Orthotics Vs Barefoot running for over-pronators

JenniDaisy

I've recently taken up running about two months ago, and have realised I over-pronate fairly badly, to the point of pain. Having my gait accessed just confirmed the over-pronation and my fears about the salesman trying to scare me into buying the most expensive shoes in the store and not actually giving me any advice.

So, I spoke to two friends who are both established runners and over-pronators and friend No.1 said she uses orthotics and stabilising trainers in combination with pilates to improve her posture. Friend No.2 uses Vibram fivefinger minimalist shoes and she says these are the best option as they train you foot and lower leg to run correctly.

I'm torn as to the best course of action to take, as I'm new to running it would be a good time to start with barefoot shoes, but I can't shake the feeling that i'm going to hurt myself without cushioning. On the other hand, will orthotics just mask the problem and possibly make my technique worse?

Any advice would be helpful, guys!

_Zardoz_

If it's that bad I would go and see a Sports podiatrist or Physio

JenniDaisy

It's got worse since I wasn't looking where I was going an ran into a hole.

MeanderingMammal

There is no right answer but there is a right answer for you, although I would say that as an overpronator it's not cusioning that you're after, but control. Cushioning helps underpronators, as the landing cycle propagates a lot of shock loading through the hips and back, that cushioning mitigates.

You either need shoes that help you learn to control your landing cycle, or minimalist shoes that force you to modify your landing cycle to put your feet under as much control as possible. Personally I'm not keen on minimalists for a new runner, as they leave the individual much more exposed to injury. That said, if you're able to learn good form very quickly then they may work for you.

A motion control or stability shoe will help you to avoid the roll of the foot, but it's also around how the foot lands. I found when I shortened my pace, so that my foot lands just in front of my bodymass that helped my overpronation a lot. I'm landing more on the midfoot than the heel as a result of that. Personally I use Saucony Hurricanes for road running.

What I would observe is that trail shoes tend to be more neutral in general, in part because the motion of trail running puts a lot of finer stresses on the system that helps build stability and control over time. Having been trail running for a year or so I'm now much better at controlling my stride on the road. As a result I'm moving into a lower drop shoe, which ends up in a bit of a virtuous circle as that helps develop the control more.

Essentially a decent running shop should have a returns policy, so that if the shoes don't work for you then you can swap them.

to an extent I'd also say that the shoes will be lower cost than the medical bills, should you make the wrong choices.

JenniDaisy

If it makes any difference I'm trail running with no plans to switch to roads or treadmill. I'm wearing trail shoes that have quite a high drop as I was told they were best for begginers. Is overpronation a problem I can solve with correct shoes, practice and working on my technique, then?

GillianMcK

Both of the above, if you're unhappy with the salesman in the running store, either speak to a sports podiatrist who will analyse your gair and advise on shoes without actually selling you the shoe, or try a different store.
You have to be very careful if changing to barefoot shoes, you've spent all your life and built up the muscles in a specific way based on how you walk/run, going into a barefoot shoe will not remove the stresses on the legs/foot it just moves where it is i.e. heel strike puts the pressure and impact on the knee, changing that to barefoot/forefoot strike moves the impact to the achilles.
Lot of research showing the stress fractures incurred by people moving into barefoot running and taking the recommended 12 weeks to transition, showing that the 12 weeks to transition isn't enough.
I do a lot of trail running and have noticed a difference in my ankles and knees being able to stand up to much moer on the road running now, few articles out there about the nature of trail running strengthing these parts as you're constantly on slightly uneven ground so the small connective tissue builds up and strengthens, making the chance of injury smaller.

Google articles on both and make your own decision, what works for one person might not work for another.

lhitt1

I just got done with 3 months of physical therapy from a torn labrum. It was due to barefoot shoes. I would go see a podiatrist or a physical therapist. They can steer you toward the right shoe for you.

Unknown

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SamLD88

I am a barefoot runner. Before I went BF, I had shin splints, knee pain, and plantar fasciitis (not all at the same time... I was just kinda serially injured). Finding the "right" running shoes is expensive, and is often only a bandaid. I probably went through 4-5 pairs of fitted running store shoes that would work for a while, and then I would start hurting well before the life of the shoe was done. I got tired of dropping $100+ every few months on a miracle shoe, and started hunting around for other anwers.

