Foot pain is frustrating me (Underpronater)

Lovdiamnd

When I work I get a lot of foot pain on the outside of my foot. I have tried all kinds of shoes and it's getting expensive. I get really bad shin splints when I run. I have been to the Dr. and he wasn't much help. I think I have figured out that I am an "underpronater"? I think that is why my feet hurt and I get such awful shin splints.

Does anyone else have any experience with underpronation? What athletic shoes do you wear? My newest pair are Asics Gel Nimbus 14 and they help a little but I still have some pain. Is there anyway to retain myself to not run this way?:ohwell:

http://www.youtube.com/watch?v=UJQvW7JVqYY

halleymw

New studies are suggesting that under or over pronation has little bearing on injury.

http://well.blogs.nytimes.com/2013/06/26/the-myth-of-pronation-and-running-injuries/?_r=0

Sorry but that doesn't help you with your foot pain and shin splints. but may give you insight to check for other problems besides the under pronation as a cause.


Mike

msjersey73

you could try ditching your shoes, for minimalist shoes, like vibrams vff
and do foot exercises to strengthen your feet.
feet get week from shoes.

healthyfeet

Shin splints are cause by the shearing action on your shins when you launch. The root cause can be traced back to the foundation or your weak feet. If you look in the mirror you will probably see that one of your knes are bowed out your one hip is lower and the opposite shoulder sits lower.
Running or pounding a misaligned ,asymmetrical frame like this will enhance your injury and pain rate. Like any other structure you need to fix or rehabilitate the foundation and the rest of the structure will take care of itself. Once you have some musculature in your feet move to a minimalistic shoe. Sometimes there is tension or restriction in the fascia and joints as a result of being out of alignment for so many years. If you experience pain when you are strengthening your feet try to find a therapists that is skilled in using shock wave therapy to release those areas and your transition time will shorten dramatically. Do you have a high arch?
I had three of the U.S. Olympic track and field athletes tell me that their shin splints went away three weeks after wearing the Barefoot Science insoles. http://www.barefoot-science.com/testimonial

ncmedic201

I am flat footed, pronate and supinate. I've traded in my work boots for Asics. It's helped tremendously with foot, back and hop pain. My favorites are Brooks. Are you being fitted for shoes?

bpmichael

I am underpronator too. I have trouble with turning my ankles too. Just hitting a rock or pebble on the road can cause me to turn it. I have used orthotics over the years from The Good Feet store, but now I am just using Nikes one half size larger than my normal : )

KatLifter

you could try ditching your shoes, for minimalist shoes, like vibrams vff
and do foot exercises to strengthen your feet.
feet get week from shoes.

:noway: :noway: :noway:
This is pretty much the worst thing for underpronators. I do the same, a few years ago I went through PT. It was recommended I don't wear minimalist because there is no support. I got custom orthotics to put in my shoes - it makes an enormous difference. Sneaker brands like Brooks have deep foot beds that accommodate orthotics well. Also, build your leg muscles. Strengthening your legs will do a lot to help protect your joints and the way you move. I'm pretty much pain free now

BradD13

Well, have you ever had an ankle sprain before? If not then that's probably what it is and the pain's just radiating.

And if you're pretty sure that's not what it is, than I would feel the area surrounding where it hurts most and if it feels like there's fluid there, then you could have fractured a metatarsal, but if it's not too incredibly bad, there's really not much doctors can do for you unless, like I said, it's you have multiple fractures on the same bone.

It could even be a strain on any of the smaller ligaments or extensor tendons in your foot. If it becomes too painful, see a doctor, but I wouldn't be immediately concerned if flexing isn't overly excruciating. I personally use WalkFit to take care of my foot pain. It’s really simple to apply and use and the pain usually goes away after an hour of using it.

But if it's just nerve pain and you haven't actually damaged anything, I'd give WalkFit a try. It's probably one of the only insoles that helped relieve my foot pain when all the other over the counter stuff didn't quite cut it for me. There's an in-depth review of it here: http://reviews.3dsvita.com/walk-fit-platinum-review-is-this-a-scam/

Hang in there! :smooched:

gogojodee

you could try ditching your shoes, for minimalist shoes, like vibrams vff
and do foot exercises to strengthen your feet.
feet get week from shoes.

