Oh gosh - thank you guys so much for this! I went to a podiatrist for some foot pain and walked out being told I excessively pronate (which I’d never been told before), that there was nothing I could do about it, and that the only solution were stupid-expensive custom orthotics. I couldn’t believe there were no other options, but I bought the darn orthotics and left with a serious distrust of podiatrists (I mean, this person’s only goal was to sell me the orthotics). I started having foot pain again and found some foot strengthening exercises and I’ve stopped using my orthotics (which I never actually ran with) and I’ve switched back to neutral shoes from stability shoes and it has helped a lot. I still have foot troubles that I’m trying to address by trying shoe after shoe, but I’m too suspicious of podiatrists to consult one. Anyway, point is: thank you for letting me know I’m not crazy and that the foot can be strengthened and for providing a more nuanced view of the issue! Excited to see everything else you guys have about this that I hope will help me continue to make progress with my feet issues!!
Great job, guys! Interesting topic! I’m a fit expert for a company called Road Runner Sports, where we mold custom insoles - great product, but as you mentioned, muscle atrophy can and does occur without concurrent strength training. I just wanted to mention Malalignment Syndrome. I was born with it, and it makes my orthotics a requirement for proper patellar tracking to occur. I’ve worn orthotics since childhood, when severe knee pain commenced; I was about 7. I also do patellar tracking exercises, however my orthotics are basically an insurance policy that ensure my bones are all lined up correctly, otherwise the patella rubs incorrectly where it shouldn’t -anteriorly, causing pain and improper wear and tear on the joint. There’s probably plenty of cases where orthotics aren’t warranted long-term, but for those with Malalignment Syndrome or other biomechanical alignment issues of the lower extremities, they’re definitely a must, and I wouldn’t advise Anyone to stop wearing their medical grade orthotics without first speaking to their physician to make sure it’s coool. Thanks, Guys! Keep up the great work!
I have custom orthotics which ensure my impact rolls through my foot and ensure i'm powering off my big toe (rather than rolling to the outside) which helps with road running. However for trails given the nature of the terrain i.e. uneven I usually run without them!
This is a very good video on custom orthotics and Charlies information is great and confirms my thoughts of custom orthotics in my running shoes. I also like the thought that he weens his clients off orthotics.
Great info guys, i just got my foot scanned and am going to try an orthotic just to see how it helps. However, i will continue to strenghten my foot so i won't be dependant on the orthotic. Keep up the great content guys
My strange feet problem is that it feels like my socks are bunched up under my toes, but they aren’t . . . I went to my PCM and just noted that I have callous build up to the outside of my feet (i.e. under the pinky toes) and recommended trying OTC orthotics to shift my biomechanics before going a foot specialist. So jumped on the orthotic bandwagon . . . spent a little bit, but not TOO much money to find a couple pair (i.e. one pair for running and one for everyday walking around). I think they shifted something because I no longer had the bunched up sock feeling under my toes, but my knees ached so bad after a running I just gave up on OTC orthotics and started researching ways to strengthen my feet. Fortunately I came across your page . . .GOOD STUFF GENTS and thanks!
I’m supposed to run in support shoes because I over pronate but they’re too clunky so I run in neutrals. Thought about orthotics but don’t have the money go down that route. Currently trying to switch from heel strike to mid foot so strength exercises for these issues would be cool!
Wow! So I just got plasters for my feet and orthotics are paid for and on the way, but I wasn't born with issues nor am I coming off an injury, but my feet HURT after 10plus km runs, I am not sure where to start to help my feet get stronger :(
I wear orthotics and after run analysis was told i over pronate and should wear stability trainers. Should i wear my orthotics in stability trainers, or no orthotics in stability trainers of orthotics in neutral trainers?
I was told i have very flat feet which causes my knees to have patellar stability issues, causing my knees to pop in and out. I was told to get orthotics for my flat feet.. should I?
