In the professional world of running, insoles are frequently the subject of passionate dispute. Expert opinions and study findings on the usefulness of insoles are mostly split.
There is a lot of data on the benefits of insoles, as well as evidence for the fact that they don’t make a difference, or perhaps cause harm. Since it is the topic of today’s article, let’s look at whether professional athletes use this tool.
Professional runners rarely use insoles, preferring instead to rely on the support provided by a decent running shoe. When recovering from an injury, a small percentage of professional runners use insoles to cushion the impact of their feet on the ground.
While everyone could benefit from a little more support now and then, insoles aren’t for everyone. You don’t require insoles if you’re not suffering any exceptionally severe pain in your feet, joints, or lower body while running. Insoles are also optional if you don’t have any severe difficulties with your feet or stride that can’t be rectified by coaching your technique.
Do Runners Even Need Insoles?
To begin, runners who do not have a biomechanical problem frequently use insoles excessively. Many runners believe that wearing an orthotic device will “support” their arches and protect them from the pounding they receive while running.
Others have just recovered from an overuse injury and decided to keep jogging while wearing insoles. What runners and doctors need to know is what they’re aiming to achieve with insoles.
To correct excessive range of motion in the subtalar joint, rigid or semi-rigid orthotics are commonly recommended. A gait examination may reveal a greater range of motion during heel strike and into midstance, even if the patient does not have a true deformity.
As a result, the doctor may suggest an orthotic device. All of the most recent running studies have centered on “correct running form.” More than the shoe or insole, this appears to be the most critical limiting factor in addressing overuse injuries.
Where do insoles play a role in running?
Is it better to land on our midfoot/forefoot or our heels when running?
The majority of professional runners who finish first and race quicker land on their forefoot, according to data.
While we should keep our focus on being healthy rather than winning, we may deduce from these runners that they have developed an efficient and natural running style. By lowering the heel to the ground, we convert the vertical force of striking the ground into rotational force.
This is a vital idea to grasp when forefoot or midfoot striking. This is accomplished by first pronating the entire foot, then pronating the subtalar joint just as the heel lifts off the ground to initiate forward motion. As a result, using an insole to inhibit subtalar joint motion and heel striking isn’t necessary.
To fully absorb the shock, we require the motion that occurs during the entire process of forefoot strike to heel contact and pronation.
Is Proper Running Form Enough To Prevent Pronation?
It’s more necessary to “learn how to run” than to know what kind of shoe or insoles to wear. When a runner has proper form, shoegear and insoles become redundant. That “treatment,” like every other legitimate treatment procedure, must be substantiated by sound evidence-based medicine.
If a runner visits the doctor with a chronic overuse injury, the doctor emphasizes the importance of learning proper running form and educating the patient on forefoot striking, proper cadence and transitioning from the current running form.
Doctors educate runners on appropriate running form during mid-season training for a marathon or similar distance event but warn them that a sudden change in gait before a race could be detrimental if training time is insufficient.
If the runner is heel striking, an insole can be used temporarily until the patient can convert to a forefoot strike pattern and only if symptoms are present as a result of the overpronation caused by heel striking.
The difference between prefabricated and custom insoles
Running specialty stores have many excellent pre-fabricated choices. A high-end pair can cost between $40 and $75 and last for approximately a year. The majority of running retailers can assist you in finding the optimum fit.
The materials used to make custom orthotics are tailored to the runner’s weight and mileage. A plaster foot cast is formed, the gait of running and walking is studied, and measurements of the foot anatomy are taken and transmitted to a lab for manufacture with the cast.
These can last for up to 5 years and cost between $200 and $400 depending on the supplier, with certain insurance providers covering orthotics. Prefabricated inserts usually give adequate support to allow the runner to choose his or her preferred movement path.
Wedge adjustments and felting are frequently used to tailor them for the patient. The next stage is to create personalized insoles if the customization is comprehensive and the runner exhibits considerable improvement.
From measurement and casting to actual use by the patient, custom orthotics can take up to a month. Even then, a one-week ‘wearing in’ time is required. If you’re in a hurry, prefabricated is the way to go.
Are Insoles Long Term Solution?
This is a question that is determined by the kind of your damage. Orthotic prescription is near the bottom of the strategic plan for treating injuries, as you can see. Except for a few conditions, custom insoles are a tool that should be used as part of a long-term preventative approach.
Insoles can help maintain and enhance alignment once training faults and dysfunction along the kinetic chain have been addressed. Long-term insoles use was formerly thought to weaken muscles. This has been proven false by numerous studies. If insoles make you feel more at ease and improve your capacity to participate in the activity, then go ahead and use them.
Benefits of Insoles for Runners
- The most common type of injury worldwide is a foot injury. Unsurprisingly, foot discomfort has affected everyone at some point in their lives, from professional athletes and players to regular folks. As a result, foot pain necessitates greater attention, which is exactly what insoles provide. The arch between the toes and the heel is cushioned by the insoles, making movement simpler and easing pain.
- Individuals with genetic abnormalities such as flat feet and dropped arches have been reported to suffer severe injuries and agony. They can, however, alter their foot while also alleviating chronic discomfort with shoe insoles. They engage in athletic activities in the same way that other people do. The correct insoles will assist them in overcoming any pain they may be experiencing as a result of accidents or shocks. The insoles provide a stable foundation for the feet, and there is constant touch between the shoe and the feet.
- As previously stated, the most major benefit received from the insoles is comfort. Doctors frequently encourage patients with particular medical issues to wear comfortable footwear. As a result, with the right insole, you can easily achieve that comfort. The weight of the individual is uniformly distributed throughout the shoe due to the skill involved in designing these shoe insoles, which helps to reduce tiredness and preserve performance.
- The prevention of a foot infection is another key advantage of acquiring the proper shoe insole. Due to the constant touch of the feet with the inside of the shoe, many runners complain of excessive foot sweating. The correct consoles, on the other hand, will aid in the prevention of bacterial growth in the shoe or on the feet. This will lessen the likelihood of blisters and sores developing on the foot, as well as the risk of serious infection.
- Because many show insoles are constructed of polysorbate foam, they are lightweight and do not add to the overall weight of the shoe. As a result, the feet can move more freely during regular use. Individuals in their latter years can also use the insoles to replace their old insoles. Runners and sprinters who require speed in their sports would benefit greatly from lightweight shoe insoles.
As a result, the correct kind of shoe insoles can help you perform better in your activities while reducing pain. A simple investment in the appropriate insole might save you hundreds of dollars in the long run if you don’t take care of your feet now. Insoles are frequently used by sprinters who suffer from metatarsalgia or metatarsalgia. By continually absorbing shocks during running, it avoids shin splints, ankle sprains, bunions, and harm to the heel.
Conclusion
Insoles, according to many barefoot running purists, are superfluous. Their viewpoint is based on the assumption that insoles, in general, impede rather than aid a runner’s quest for injury-free jogging. Dismissing insoles as unnecessary, in the opinion of most physiotherapists, is a mistake.
This viewpoint can be problematic because it overlooks the very real and valid need for insoles that some runners have to run pain-free and injury-free. The discussion about insoles and their value will rage on as long as there is no clear agreement about their efficiency — but there is one thing that all specialists agree on: everyone should be able to run healthily and pain-free, so keep trying different solutions until you reach that point.
