When the Shoe Fits

This post has been created to give runners of all levels the tools they need to remain injury free when training. What qualifies me you ask? I am a practicing Chiropractic Physician with a Masters in Sports Science and Rehabilitation. I have worked with all levels of athletes that range from the professional to the weekend warrior. The reason I say the things I say is because that’s what the research indicates and it’s also what I have seen in my office. As you progress through the training season I will start touch on specific injuries and ways to prevent them from occurring as well as tips for other sports like biking and swimming.
 
The first thing runners want to do before beginning a new training regiment for a run is purchase a new pair of shoes. Unfortunately when shopping for a new pair of shoes many people purchase based on the color or price and not based on the needs of their feet. What people should understand is that there is a shoe out there that was built for your particular foot. The shoe type that should be worn depends on the structure and mobility of your foot. If you are wearing the wrong shoe when training, conditions can occur such as plantar fasciitis, shin splints, runner’s knee, ITB or TFL syndrome, pelvis pain, and low back pain. Here are a few things to keep in mind when you decide it is time to buy a new pair of shoes.

• Get Fitted - There are three different types of shoes including neutral, stability and motion control. It takes someone that understands the foot structure and biomechanics to get a proper fit. The person fitting you should also watch your running gait since it is completely different from your walking gait.
• Shoe Size – Studies have shown that after 10 minutes of running your foot can swell up to 3% more than normal size. Therefore it is important to get a shoe that is a size to a size and a half bigger than you wear normally.
• Cushioning – Most shoe companies are using either Ethylene Vinyl Acetate or Polyethelene for cushioning. The density of the cushioning depends on what type of shoe you have. It is wise to have two pair and alternate everyday to allow the cushion ample time to return to form between runs. This will ensure that you have the support your body needs.
• Mileage – Just like your tires there is a limit of how many miles you can put on your shoes before the cushioning and tread start to wear out. Most people should replace their shoes every 250 - 350 miles depending if they are a heavy striker or not. If you are training for a marathon it is smart to have two pair and alternate between training days and for a half one pair should be sufficient.
• Tread – Running shoes have a linear tread pattern designed to absorb forces when running in a straight line. Therefore it is important that you use your running shoes for running only. If you plan on playing a multi-directional sport get cross trainers or sport specific shoes.

 
When the shoe fits the runner properly for their particular running style and foot type they will get the cushioning they need and a shoe that allows for proper foot movement. With the proper shoe type you will give yourself the best opportunity for prevention of injury.