I’ve been questioning the need for orthotics so thanks for this useful information! My situation...My feet supinate rather than pronate, from what I have been told. I wear the orthotics in my road runners but not my trail runners! Now that they are several years old and very expensive to replace, I will do the exercises ( from Part 2)! It’s only in the last year or so, after 20 years of running, that I have twisted and sprained my right foot in the trails (Mar.29/2018 of this year and May/2017! ). Last year I was diagnosed with mild to moderate OA, which makes me I wonder if my knee situation has occurred because of the use of orthotics (making the feet weaker as time goes on)?Can you also tell me if I should be doing some other exercises to strengthen feet that supinate or will the exercises in part 2 cover the same muscles? Thanks
Hi and thank you for the information on the use of orthopaedics that I used for Plantar Fascitis and still using for overpronation of the foot issues. I use a bicycle for commuting and as a consequence, I have developed pain on the metatarsal area of the right foot and also notice stiffness on my tights when running? How can I fix that?
Great timing on this video as I was just about to order custom orthotics. Been experiencing some right foot pain lately. I actually have done the wet foot test and only my right foot has very high arches. Help me understand how I determine if going custom is appropriate and if I am one of those outliers.
Part 2 in our series will help you understand your needs better. However, working with a foot savvy doctor or PT is the best way to determine why your feet are different. The difference between your feet is likely mechanical and adaptive and thus correctable. But it's nice to rule out structural problems.
Flat feet are not necessarily a problem for runners. Nor is pronation. In fact, pronation is how we absorb shock from the ground and it's a normal part of running. The challenge comes when we don't re-supinate or recover from pronation back to a more high arch foot shape for take off. I treat runners who run close to a 4 minute mile on flat feet! Especially if they are strong and run with good form. I recommend those with flatter feet learn to mid foot strike. In doing this you skip the biomechanical breakdown that results from landing on the heel and transitioning to the forefoot before take off. This is what creates massive pronation forces that can be hard to recover form (you'll stay pronated rather then re-supinating/recovering your arch shape before take off). By mid foot striking, you land on the forefoot and take off right away again. No time for excessive pronation. This takes strong feet so stay tuned for part 2. Check out the TRE content around mid foot striking too.
I've struggled with this for a while. I'm flat-footed and have custom orthotics and they seem to help because whenever I go away from them for too long, foot problems creep back up--and those problems go away once I start using them again even while continuing to run. If for no other reason, they provide support to my whole foot--most running shoes I've tried get narrow in the mid sole, so my inner foot has almost no support and kind of hangs off the side of the shoe. Wide width shoes could solve that problem, but they become too roomy everywhere else. Custom orthos in neutral shoes seem to be the winning combination, but I'm definitely interested in doing more to strengthen my feet to at least move to a support shoe without the need for orthotics.
It's super important to use these guides like band-aids/crutches, a temporary fix not forever. Spending time barefoot around the house and using a lacrosse ball to mobilize the tissues in the foot will all help. Keep being proactive in your journey!
Some running stores make custom insoles (where they plaster cast your feet or have you step in a foam box or over a pressure mat). However most running stores use semi custom products that are heat molded or just slip in to give you more support than the flimsy insole that comes in shoes. The difference is that custom orthotics are medically designed to correct some foot deformity. They have special features built in by a lab and are made specially for you. They often use wedges to "cant" your heel and/or forefoot one way or another. They use cutouts, relief spots, or bumps to change pressure points and accommodate structural issues. Insoles are more generic and, while they can have some special features, mostly they serve to support your arch. This can have some benefits but they are vastly less effective than a custom orthotic. Supporting the arch is not normally the goal of a custom orthotic. Changing the angle and the way in which your foot interacts with the ground is more the goal of a custom orthotic. If you have a structural foot problem, a custom orthotic is appropriate. If you have mild pronation and need a little support as you work on getting stronger feet, an custom or semi custom insole may be helpful. But ultimately, most of us won't need any insoles or special shoes if we take the time to build stronger legs and feet.
My pleasure. We just filmed part 2 today. It will help you with that goal of getting stronger legs. Kirk and I had tired lower legs and feet after demonstrating!
Most of us will benefit from going barefoot some of the time. Running barefoot is a great way to improve awareness around how your foot interacts with the ground. I encourage athletes to spend time walking barefoot for a bit first. It toughens the skin and conditions the tissues for running. Strength training and working out in the gym with no shoes also helps. Running barefoot should come later. Start on grass or softer turf and start with a small dose initially. Mid foot striking will feel more natural so barefoot running will help you learn how to land differently too. I recommend athletes use barefoot running as an accessory training tool rather than a strategy to use during longer runs. It's great to do as a warm up or cool down from your training run too. Minimalist shoes are great for regular training runs, once your feet are ready, of course.