I am completely barefoot when I run. I use Vibrams occasionally to walk around, but I don't like to run in them (ewww, sweaty feet). My main day-to-day shoe when I need shoes are NB Minimus Trail shoes.

I can tell you that I have 0 pain when I run. No tightness in my ankles or shins, no rolling my ankle, no tripping over my own feet, no knee pain, no plantar fasciitis, no black toenails, nothing. It's just me, my breathing, and the road. Additionally, my lower back spasms have eased up, and I believe (can't prove) that this may be due to improved posture and core strength from my barefoot lifestyle.

Barefoot was the answer for me. I did buy one book about it, Barefoot Running Step by Step (Roy Wallack / Ken Bob Saxton), but relied a lot on internet resources, forums, etc. You will lose some speed initially, and it's not an easy road to travel. It can be uncomfortable to get your feet up to muster. But I've found that it's the only way that I can run -- especially given the extra 40+ lbs that I haul around right now.

There's a facebook group called the Society for Barefoot Living, and there may be a regional group for your area. I know that I'm a part of the Dayton, OH barefoot group, and if our podunk city has a group... yours might too. You're always welcome to message me and ask about my experience in more detail, and I know some other BF'ers around here too. There's also an MFP barefoot group.

tbonethemighty

Had a very similar experience to samdavis...I used to have serious knee and lower back issues and couldn't run for more than about 15 minutes without limping for 2 days afterwards (translation: I did not run). The problems are gone since I started running with Vibrams. I love mine and have worn out 2 pairs so far.

They do require a few months to really get your feet toughened up and your ankles/calves/tendons/whatever in shape, and the key is not to overdo it too quickly, but I started with < 5 km runs and am up to 12+ km (more than that and it stops being fun to me, so that's about where I top out as a runner). I also didn't have to "learn" form with them -- my stride adjusted naturally.

Disclaimer: about 75% of my running is on trails/in the woods, and I love them for that. As others have said, they are AWESOME for training your balance. It's possible that long runs on asphalt/concrete or on a treadmill, which does not feel nearly as springy to me as dirt, would be more problematic.

bostonwolf

^I am not 100% barefoot and will still use my Brooks Beasts for racing, but I wear NB Minimus for just about everthing else (interval training, Crossfit, etc)

Another cool, brief book is The Cool Impossible by Eric Orton. He starts with some exercises to help strengthen your foot that will REALLY help if you decided to go into barefoot running.

bugaboo_sue

I second going to see a sports podiatrist.

While on the surface the vibrams seem like a good idea -- and yeah, I get that they work for people -- my local running store (Fleet Feet) stopped selling them after people returned them because they were causing injuries. I used them for running and I used them when doing Insanity and I believe they were the main contributor in my current foot issue.

They make better boating/water shoes than running shoes IMO.

bostonwolf

The shoes aren't causing injuries. The way people used them were causing injuries.

If you use regular running shoes you cannot just throw on some barefoot shoes and go run a few miles. That WILL get you hurt.

You need to start running a few hundred meters at a time then switching and finishing in your regular shoes then increase the barefoot distance slowly but surely.

A bigger issue is that most folks will have to alter their gait to a forefoot strike or at the least midfoot strike. Heelstriking with barefoot type shoes won't last too long.

If you buy that type of shoe you need to do enough research to figure out a plan on implementing them properly. The vast majority of runners don't do that, end up hurt, and blame the shoe.

LoneWolfRunner

Another cool, brief book is The Cool Impossible by Eric Orton. He starts with some exercises to help strengthen your foot that will REALLY help if you decided to go into barefoot running.

^^ I only run in "barefoot" shoes...big fan of New Balance (four pairs) and Merrells (three pairs). I have only been running about 3 1/2 years and switched to minimalist almost from the start. In my opinion and experience, it is the only way to go. And I cannot say enough about Orton's book... his routines have helped me jump from being a 20-25 miles per week runner doing 10k races to a 40-45 miles per week runner doing ultras. I mostly run trails....

Since I started doing his routines, I have been injury free...

MeanderingMammal

The vast majority of runners don't do that, end up hurt, and blame the shoe.

And particularly where the originator is a very new runner, there's still a lot to learn. It's taken me 18 months to get comfortable enough to look at a lower drop.

The wrong shoes stopped me running for a long time, it too stability shoes to help me start to enjoy running, and now that I do, I can go for something a bit less forgiving.