Running applies greater than usual stress, and sometimes pain, to feet, legs, and joints. Especially for people who do not have a naturally optimal running stride and foot anatomy, running orthotics may help to prevent injury and alleviate pain. Different types of running orthotics serve different — and sometimes opposing — purposes, so it is important for someone considering using them to understand his or her individual needs.
Pronation is the term used to describe the motion the foot makes during walking or running. For someone with normal pronation, body weight will be fairly evenly distributed over the foot when it hits the ground and pushes off. In overpronation, the foot rolls further inward as it hits the ground, and most of the force from pushing off is distributed over the first two toes. Underpronation is the opposite — the foot does not roll inward far enough, and the outer toes absorb more of the push-off force.
In addition to pronation, the height of the arch of the foot can be problematic for runners. Usually, people with normal arches also run with normal pronation. Arches that are too high or low can be problematic, however. People with low arches are often overpronators, and people with high arches are often underpronators, although this is not always the case.
Orthotics may be purchased over-the-counter or custom-made by a podiatrist. If orthotics are bought in a store, those designed specifically for running will usually be the best choice for participants of that sport. Shock-absorbing orthotics, however, that are designed for general athletic purposes, may be appropriate as well. It is important for someone buying over-the-counter running orthotics to know his or her pronation type and arch height, since an orthotic designed for a different pronation type or arch height will do more harm than good.
Custom-made running orthotics are designed by a podiatrist after careful evaluation of the individual's foot anatomy and running gait. Since they are specific for one person's foot, they can accurately compensate for whatever problems that individual is having. A drawback of custom orthotics is that they can be quite expensive, but they also typically last longer than over-the-counter orthotics.
Orthotics can help relieve the symptoms of some common medical conditions incurred by runners. Running orthotics may be used by people with plantar fasciitis to help distribute their weight more evenly over their feet. People with shin splints may also find cushioned orthotics useful to help absorb shock, thus reducing shin pain.