Do you mean motion control shoes? Those are shoes with more dense foam on the medial side to prevent pronation or arch collapse. They work similar to an orthotic and I generally encourage athletes to use one or the other. If the orthotic is built to do that job, using it in a motion control shoe is often overkill. A motion control shoe alone can be enough for many runners. But I still recommend wearing from that as awareness and stability/strength improve. You want those motion control features built into your body ;) Please stay tuned for our follow up video on how to build higher tech feet!
I appreciate the response, though I personally don’t use any orthopedics. I have been told that I should use insoles with arch support but any time I have used them they made my back hurt more so I don’t use anything now. My goal as you have stated is to get my feet stronger to support my frame, especially as I continue to lose weight. Thanks again for taking the time to respond to both questions
Remember that pronation is normal and how we absorb shock. Insoles and orthotics (and motion control shoes) can limit the foots ability to absorb shock, thus moving impact upstream to the knee, hip, and low back! Some of pronate excessively which normally means we need stronger and smarter feet. Please tune into part 2.
Oh gosh - thank you guys so much for this! I went to a podiatrist for some foot pain and walked out being told I excessively pronate (which I’d never been told before), that there was nothing I could do about it, and that the only solution were stupid-expensive custom orthotics. I couldn’t believe there were no other options, but I bought the darn orthotics and left with a serious distrust of podiatrists (I mean, this person’s only goal was to sell me the orthotics). I started having foot pain again and found some foot strengthening exercises and I’ve stopped using my orthotics (which I never actually ran with) and I’ve switched back to neutral shoes from stability shoes and it has helped a lot. I still have foot troubles that I’m trying to address by trying shoe after shoe, but I’m too suspicious of podiatrists to consult one. Anyway, point is: thank you for letting me know I’m not crazy and that the foot can be strengthened and for providing a more nuanced view of the issue! Excited to see everything else you guys have about this that I hope will help me continue to make progress with my feet issues!!
Great job, guys! Interesting topic! I’m a fit expert for a company called Road Runner Sports, where we mold custom insoles - great product, but as you mentioned, muscle atrophy can and does occur without concurrent strength training.
I just wanted to mention Malalignment Syndrome. I was born with it, and it makes my orthotics a requirement for proper patellar tracking to occur. I’ve worn orthotics since childhood, when severe knee pain commenced; I was about 7. I also do patellar tracking exercises, however my orthotics are basically an insurance policy that ensure my bones are all lined up correctly, otherwise the patella rubs incorrectly where it shouldn’t -anteriorly, causing pain and improper wear and tear on the joint. There’s probably plenty of cases where orthotics aren’t warranted long-term, but for those with Malalignment Syndrome or other biomechanical alignment issues of the lower extremities, they’re definitely a must, and I wouldn’t advise Anyone to stop wearing their medical grade orthotics without first speaking to their physician to make sure it’s coool.
Thanks, Guys! Keep up the great work!
Thanks for the input, Adelaide!
Wow! Perfect timing...I was contemplating whether or not I needed one. Thanks!
You're welcome!
Crystal K
I have custom orthotics which ensure my impact rolls through my foot and ensure i'm powering off my big toe (rather than rolling to the outside) which helps with road running. However for trails given the nature of the terrain i.e. uneven I usually run without them!
This is a very good video on custom orthotics and Charlies information is great and confirms my thoughts of custom orthotics in my running shoes. I also like the thought that he weens his clients off orthotics.
Great info guys, i just got my foot scanned and am going to try an orthotic just to see how it helps. However, i will continue to strenghten my foot so i won't be dependant on the orthotic. Keep up the great content guys
My strange feet problem is that it feels like my socks are bunched up under my toes, but they aren’t . . . I went to my PCM and just noted that I have callous build up to the outside of my feet (i.e. under the pinky toes) and recommended trying OTC orthotics to shift my biomechanics before going a foot specialist. So jumped on the orthotic bandwagon . . . spent a little bit, but not TOO much money to find a couple pair (i.e. one pair for running and one for everyday walking around). I think they shifted something because I no longer had the bunched up sock feeling under my toes, but my knees ached so bad after a running I just gave up on OTC orthotics and started researching ways to strengthen my feet. Fortunately I came across your page . . .GOOD STUFF GENTS and thanks!
