done has said I'm neutral so they're the shoes I've been buying.
I'm really against forking out £100+ for specialist orthotics, so she directed me to some insets like:

https://www.physique.co.uk/Orthotics-Footcare/Orthotics-Insoles/Vasyli-Red-...

These have a 6 degree insert to essentially correct my overpronation. Its still £40, there seem to be cheaper ones around but I'm unsure of what is the best approach. She doesn't approve of overpronation shoes.

I would greatly appreciate comments from anyone who has any experience or views with this?

Ta
JB
 Neil Williams 19 Jul 2017
In reply to JamButty:

Superfeet are decent if a little pricey.
 nathan79 19 Jul 2017
In reply to JamButty:

Insoles have been a godsend for me and my flat feet. Knees used to give me no-end of bother playing basketball and football. The last straw was the crippling IT band syndrome when I started hillwalking.
All my gym/running trainers are overpronator shoes while I use insoles in my day-to-day shoes and hill/mountain boots.

Give the orthotics a go, hopefully they remedy your issues.

In the past I've used orthotics from a company called Dr Foot, they're about £25 a pair. I now use ones from a company called Active Orthotics (who from what I've seen make them for a good few other companies) which cost me around a tenner.

 The Potato 19 Jul 2017
In reply to JamButty:

ive had the opposite experience, i tried various orthotics which temporarily masked the problem but didnt help. I went to a sports physio rather than a general physio who videoed me running and analysed various positions and worked out where the muscle imbalances were and prescribed me exercises to sort them out. Definitely helped me up my milage.
 petestack 19 Jul 2017
In reply to JamButty:

> He reckons my injuries are based on leg weakness and overpronation.

When my doctor first referred me to a podiatrist round about the turn of 2007/2008 for another foot problem, the podiatrist discovered Achilles problems and made me custom orthotics. At that time I'd been suffering endless knee problems since my first West Highland Way Race in June 2007, but not since I started running with the orthotics, which I've used ever since.

> Any gait analysis I've had done has said I'm neutral so they're the shoes I've been buying.

I'm not convinced by gait analysis (never had it done in a shop) and just buy the shoes I know to work for me. But do know that I have completely different wear patterns running and walking.


> These have a 6 degree insert to essentially correct my overpronation. Its still £40, there seem to be cheaper ones around but I'm unsure of what is the best approach.

My orthotics are based on Formthotics Red/Blue insoles with added eight-degree wedges built by my podiatrist. Because the wedges are pretty solid and don't crush or deteriorate, I now just buy the new Formthotics when the old ones wear out and glue on the old wedges myself. I've collected four sets over the years, so try to keep a couple of good ones on the go and can share them between several pairs of shoes or boots without constantly needing to change them over. But you might be interested to know that the podiatrist also suggested the six-degree Vasylis as a potential (if not so steeply sloped) off-the-peg alternative. I'd meant to get a pair to try, but struggled to find a supplier who'd sell to non-professionals and, not having been back to the podiatrist for years with things working for me, never got round to following that up again.

> She doesn't approve of overpronation shoes.

I think that's silly. I quite happily use either neutral shoes or ones intended for over-pronators, but always with my orthotics replacing the stock insoles. If I run without my orthotics, I start crushing the inside edges of the midsoles very quickly even on the ones for over-pronators.

> I would greatly appreciate comments from anyone who has any experience or views with this?

If you need orthotics, there's a good chance that getting them will transform your running and, by extension, your life. So I'd say give them a go, but get ones with wedges if you need ones with wedges because that's the main point!
 tony 19 Jul 2017
In reply to JamButty:

> I'm really against forking out £100+ for specialist orthotics,

How much would you pay for a new pair of running shoes? £100 or so? How much are your physio apppointments?

I have a pair of custom-made orthotics, and I have no regrets about paying some way over £100 for them. If you're going to do something to correct your running gait, you might as well do it properly.
 Ridge 19 Jul 2017
In reply to tony:

I ended up paying for custom orthotics, cost me not far short of £200. However my achilles problems had become so acute I was on the point of giving up running. Took some getting used to, but in the end money well spent.
 angry pirate 19 Jul 2017
In reply to JamButty:

My tuppeneth: I had gait analysis and custom orthotics by a specialist in Stoke for a recurring soft tissue injury in my back. That set me back £160. I also made visits to a physio who treated the soft tissue injury and gave me preventative exercises.
Eventually, in desperation, I went to see an NHS physio who took one look at the orthotics and told me they were a waste of time, gave me further exercises and when they failed to sort stuff in the next six weeks referred me to an arthritis specialist. Cue MRI scan, diagnosis and successful management plan.
The money I spent on private physio and orthotics doesn't rankle much compared to the years of pain I suffered coupled with the guilt that I was "overtraining" or "not stretching enough" or not "warming down properly" or so I was told. The NHS had no vested interest in making money from me or making repeat appointments so they diagnosed, fixed and get me out the door with minimal fuss so I'm walking, climbing and enjoying the outdoors again.
The orthotics? Gathering dust these last five years.
 SouthernSteve 19 Jul 2017
In reply to JamButty:

Have a listen to the recent Train Smarter - Running podcast (episode 31) where the Sports Podiatrist Ian Griffiths gives a good account of when orthotics may be useful and that they might not need to be a permanent solution in many cases, mirroring many of the comments about seeing a sports physio above. He is rather dismissive that orthotics are the answer to a lot of problems.

