Arch has been hurting for the last few runs, not during run, but can feel tightness for a few days after.
Same can be said for my knee. It might be time for a new pair of shoes, haven’t tried that yet.
I am a midfoot strike, currently running about 8:30s, long runs ~6mi, short/recovery ~3mi.
Not knowing what to do, I haven’t stretched it or rolled it, or anything like that.
Have been running more in past few months than ever before, but in moderation, with cautious gains, & fallback weeks.
All running stores have put me in moderate support shoes, currently in Adidas Supernova Sequence as a moderate overpronator.
I have had a few people recommend an insole to me, something along the lines of Superfeet.
I have never used anything aside from the stock insole of running/cycling shoes.
Is this a good first option, along with new shoes? Do you want the combo of a support shoe & an insole?
a support shoe + an insole will be too much. A support shoe is “supposed” to “correct” your overpronation; that’s what they’re designed to do. I’ll probably get lit up here for this, but I say go buy a minimal shoe or a neutral, lightweight trainer with no pronation control. part of the reason why you’re having arch pain is because, for however long you’ve been running in your control shoes, the shoes have been controlling the amount of pronation your foot goes through. you’re foot isn’t actually doing anything besides going along for the ride. And now, after all those miles, your foot is starting to break down . wearing a neutral lightweight trainer or minimal shoe will require the muscles in your foot to activate, to work, and chances are that arch pain will go away sooner than later. that’s just my theory.
so a neutral/cushion shoe, and with or without an insole like superfeet?
in case anybody else is curious…
5’11" 26yo male 170lbs.
first season really putting effort into running.
have been going for the consistency method, every other day or 3rd day, conscious of increases and fallbacks in mileage.
3-4mi short days / 5-6 longer, have been at it for a few months now.
previous seasons dealt with IT issues in hip, but seem to have overcome with strengthening/stretching.
don’t know much about running, have played soccer & hockey entire life.
trying to get cadence up as much as possible, seem pretty stuck at 75-80 right now.
IMO “moderate overpronator” is an oxymoron. ‘overpronator’ means you pronate more than moderately, since moderate pronation is pretty much a normal and good thing.
The only reason to even consider a shoe built for pronation is if you want that shoe to last a long time before your pronation breaks it down. However, the midsole is probably worn out by the time the pronation takes its toll on the shoe and you can use this as a way to help force you to replace your shoes in a more timely fashion.
I suggest you try a lightweight neutral trainer. the market is full of great options in this category. Around 12 ounces can get you a full cushioned neutral shoe.
Start there with the new shoe.
If the store you work with has a treadmill and will allow you to run half a mile in the store with a pair of superfeet insoles then go for it. But your odds of finding that they are good for running with are probably about 10% and that’s an expensive bet. The reason is that they are pretty much as thick as orthotics and many shoes out there aren’t deep enough. They lift your foot too high in the shoe and it no longer fits the heel as it should…so if you want to go this route, consider shoes that are ‘orthotic ready’.
Another thing you have to find out is whether you can tolerate good arch support. Most people with little to no arch, in my experience, can’t tolerate running in a shoe with good arch support. It focuses too much force directly there on the arch. They are fine for walking and casual wear, just usually not for running.
If you have a high-end boutique type running store, they might have the shoes, the insoles, and a treadmill on premises. If you’ve got a place like that then head in. They will try to talk you out of the neutral shoe, but my advice is to staunchly ignore them on this piece of advice.
Thanks for the advice.
Time to head into the local Fleet Feet & ignore their advice.
But only that one piece of advice. At Fleet Feet they are pretty knowledgable.
And my advice is based on the assumption that you pronate only moderately which is ‘normal’. If you pronate severely or have a pathology due to pronation (pronation-related injuries) then you may very well need a motion control shoe.
However, it’s like ritalin in that motion control shoes are overprescribed these days mostly due to shoe company marketing campaigns. And running shoe retailers must drink the kool aid. All motion-control devices decrease cushioning so it’s a trade off.
You did say that you are a midfoot striker. That can be good, but you can still klomp down pretty hard on the mid foot. Is your landing soft? You can attenuate your landing so that it’s soft – this whether you are fore/mid/heel striker and whether you shuffle or gallop with your gait. It’s all in the timing with which you tense the various muscles in the body before, during, and after landing.
The simplest way to ‘teach’ it is to tell someone to run silently. If you simply focus on running silently then the proper landing becomes intuitive. “Proper” in this case is defined as the landing that is least damaging and likely to cause injury—not necessarily the fastest or most efficient.