I’m supposed to run in support shoes because I over pronate but they’re too clunky so I run in neutrals.
Thought about orthotics but don’t have the money go down that route.
Currently trying to switch from heel strike to mid foot so strength exercises for these issues would be cool!
Awesome - have you checked out some of the other videos on the channel around both footstrike and lower leg strength?
Amazing talk. You guys totally deserve more thumbs up!
Yeah, I mean how much support is too much support
Great advice. You guys are a great team and always informative.
Happy to hear you enjoyed this!
Nice Lorax mustache
If I pronate and have knee pain, should I invest in some orthotics? I've tried a few insoles, but they haven't done much.
I just got some Birkenstock gym shoes. Not runners but I run in the grass or trail. I am always on Birks now. Metatarsals love them.
Wow! So I just got plasters for my feet and orthotics are paid for and on the way, but I wasn't born with issues nor am I coming off an injury, but my feet HURT after 10plus km runs, I am not sure where to start to help my feet get stronger :(
We have some foot strengthening videos up on the channel! Give those a look.
i loved these two videos, thank you!
My Friend Use That
Sir, Pls make video on street Marathon runner and Park hard track runner shoes insole pad for Prevent & safety in foot and knee jerk.
Thanx thanx best wishes
I wear orthotics and after run analysis was told i over pronate and should wear stability trainers. Should i wear my orthotics in stability trainers, or no orthotics in stability trainers of orthotics in neutral trainers?
I was told i have very flat feet which causes my knees to have patellar stability issues, causing my knees to pop in and out. I was told to get orthotics for my flat feet.. should I?
I’ve been questioning the need for orthotics so thanks for this useful information! My situation...My feet supinate rather than pronate, from what I have been told. I wear the orthotics in my road runners but not my trail runners! Now that they are several years old and very expensive to replace, I will do the exercises ( from Part 2)! It’s only in the last year or so, after 20 years of running, that I have twisted and sprained my right foot in the trails (Mar.29/2018 of this year and May/2017! ). Last year I was diagnosed with mild to moderate OA, which makes me I wonder if my knee situation has occurred because of the use of orthotics (making the feet weaker as time goes on)?Can you also tell me if I should be doing some other exercises to strengthen feet that supinate or will the exercises in part 2 cover the same muscles? Thanks
Wonderful video helpful full of information
Hi and thank you for the information on the use of orthopaedics that I used for Plantar Fascitis and still using for overpronation of the foot issues. I use a bicycle for commuting and as a consequence, I have developed pain on the metatarsal area of the right foot and also notice stiffness on my tights when running? How can I fix that?
Great timing on this video as I was just about to order custom orthotics. Been experiencing some right foot pain lately. I actually have done the wet foot test and only my right foot has very high arches. Help me understand how I determine if going custom is appropriate and if I am one of those outliers.
Part 2 in our series will help you understand your needs better. However, working with a foot savvy doctor or PT is the best way to determine why your feet are different. The difference between your feet is likely mechanical and adaptive and thus correctable. But it's nice to rule out structural problems.
13:13 Canting the foot to roll ankles - is there research on that?
Does “Flat Feet” count as a foot deformity?
Not at all!
Ive been diagnosed with prosterior tibial tendonitis. Over pronator. Still not sure if there doing anything for me
You'll have to test out and see!
I wear motion control hokas and orthotics. I have flat feet. Hmmm?
Flat feet are not necessarily a problem for runners. Nor is pronation. In fact, pronation is how we absorb shock from the ground and it's a normal part of running. The challenge comes when we don't re-supinate or recover from pronation back to a more high arch foot shape for take off. I treat runners who run close to a 4 minute mile on flat feet! Especially if they are strong and run with good form. I recommend those with flatter feet learn to mid foot strike. In doing this you skip the biomechanical breakdown that results from landing on the heel and transitioning to the forefoot before take off. This is what creates massive pronation forces that can be hard to recover form (you'll stay pronated rather then re-supinating/recovering your arch shape before take off). By mid foot striking, you land on the forefoot and take off right away again. No time for excessive pronation. This takes strong feet so stay tuned for part 2. Check out the TRE content around mid foot striking too.
