Blisters on my arch

kjarvo

I keep getting blisters on my arch after about 4k running. I have a few pairs of twin skin socks and they do help, but I think it is my trainers. I think they are too narrow for my feet, which aren't particularly wide. They are standard Nike running trainers that are moulded at the arch. I don't have flat feet, but they aren't particularly high (based on other people in ballet but I don't know how it compares to runners).

However, the blisters keep occurring on the inside of my arch. My feet do look like they bulge a little over the shoe, but this is only from trying to figure out the problem and I wouldn't have said it was a problem otherwise as I wear them for zumba fine. I do occasionally get pain in my arch if I tie them too tight, which I also get from climbing shoes.

On the other hand, I bought some £5 trainers to try out because they were so cheap, which I leave at my parents house. I have worn them a few times now and took them on holiday for running. I didn't get any blisters from these trainers, but they aren't running trainers. The insole is completely flat inside. Is it okay to wear flat insoles or do I *need* is arch support? as that is what is always recommended for people with low arches.

The trainers would be fine, but I am not sure if the sole is supportive enough, I can press it in as it is quite soft and spongy.

They are these






Or should I just bite the bullet and get some new ones fitted in a running shop? I begrudge spending £80 if the same thing will happen.

MeanderingMammal

A couple of different aspects come into play, although as you rightly identify the right answer is probably going to a running shop and getting fitted for shoes appropriate to your gait.

It's not out of the question that the nike shoes aren't appropriate for you; either gait or brand. Personally I've never had success with Nike but that's just me.

There are three types of gait; supinator, neutral and overpronator. these define how much your foot rolls inwards during the landing cycle. If it rolls normally you're neutral, if it doesn't roll enough you supinate and need a cushioned shoe and if it rolls excessively you overpronate and need something that helps support or control your foot.

A flat foot can suggest an overpronation, but it's only a suggestion. The best bet is to go into a decent shop with a treadmill and they can look at your run.

The other aspect is dedicating the shoes to running. If you're using a running shoe for other things then you subject it to different types of wear, so shorten the life. Running shoes have a life of about 300-500 miles, but if you use them for other things then that's rediuced. The shoe breaks down, and you're more likely to find problems from it.

It's not out of the question that the cheap shoes are more appropriate for you, but they won't last long before they start to break down themselves.

I run a lot, about 40km per week at the moment, so I have several pairs of shoes that I dedicate to running and rotate them. It's worth spending the money on shoes to reduce your chance of injury. Note that some running shops have a returns policy if the shoes you identify end up not right for you.