:noway: :noway: :noway:
This is pretty much the worst thing for underpronators. I do the same, a few years ago I went through PT. It was recommended I don't wear minimalist because there is no support. I got custom orthotics to put in my shoes - it makes an enormous difference. Sneaker brands like Brooks have deep foot beds that accommodate orthotics well. Also, build your leg muscles. Strengthening your legs will do a lot to help protect your joints and the way you move. I'm pretty much pain free now

This. I'm an overpronator and took it upon myself to get some PT. I'm starting next week because I'm tired of my left ankle feeling like crap all the time. Consulting with a podatrist to make orthotics for me was the best choice I've ever made! Good luck!

msjersey73

you could try ditching your shoes, for minimalist shoes, like vibrams vff
and do foot exercises to strengthen your feet.
feet get week from shoes.

:noway: :noway: :noway:
This is pretty much the worst thing for underpronators. I do the same, a few years ago I went through PT. It was recommended I don't wear minimalist because there is no support. I got custom orthotics to put in my shoes - it makes an enormous difference. Sneaker brands like Brooks have deep foot beds that accommodate orthotics well. Also, build your leg muscles. Strengthening your legs will do a lot to help protect your joints and the way you move. I'm pretty much pain free now

Exercising the foot muscles makes them stronger. you will have more balance, and little to no foot injuries. Most people who work out, ignore the feet muscles. Your feet should be sufficient enough to support you.
Yoga barefoot is one of the best ways to strengthen feet. as well as others, which you can google to find more.
I had a plethora of foot problems, which led to knee, hip and back pain. Now i no longer wear shoes inside, and i do the foot exercises daily, before my regular workout.
my natural arches are much stronger now, and hold me up, i no longer need arch support or those expensive custom inserts from the podiatrist.
all of the doctors told me to Not go barefoot. I was still in pain, after two years of listening to the doctors. i got 4 dr's opinions all the same.
still in pain for two years, I found a web site called Mark's Daily Apple, and did some research.
i ditched the shoes & custom orthodics, and have never felt better -- just after a few days.

To the Original Poster----good luck to you, even if you get the custom orthodics, it is still a wise choice to strengthen your feet and ankles, etc. your body will thank you for it

Lovdiamnd

Thank you everyone for the advice. I appreciate it

Lovdiamnd

Well, have you ever had an ankle sprain before? If not then that's probably what it is and the pain's just radiating.

And if you're pretty sure that's not what it is, than I would feel the area surrounding where it hurts most and if it feels like there's fluid there, then you could have fractured a metatarsal, but if it's not too incredibly bad, there's really not much doctors can do for you unless, like I said, it's you have multiple fractures on the same bone.

It could even be a strain on any of the smaller ligaments or extensor tendons in your foot. If it becomes too painful, see a doctor, but I wouldn't be immediately concerned if flexing isn't overly excruciating. I personally use WalkFit to take care of my foot pain. It’s really simple to apply and use and the pain usually goes away after an hour of using it.

But if it's just nerve pain and you haven't actually damaged anything, I'd give WalkFit a try. It's probably one of the only insoles that helped relieve my foot pain when all the other over the counter stuff didn't quite cut it for me. There's an in-depth review of it here: http://reviews.3dsvita.com/walk-fit-platinum-review-is-this-a-scam/

Hang in there! :smooched:

YES! I have had what I believe were bad sprains in both ankles when I was younger from sports. Nothing was ever done for them just ice and time to heal. The ball of my right ankle is several times the size that it should be from rolling my ankle so many times. A few months ago I went to a Doctor who did an x ray of my feet and ankles. He was no help but said there was nothing wrong with the bones. He said I would need an MRI to see anything else.

AleenaRose83

I have been consistent with my lifestyle of regular exercise and healthy eating for almost 2 years now. I recently took up running a few months ago (I stopped yearsss ago after experiencing some knee pains) and I have slowly conditioned my knees to be able to run longer with minimal pain. HOWEVER, the next problem I've had is foot pain. I have had two pairs of Nike's and, two pairs of Asics in just the last two months and three different types of insoles. I got blisters, sore spots, pain in my arches, and recently a bruised toe nail (NOT CUTE FOR THE SUMMER - I'm so nervous about the thought of it getting worse and falling off!)

