Benefits of Running with Orthotics

By Dr. John Goodner, D.P.M.

Whether you like to run 5K’s, 10K’s, Half or Full Marathons, having the proper running shoe is the single most important factor in injury prevention for runners of any level of competition or training. Running shoes must be selected based on the following: past experience with different shoe brands; biomechanical demands specific to the gait of the runner; and environment of the running surface on which the runner will race or train. In addition, current injuries and foot type (pronated, neutral, supinated) must be addressed to maximize running efficiency.

If a runner is pronated, or flat footed, they are using more muscle energy to compensate and elevate the arch to a more ideal push off position. This leads to slower racing times, more overuse injuries, and degenerative joint changes to the lower extremity. A custom orthotic can maintain the fallen arch in a more energy efficient position allowing your muscles to work less, creating potentially faster racing times, and decreasing lower extremity injury. A supinated or high arch, that is flexible, can also cause pain and present with similar issues; this can be addressed with a custom orthotic as well.

Going for a run? Check out these injury prevention tips first:

How often should I replace my running

shoes? It is commonly recommended to replace running shoes every 300-500 miles. This can be difficult to keep track of, so the competitive runner should keep a running calendar to calculate when they will need replacement shoes based on their daily mileage and training schedule. For the more casual runner who does not track their mileage, it takes approximately 66 hours to run 500 miles at an eight-minute per mile pace.

When is the best time to try on new shoes

and how do I know they fit? Always try a new pair of shoes on late afternoon. This is when your feet are the largest due to swelling from standing and activity throughout the day. Always wear a cushioned sock when trying on a new shoe. You should be able to fit your thumb’s width in between your longest toe and the end of the shoe.

How many pairs of shoes should I be using

at one time? For the competitive runner, two to three pairs of shoes should be used. It is best to alternate running in one pair one day then using the second pair the second day to allow full recoil of the shoe cushioning and maximize the life of your shoes as well as decrease your chance of injury.

What shoes should I wear when I’m not

running or training? Never walk in flat flexible shoes, flat sandals, or barefoot; even around your house. Competitive runners use recovery sandals with arch support and a heel that is higher than the toes. Purchase a good pair of supportive house sandals to prevent stress or overuse injury secondary to lack of arch support.

What are the best socks for runners? Socks are essential in terms of injury prevention

and athletic performance. Synthetic Acrylic/ CoolMax® fiber socks are ideal for the distance runner in order to prevent friction skin injuries. Many running stores have sport-specific socks with thickened padding for prominent areas on the feet to prevent mechanical or shear-induced injury to the deep tissue and bone.

⊲Dr. John Goodner is a Board Certified Reconstructive Foot & Ankle Surgeon with the Foot, Ankle and Leg Specialists of South Florida. He specializes in sports medicine, foot and ankle injuries, foot & ankle arthroscopy, lower extremity trauma & lower extremity deformities in infants, children, teens & adults. The South Florida Institute of Sports Medicine in Pembroke Piness located at 17842 NW 2nd St, Pembroke Pines, FL 33029. Their office number is (954) 430-9901. The practice website iswww.SouthFloridaSportsMedicine.com. You can follow them on Instagram @SouthFloridaSportsMedicine & Twitter @SFLSportsMed.