Fleet Feet stores often have a gait analysis station with a video camera set up to watch you run on a treadmill. Therefore, they should be willing to let you run a little in the shoes. It’s especially important if you are considering a pair of SuperFeet insoles.
Thanks for the advice.
Time to head into the local Fleet Feet & ignore their advice.
Yeah…I was put into support shoes for years, and could never run too far due to bad knee pain post-run. I finally tried a neutral shoe (with Superfeet) and the pain disappeared within a week. I find the Mizuno Wave Creations work really well for me…and to be honest I’ve been a little afraid to try something else now that I’ve found a shoe that works so well.
Again, thanks for the advice.
When I first got into running/racing a few years ago, Fleet Feet, who does have great people & in-store video analysis, put me in a Mizuno Wave Creation, a neutral. As this was my first foray into running, and I really had no idea what I was getting into, I ended up with a tight IT band snapping over my right hip. This led to physical therapy, where I learned the hard way the benefit of strengthening/stretching. PT video analysis determined I overpronated what they called a bit too much, and recommended I be put into a moderate support shoe. I went into Fleet Feet & told them what I wanted, didn’t go through the gait analysis again. Now I am in Adidas Supernova Sequence, a moderate support shoe, and while it might be time for new shoes due to mileage, I am finding funny little issues popping u like slight knee pain and this arch issue. So my slow day at work has led to internet & forum perusing, leading to all sorts of varied knowledge of orthotics, plantar fasciaitis, and superfeet. Armchair Doctor I am today.
In any event, I think I’ll go to fleet feet again this weekend, tell them what’s going, see what they have to say, & have a run in-store.
In response to your questions, I don’t know much of technical running form, but have been trying to run ‘quietly’ and land softly, keeping my weight underneath me. I don’t think I am a severe overpronator however. I have gotten into a midfoot landing after previously heel striking, though based on what I read, my cadence is still a bit on the low side, which I’d guess could be leading to some extra stress. At this point I’m far more concerned with endurance & injury-free running than I am speed.
May not only be the type of shoe. If it is a cramping pain, and if you are not already doing so, try stretching your achilles and calf muscles before and after you run. These muscles all hook together in the lower ankle and heel and calf tightness can cause pain in the heel and arch. Take a look at the Strassburg sock advertised in the back of most running and tri magazines. Regarding shoes and shoe stores, I have run in Mizuno Wave Creation for maybe 7-10 years - a long time. Several year ago I went to a high end local running store and they sold me the Mizuno with motion control, don’t remember the name. Within a week I had knee pain. Went back to my old shoes, pain went away. If your knee pain is new, and you previously ran on these shoes without pain, buy new ones. If you have always had pain in these shoes, try ones with less control. You may end up buying several pairs of running shoes before you find the ones that work best for you.
You mentioned your arch being sore, but then you just now mentioned plantars fasciaitis. Do you think you have PF? That’s different from a strained arch. Is the pain just barely in front of the heel pad?
I have chronic PF and it’s been kept pretty much under control simply by putting SuperFeet insoles in my daily shoes (can’t run with them, but they are great for walking in). But in my case I don’t think running contributes to my PF in the first place.
Adding arch support is definitely helpful for PF.
Nonetheless it can be hard to tolerate arch support in your running shoes so perhaps for your non-running activity it would be a good idea? Their hard plastic 3/4 length insert has been great in my dress shoes as well as in my cycling shoes. Strangely enough cycling causes my PF more grief than running.
See, I’ve been talking to much. I end up confusing people who are trying to help.
I don’t even know what PF is to be honest, doubt I have it.
What I’m feeling is definitely in my arch, not just in front of the heel pad.
It’s not tender to the touch either, it’s just like if am sitting lift my heel high off the ground, toes still flat, and push down and forward, it’s tight in my arch.
Hope that explains it.
I must say that I don’t take great care of my feet on a daily basis, maybe this is a sign to fix this.
I have worn sandals all summer, every summer, so probably not a good idea this summer.
I also wear gym shoes that are about 3 years old to work every day, that simply cannot be helping either.
I’m not going to demand superfeet, it was just something I had come across when doing all this research on arch pain.
My feet don’t hurt during running or cycling, just had this tight arch for a few days after activity for a lil’ bit now.
But the combo of arch & knee pain has me thinking you all are onto something here w/ the shoes.