I did go to a running store who recommended Asics for me, but I think the problem is deeper. I also wanted to add, when I bought my shoes a half size bigger and wore thicker socks it helped - a little. Apparently your feet swell in the summer and need the extra room. I am extremely frustrated because I know I have the endurance and ability to run for miles (i also saw a difference in my physique in just a few short weeks of running), that I have decided to just go see a podiatrist. I've heard wonderful wonderful things about getting custom made insoles, and recommendations for how to make shoes more comfortable. Next step is to find a good podiatrist and make the appointment to essentially change my life

RunningTinMan

When I work I get a lot of foot pain on the outside of my foot. I have tried all kinds of shoes and it's getting expensive. I get really bad shin splints when I run. I have been to the Dr. and he wasn't much help. I think I have figured out that I am an "underpronater"? I think that is why my feet hurt and I get such awful shin splints.

Does anyone else have any experience with underpronation? What athletic shoes do you wear? My newest pair are Asics Gel Nimbus 14 and they help a little but I still have some pain. Is there anyway to retain myself to not run this way?:ohwell:

http://www.youtube.com/watch?v=UJQvW7JVqYY

Check these tips to help reduce your foot pain:
http://codaver.com/go/10-foot-pain-tips

Page #7 in particluar, which covers shin splints. I've tried the Plantar Fasciitis tips myself and they've worked quite well.

CollieFit

It all depends....

It's good to know something about your gait... e.g. you're a supinator / underpronator and TECHNICALLY, at face value, you're in appropriate shoes...

But there are other factors to be taken into consideration... do you have high arches? Many supinators do. Are they fixed or flexible? That can matter a lot. Fixed high arches absorb shock very badly, so you're prone to metatarsal stress fractures.

If I were you I would get away from the forum and generalist advice such as "get orthotics" or "get Vibrams" or "get Brooks"... We don't have your feet. They are unique and no one can really give proper advice without seeing them.

I would make an appointment with a specialist sports podiatrist who uses some form of foot scan. http://www.rsscan.com/
This will enable you to figure out how your foot functions across the whole gait cycle.

People are very ignorant about this and think there are only pronators or supinators, but some people actually do both on one gait cycle, for example strike like a supinator but then roll and pronate at toe off...

Get a proper assessment.

In the meantime the usual common sense advice of don't run on consecutive days, don't run through pain, and try to avoid concrete & tarmac in favour of trail or grass. :drinker:

_Zardoz_

It all depends....

It's good to know something about your gait... e.g. you're a supinator / underpronator and TECHNICALLY, at face value, you're in appropriate shoes...

But there are other factors to be taken into consideration... do you have high arches? Many supinators do. Are they fixed or flexible? That can matter a lot. Fixed high arches absorb shock very badly, so you're prone to metatarsal stress fractures.

If I were you I would get away from the forum and generalist advice such as "get orthotics" or "get Vibrams" or "get Brooks"... We don't have your feet. They are unique and no one can really give proper advice without seeing them.

I would make an appointment with a specialist sports podiatrist who uses some form of foot scan. http://www.rsscan.com/
This will enable you to figure out how your foot functions across the whole gait cycle.

People are very ignorant about this and think there are only pronators or supinators, but some people actually do both on one gait cycle, for example strike like a supinator but then roll and pronate at toe off...

Get a proper assessment.

In the meantime the usual common sense advice of don't run on consecutive days, don't run through pain, and try to avoid concrete & tarmac in favour of trail or grass. :drinker:

finally a common sense response

jcs0530

I use sports tape and tape up my arches when I run. Helps alot.

monjacq1964

have you tried orthotic inserts? they're expensive, but covered under many employee insurance plans.

4legsRbetterthan2

I think you might need to look more at your workout routine, shin splints are usually a sign of pushing too hard to fast especially for beginners, I don't know how long you have been running or if this is a new thing for you, but you have to build your body up to it.

I recently got my first pair of "big girl" running shoes and got a pair of asics. I underprotinate bad too becuase I am pretty pidgey toed starting up at my knee. I was told there really aren't shoes that will help with the underprotination. Getting the better shoes with more cusion has helped with the arch soreness I was getting before I had the better shoes though.

Also think about you footstrike, when I started I ran on the balls of my feet really badly and that caused me foot pain and added to the shin splints, you should try to run from the middle of you foot foreward. That is something I found very easy to retrain myself in and made a huge difference for me.