Gear up for Running Fest
Life asks podiatrist Mags Grace for her top advice for runners and it seems footwear is a vital part of running...
If the foot is moving in a direction that it shouldn’t be, medical insoles called orthotics may be prescribed. In some instances, footwear or lifestyle changes do the trick and orthotics are not necessarily required.
It’s worth noting that if orthotics are recommended, it can take up to three months for them to work properly. Whilst they are starting to do their job, there are, of course, other things that can be done to help alleviate pain. Many people feel frustrated that there is no instant ‘ quick fix’ – this is just how the body works.
Many experienced runners can run for years injury free then suddenly develop problems.
Often, analysis of this person’s lower limb mechanics will reveal that their feet naturally have a tendency to move too much in a particular direction when they walk.
The fact that this excessive movement has not created any problems in the past will likely be due to the fact that other muscles and joints have happily compensated.
Aches and pains often occur when ‘ something’ changes. That ‘ something’ is often:
A new pair of running ( or other) shoes A change in training regime A new job Returning to training too soon after injury or sickness
Physiological changes that naturally occur in the body due to ageing
New shoes or change of routine are the most common culprits.
Often, however, any change may not evoke symptoms immediately – it can take weeks, sometimes a couple of months for the aches and pains to appear.
Individuals who increase their distance too quickly or who introduce a regime that their body is not used to, are particularly prone to injury.
First- time marathon runners often get into difficulty a month or two before the big day. Often by that stage their injuries force them to deviate from their training plan – sometimes having to pull out of the race altogether.
As for the use of orthotics and other treatments, it is important that a runner can make an informed decision when it comes to support and rehabilitation.
Basically an orthotic is an insole that has thicker bits stuck on at the front or back ( or shaped into the insole itself ), bits cut out, bumpy bits added or softer bits added in particular places.
They are more expensive than shopbought insoles, ranging from £ 120£ 320.
This is not because the finished product is expensive, but because the professional prescribing the orthotic has an in- depth knowledge of lower limb mechanics and knows exactly where the additions should be added.
To look at them, they may not look like much, but the subtle differences in thickness of only a few millimetres can make a huge difference.
People who have endured pain for years suddenly find they are symptomfree.