Best Orthotic Insoles?
Discussion
I have been diagnosed as having “runner’s knee” by my physio. In addition to some exercises she has suggested getting some insoles for my shoes as my arches look very low
She was pretty vague about what to buy - “just get some off amazon”
Am i right that they are all much of a muchness, or are there any recommendations? Aim is to get back running asap…
Many thanks
She was pretty vague about what to buy - “just get some off amazon”
Am i right that they are all much of a muchness, or are there any recommendations? Aim is to get back running asap…
Many thanks
nofuse22 said:
I have been diagnosed as having “runner’s knee” by my physio. In addition to some exercises she has suggested getting some insoles for my shoes as my arches look very low
She was pretty vague about what to buy - “just get some off amazon”
Am i right that they are all much of a muchness, or are there any recommendations? Aim is to get back running asap…
Many thanks
I had to spend a sShe was pretty vague about what to buy - “just get some off amazon”
Am i right that they are all much of a muchness, or are there any recommendations? Aim is to get back running asap…
Many thanks
t ton of money on custom ones as I have very flat feet. Turned out I couldn't run in them anyway as they gave me a blister in exactly the same spot whenever I ran, so I ended up buying trainers for severe pronation instead. I also had to do a lot of physio work on balance and flexibility to cure the knee issue......so it might be more than just a case of buying some cheap insoles from Amazon for you as well? Thanks - interesting to hear your experience on the orthotics. I expect that it will be a combination of measures that ultimately get me closer to running again. I think the strengthening exercises will be one of the main drivers, but keen to do whatever I can to expedite the process
nofuse22 said:
By the way UTH - how long did it take to get back running again once you got the shoes?
It was a few years ago now as I was training for Everest back in 2017, but I think I was off running completely for a couple of weeks, focussing on the balance/strength training at home, then eased back into running 3km at low pace etc, until I was back to my 10km+ full pace. The shoes helped, but I think it was actually more my balance and the other stuff that were causing me the most issues, as every step I took I was pushing my knee in the wrong direction because I was so off balance.
nofuse22 said:
That's very encouraging indeed! The physio (who didn't seem very running focused) gave me a generic "two to three month off running"...
Definitely worth finding one who specialises in running based injuries then, as it seems there are all sorts of exercises etc you might need to do depending on what is actually going on when you run. And of course depends on the extent of your injury, mine wasn't bad, but I was aware it was there so had to get it sorted immediately as I was against the clock in terms of getting fit for my climb. If your injury is bad then maybe it is months off running, but hopefully you're catching it early.
And silly question, but I assume you stretch before you run? At first I wasn't even doing that, so very tight hamstrings were doing my no favours at all, so just 5 mins stretching made a big difference.
I've bought these, I also over pronate and have given myself creaky knees and shins (probably also overdoing the volume) - https://www.shoeinsoles.co.uk/superfeet-green-perf...
Very good point - historically i haven't stretched and frankly taken a very slapdash approach to keeping my body in working order. The physio did note that my hamstrings were very tight.. so i think this will need to be something for me to focus on. As i get older it is clear that i can't rely on youthful ability to bounce back...
nofuse22 said:
Very good point - historically i haven't stretched and frankly taken a very slapdash approach to keeping my body in working order. The physio did note that my hamstrings were very tight.. so i think this will need to be something for me to focus on. As i get older it is clear that i can't rely on youthful ability to bounce back...
Yep, sounds like the same as me. When I first started, I was about a full 10 CM or so from being able to touch my toes, but it honestly didn't take long until I was doing a few mins of stretching before my run and I was having my hands nearly flat on the floor with straight legs. And I think it made a massive amount of difference when you think how stiff they must have been previously when I started running without doing it.
I had knee problems in my early 20s. I had very flat feet. I was given orthotics -I had bespoke ones and generic ones for a few years.
Nowadays, in my mid 40s, I no longer wear orthotics, I'm fit, strong and do not have knee problems.
I mostly wear flat minimal footwear and I do not heel strike whilst running.
Few of us in modern society are conditioned to run efficiently.
It is more about strengthening and conditioning your feet (and the rest of your body) and using better walking and running movement, so that they function as they should, not compensating by being constrained by mechanical props like orthotics or support shoes.
Skipping with a rope in thin-soled shoes is a good starting point.
By all means use orthotics, but improving your strength and movement, then weaning yourself off them is worth it.
Nowadays, in my mid 40s, I no longer wear orthotics, I'm fit, strong and do not have knee problems.
I mostly wear flat minimal footwear and I do not heel strike whilst running.
Few of us in modern society are conditioned to run efficiently.
It is more about strengthening and conditioning your feet (and the rest of your body) and using better walking and running movement, so that they function as they should, not compensating by being constrained by mechanical props like orthotics or support shoes.
Skipping with a rope in thin-soled shoes is a good starting point.
By all means use orthotics, but improving your strength and movement, then weaning yourself off them is worth it.
Edited by MC Bodge on Thursday 20th January 15:19
MC Bodge said:
I had knee problems in my early 20s. I had very flat feet. I was given orthotics -I had bespoke ones and generic ones for a few years.
Nowadays, in my mid 40s, I no longer wear orthotics, I'm fit, strong and do not have knee problems.
I mostly wear flat minimal footwear and I do not heel strike whilst running.
Few of us in modern society are conditioned to run efficiently.
It is more about strengthening and conditioning your feet (and the rest of your body), using better walking and running movement, so that they function as they should, not compensating by being constrained by mechanical props like orthotics or support shoes.
Skipping with a rope in thin-soled shoes is a good starting point.
By all means use orthotics, but improving your strength and movement, then weaning yourself off them is worth it.
Yep I'd agree with all of that. Nowadays, in my mid 40s, I no longer wear orthotics, I'm fit, strong and do not have knee problems.
I mostly wear flat minimal footwear and I do not heel strike whilst running.
Few of us in modern society are conditioned to run efficiently.
It is more about strengthening and conditioning your feet (and the rest of your body), using better walking and running movement, so that they function as they should, not compensating by being constrained by mechanical props like orthotics or support shoes.
Skipping with a rope in thin-soled shoes is a good starting point.
By all means use orthotics, but improving your strength and movement, then weaning yourself off them is worth it.
Edited by MC Bodge on Thursday 20th January 15:14
My blister issue is in the exact same place any time I run (ran) and only really got better over time as the skin hardened a bit in that area, as well as tying my shoelaces extremely tight so the shoe had no way of moving.
If I were to go for a run tomorrow I have no doubt all the old problems would resurface as I've not run for years now.
Gassing Station | Sports | Top of Page | What's New | My Stuff