HTH

https://itunes.apple.com/gb/podcast/train-smarter-kinetic-revolution-podcas...
 petestack 19 Jul 2017
In reply to angry pirate:

> The NHS had no vested interest in making money from me or making repeat appointments so they diagnosed, fixed and get me out the door with minimal fuss so I'm walking, climbing and enjoying the outdoors again.

My podiatrist, like the sports-specialist GP who referred me to him, was on the NHS, so no-one was 'making money from me'. Just helping me and, in my case, getting it right. For no cost to myself beyond the replacement insoles I've since sourced to refresh his original free work.

 nufkin 20 Jul 2017
In reply to Neil Williams:

> Superfeet are decent if a little pricey.

Agreed, and since they (I think) come with a 60 day money-back trial period it's worth giving them a go before spending the big money on a podiatrist. Bear in mind that, strictly speaking, they're not 'corrective', they just provide a neutral alignment. If you're really out of whack you'll probably need the specialist ones.

I generally use the green Superfeet in everything I wear, though in lower volume shoes they can be a little tight, so I've treated myself to a carbon pair for my favourite trainers
 Neil Williams 20 Jul 2017
In reply to nufkin:

Beware that the bit about blue Superfeet (the lower profile ones) knackering waterproofing on boots is true - the ribs damage Gore Tex linings. Only use those ones in non-waterproof shoes.
OP JamButty 20 Jul 2017
In reply to JamButty:
Thanks all, just trying to decide now, Dr Foot and Superfeet all come in below £30. I can't see a reference to the green superfeet angles. I've been told to look for 4 degrees? They look flat on the pictures? Can anyone advise or send a suitable link
Ta

edit: nufkin is this sort of what you're saying?
Post edited at 21:17
 Neil Williams 21 Jul 2017
In reply to JamButty:

Green Superfeet are more angled than blue. I prefer blue, personally, as my arches aren't very high so I find green chafe a bit, though it will vary. But as I said beware of blue in waterproof shoes, they WILL leak.
 climbingpixie 21 Jul 2017
In reply to JamButty:

I've been using the thin Sole ones in my fell running shoes and really like them. A bit of arch support and a little bit of heel raise but otherwise they're fairly minimal. They're a bit more expensive than Superfeet but they seem to have a good 90 day money back guarantee (though I haven't tested it) and they're heat mouldable for perfect fit. I've done about 125 miles in mine so far and been very pleased with them.
 AllanMac 22 Jul 2017
In reply to JamButty:

I'm no podiatrist, and neither am I a runner any longer, but I have successfully managed a similar foot problem simply by using green Superfeet and taking more care about my lacing.

Without good orthotics in place, lacing too tightly can cause big problems. It can force the arch downwards onto the poorly supported shoe footbed, flattening the feet and stretching the plantar fascia (the ligament under the foot that connects the heel with the toes). It can cause the sharp pain of 'plantar fasciitis', plus an increase in pronation. Misaligned feet can cause problems all the way up the skeleton to the knees, hips and back, as the body tries to compensate over the course of a long walk or run. I suffered this for several years before realising what was going on with the biomechanical specifics of my own feet.

I went for expensive specialist orthotics which didn't really help much, because at that time I hadn't realised how much damage the tight lacing was actually doing (which for me was the major cause, as it turned out). Also I couldn't understand why walking around barefoot in the house and garden was relatively pain-free, until it clicked that my feet were much more comfortable when my arches were allowed to revert to their natural shape.

With that in mind, I experimented with loosening the laces on the mid-uppers of my shoes and boots while keeping them tighter on the ankle cuff. This allowed my arches, with the help of off-the-shelf footbeds, to rise and fall naturally inside. I have had no problems at all since then.



OP JamButty 22 Jul 2017
In reply to JamButty:

Thanks all...I've gone for some footactive inserts around £25, after a range of different recommendations. I'd rather pay a small amount and see if they make a difference.
I'm trying to keep the motivation of strengthening exercises as well....
Once my calf settles down I'll hopefully get running again and see how it goes.
 Tobes 22 Jul 2017
In reply to JamButty:

What worked for me,

Three quarter length carbon moulded inserts (i'm flat footed)

They fit into every and any shoe/boot I have on top of the existing insole. I think they are Right Stride.

Not cheap but worth every penny.

Has help me with running and 'humping' loads in the mountains without the knee issues I used to get.

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