Flat feet & overpronation...suggested running/walking shoes?

blairwt1

I would really love to run but I have some feet issues. I was born with elongated tendons which caused flat feet, over pronation, constant sprained ankles, and eventually fallen arches. I want to run so bad but I can never find a good shoe with the right support that doesn't cause horrible heal blisters or arch pain while running (or walking @ 3mph. Strangely though, I can jog in place for close to an hour with no issues except for numbing toes. So what am I doing differently when I jog in place compared to real jogging that would ease the pain? I'd love to be able to fix this, but so far arch supports have only caused more pain. I'm 48yo & 60 lbs overweight, so that doesn't help my feet either. I would love to hear from anyone with success in this area.

Cherimoose

blairwt1 wrote: »

So what am I doing differently when I jog in place compared to real jogging that would ease the pain?

When jogging in place, the main muscle that holds up the arch (posterior tibialis) is constantly working, whereas during regular running it relaxes when your heel is on the ground, which allows the foot to pronate (cave inward). Some people can minimize that pronation by consciously not allowing the feet to cave in too far. For those who can't, there are special running shoes that add support. Go to a good running shoe store for this - the kind where they have you run on a treadmill to analyze your gait to determine which shoe you need.

Most running shoes have a raised heel, which is not good for walking. It's best to walk in "zero heel" shoes, like ordinary skateboard shoes, or, if you need more cushioning, a running shoe like Altra. If you need extra support, slip in a pair of Superfeet or Powerstep insoles, or orthotics from a podiatrist ($$$). But only use additional support when you actually have pain, otherwise the arches can deteriorate from relying on this "crutch". Feet need lots of flexing to stay healthy.

utahmomof10

Disclaimer: I am no expert. I have struggled with finding the right running shoes for me, including physical therapy, several running store assessments, and even a running lab evaluation. So I have some experience. Take my advice with a grain of salt.

My guess is that the reason you have numb toes and no arch pain when you jog in place is because you are landing on the ball of your feet instead of the heel versus when you are running down the road/on the treadmill. The numb toes are likely from the laces being too tight.

It sounds to me like you probably want a stability shoe with low arch support. I personally like a larger toe box to help keep my toes from going numb, and have had good luck with Saucony, Brooks, and Hoka One One brands. But most manufacturers will offer a shoe that will offer stability for overpronation and low-to-mid arch support. I would go into a running store and let them know what you want and try on several different pair to find one that is the most comfortable.

I would also recommend going with a shoe that has a lower foot drop (say 4 or 6 mm of heel-to-toe drop - also referred to sometimes as offset) to help encourage a more mid- or fore-foot strike, as that will take the pressure off of your Achilles tendon, and then when you run, work on running with a short stride, a mid- or fore-foot strike, and a cadence of around 170-180 steps per minute. You can do a Google search for running cadence to find how to work on this.

One of the most life-changing things I did, though, and it may be worth looking into, is getting custom-made shoe inserts from a physical therapist that I can put into my running shoes. Also I was having what I thought was arch pain for a while, and I discovered that it was actually pain in my navicular bone, which I resolved by lacing my shoes a little differently to take the pressure off of that area, and it has worked wonders. So with all those things - the custom inserts, the navicular-sparing shoe lacing, and fixing my stride and cadence, I am finally running pain free for the first time in 2 years (not including several starts over the last 10 years, but having to stop due to shin splints and stuff cropping up, and then finally just giving up for a few years).

utahmomof10

Cherimoose wrote: »

But only use additional support when you actually have pain, otherwise the arches can deteriorate from relying on this "crutch". Feet need lots of flexing to stay healthy.

Per the instructions of my physical therapist, I wear my inserts only when running or doing CrossFit or other exercise like that. Because if I don't, I get pain. For everyday walking, I don't wear them, nor do I wear them for weight lifting. Also, I do my twice-a-week martial arts class in bare feet, which I think has helped to strengthen my feet overall, but still I will get pain if I don't wear my inserts during those high-impact workouts.

blairwt1

Thank you both for your input.

utahmomof10: I think you are completely right. I do land on the ball of my feet while jogging in place. It's been so long since I jogged for real (due to major pain & injury) that I was trying to figure out if I did that naturally when I jog or if I land on my heal first like when I walk. I do have the laces kind of tight since I'm trying to keep my foot straight and not pronate. Brooks have lots of support and feel great except for the horrible blisters they cause on the back on my ankle. I can never get them to break in on the heal, I think they are too rigid so that brand's out. I love the Nike's with the super flexible mesh back for everyday use, but they don't have any pronation support at all.

Cherimoose: I didn't know that running shoe stores have you run on a treadmill. I've always researched and read reviews, then ordered online. I'm in a small town so I guess a trip to Portland is in order. Thank you!

utahmomof10

Definitely go to a running store and have them help get you fitted. If you continue to have issues (like I did), go to a running lab (usually associated with a hospital that offers rehab services) and/or a sports medicine clinic and get a more thorough evaluation.

If you like the Nikes, but need more support, try getting some orthotics. The best combo for me (I am an overpronator with a normal arch) has been a neutral shoe (no pronation support) with my custom orthotic in a 4mm drop shoe. I pronate more than even the most supportive Brooks shoe could control, but putting the orthotic in a pronation support shoe was too much and caused pain. Changing the way I run (midfoot strike and short stride) has been hugely effective, too.

I hope you can work out your issues. It can be a hassle finding out what works for you, but if you really want to run, it's so worth the hassle and expense. I almost gave up so many times, but then finally bit the bullet and I'm so glad I did. I wish I had done it years ago. Good luck!

tcaley4

Check out New Balance shoes. They have models that are designed for pronation. If you have a New Balance store near you, they have specialists that can help you select the proper shoe.

mbaker566

i would definitely go to a running store and get fitted. They might not put you on a treadmill. My local store does that for a fee but has a track with a straight-a-way where you can be evaluated. I'm due for new shoes.
track the mileage on your shoes to make sure you don't lose the support you get.
also going to local running stores can help find locals that run, they also will host events and workshops too. they might be able to recommend a group near you if you aren't very close to portland. (portland has a great running community)