I've struggled with this for a while. I'm flat-footed and have custom orthotics and they seem to help because whenever I go away from them for too long, foot problems creep back up--and those problems go away once I start using them again even while continuing to run. If for no other reason, they provide support to my whole foot--most running shoes I've tried get narrow in the mid sole, so my inner foot has almost no support and kind of hangs off the side of the shoe. Wide width shoes could solve that problem, but they become too roomy everywhere else. Custom orthos in neutral shoes seem to be the winning combination, but I'm definitely interested in doing more to strengthen my feet to at least move to a support shoe without the need for orthotics.
It's super important to use these guides like band-aids/crutches, a temporary fix not forever. Spending time barefoot around the house and using a lacrosse ball to mobilize the tissues in the foot will all help. Keep being proactive in your journey!
What's your take on custom insoles? Like the type you get at a running store.
Good question - we'll have to have Charlie weigh in here.
Some running stores make custom insoles (where they plaster cast your feet or have you step in a foam box or over a pressure mat). However most running stores use semi custom products that are heat molded or just slip in to give you more support than the flimsy insole that comes in shoes. The difference is that custom orthotics are medically designed to correct some foot deformity. They have special features built in by a lab and are made specially for you. They often use wedges to "cant" your heel and/or forefoot one way or another. They use cutouts, relief spots, or bumps to change pressure points and accommodate structural issues. Insoles are more generic and, while they can have some special features, mostly they serve to support your arch. This can have some benefits but they are vastly less effective than a custom orthotic. Supporting the arch is not normally the goal of a custom orthotic. Changing the angle and the way in which your foot interacts with the ground is more the goal of a custom orthotic. If you have a structural foot problem, a custom orthotic is appropriate. If you have mild pronation and need a little support as you work on getting stronger feet, an custom or semi custom insole may be helpful. But ultimately, most of us won't need any insoles or special shoes if we take the time to build stronger legs and feet.
ooooooooo! Goal: build stronger legs. Thanks Charlie!!
My pleasure. We just filmed part 2 today. It will help you with that goal of getting stronger legs. Kirk and I had tired lower legs and feet after demonstrating!
Also, should we be running barefoot more?
Most of us will benefit from going barefoot some of the time. Running barefoot is a great way to improve awareness around how your foot interacts with the ground. I encourage athletes to spend time walking barefoot for a bit first. It toughens the skin and conditions the tissues for running. Strength training and working out in the gym with no shoes also helps. Running barefoot should come later. Start on grass or softer turf and start with a small dose initially. Mid foot striking will feel more natural so barefoot running will help you learn how to land differently too. I recommend athletes use barefoot running as an accessory training tool rather than a strategy to use during longer runs. It's great to do as a warm up or cool down from your training run too. Minimalist shoes are great for regular training runs, once your feet are ready, of course.
What about shoes with built in arch support/orthotics
Do you mean motion control shoes? Those are shoes with more dense foam on the medial side to prevent pronation or arch collapse. They work similar to an orthotic and I generally encourage athletes to use one or the other. If the orthotic is built to do that job, using it in a motion control shoe is often overkill. A motion control shoe alone can be enough for many runners. But I still recommend wearing from that as awareness and stability/strength improve. You want those motion control features built into your body ;) Please stay tuned for our follow up video on how to build higher tech feet!
I appreciate the response, though I personally don’t use any orthopedics. I have been told that I should use insoles with arch support but any time I have used them they made my back hurt more so I don’t use anything now. My goal as you have stated is to get my feet stronger to support my frame, especially as I continue to lose weight. Thanks again for taking the time to respond to both questions
Remember that pronation is normal and how we absorb shock. Insoles and orthotics (and motion control shoes) can limit the foots ability to absorb shock, thus moving impact upstream to the knee, hip, and low back! Some of pronate excessively which normally means we need stronger and smarter feet. Please tune into part 2.