Runners and Running Injuries
Do you have sore or tired feet?
Are you still trying to find the best pair of running shoes?
Been assessed in the shop but they still don’t feel right?
Shoes! Shoes! Shoes!
Running and exercise blogs, shoe manufactures and over zealous salesman and women will all tell you the same thing, the right show will solve those running woes.
I’m here to let you know that while appropriate footwear will help it will not substitute for good education, load management and strength and conditioning. Physio Edge podcast 076 with Tom Goom discussed footwear advice for running injuries, the full podcast can be found at (insert). Here are my take home messages.
Let’s determine whether your footwear helped contribute to your injury because isolation footwear will not cause injury.
- Did you change your footwear less that three months before the injury occurred?
- Does your pain change when running in different shoes or barefoot?
- Are your shoes uncomfortable?
If you answered YES to all three of the above questions, your shoes may have contributed to your running injury.
Okay so you think it’s the shoes… Let’s go buy some new ones but before you hit the shops and drop an easy $200 on the latest and greatest that the big-name brands have to offer, let’s take some notes.
- Take your current shoes in with you. Make small changes in weight, width, arch type and flexibility as big changes in running footwear is associated with increased injury risk.
- Try your shoes on in the shop with the socks you wear running and chuck a lap. In shop your shoes should feel like you’re walking on clouds. Shoe comfort will not change dramatically, the shoe may stretch a little depending on fabric but the overall comfort of the shoe will not change. if you are not 100% satisfied DO NOT BUY, there is a shoe out there for you, they may just already be in your cupboard.
- Shoes that are light eight increase your running efficiency. less weight means less work and that is always a good thing when exercising.
- The most expensive is not always best. so, make sure you shop around and get the best fit for you.
- If you are an avid runner and feel like you’re running through your shoes, just remember that on average a running shoe should be replaced every 600km-1000km.
If you answered NO to any of the above three questions, your shoes may be contributing but its unlikely that it is the only underlying problem causing injury. a thorough assessment by a trained professional should include gait analysis and bio mechanics assessment, load management, strength and conditioning testing as well as running education. for long term symptom relief fix the cause, not the symptom.