Are Zero-Drop Shoes Good For Achilles Tendonitis Or Can They Cause Achilles Tendonitis?
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- Опубликовано: 28 июл 2024
- In this video, Maryke answers some of the most common questions we get about zero-drop shoes and the Achilles tendon. These include whether they can cause Achilles tendonitis, whether zero-drop shoes are bad for the Achilles tendon, and whether zero-drop shoes are good to wear when you have Achilles tendonitis. She also explains what you have to do to ensure that you make a safe and injury-free transition to zero-drop shoes, should you decide to start using them.
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Chapters:
00:00:00 Introduction
00:00:49 Can zero-drop shoes cause Achilles tendonitis or tendinopathy?
00:03:14 Are zero-drop shoes bad for your Achilles tendon?
00:03:42 How to strengthen your Achilles tendon for zero-drop shoes
00:06:03 Should you wear zero-drop shoes when you have Achilles tendonitis or tendinopathy?
00:07:17 How we can help
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I’ve worn zero drop shoes for 8 years and got Achilles tendinitis last year due to significantly ramping up my tennis game. The podiatrist blamed my zero drop shoes but I don’t wear them when I play tennis 🤷🏽♂️ I feel a little vindicated after watching this video 😄
glad i found this before doing the bob and brad techniques lol. definite overuse on my part. flat sole running shoes and a poorly timed motivation to train for a marathon
Love your videos
Heel to toe drops hurt my knees. Yes, your feet might have less stress with the elevation, but it just shifts the stress to your knees and lower back.
Yes - that is a good example how we are all different and what works for one person may not work for the next.
Hi, thanks for the video. When I transitioned to zero drop, it took 6 months to return to my previous mileage. I started with no more than a half mile in the zero drop. On other days, I used my 6 mm drop shoes. Over time, I increased mileage and number of days in the zero drop. By 6 months I was 100% zero drop for both training and daily wear.
Thank you for sharing!
I went strait to doing 15-20 miles my first day with zero drop. Young people can adapt faster but I was 65 but I think you had the right approach. I did get some achilles pain after 20 miles but it was not serious and it was always gone the next morning.
@@hikerJohn Indeed. I was also changing my running mechanics from an extreme heel striker to a mid-foot striker (with feet landing underneath me). So I was using the foot and calves differently in the stride, which made me be very deliberate in my switch.
Waking up steep steps with a weighted vest on helps tremendously as far as strength training
That’s a great idea & more functional than basic strengthening exercises. I’ll try that out
You are, without question, the best I have ever seen or heard on this issue. Everything you said is exactly correct and fits with my experience. I moved from regular drop shoes to zero drop shoes last year. Within 2 weeks, my Achilles started bothering me on both feet. I rested about three weeks, did my Achilles exercises, and then went back out. On the very first day, pain returned in my left Achilles. I did this same scenario over and over again, probably four or five times, until I finally gave up on zero drop shoes. Every time I went back out after resting, the Achilles pain immediately returned.
I then did some research and it was exactly as you said. Moving to zero drop shoes too quickly can cause pain. But I never did get to a point where the zero drop shoes DIDN’T cause pain! So I gave up on them. I then bought some Brooks shoes, which have the highest heel to toe drop I could find. I haven’t had any problems since! I will never go back to zero drop shoes, not only because they aren’t comfortable and they caused me Achilles problems, but they tend to be extremely ugly (especially Altras)! It’s just not worth it to me. There are plenty of non-zero drop shoes that have a wide toe box. That’s good enough for me. 😀
Yes - I also tried zero drop shoes because at one stage they were the only ones that made shoes with a nice wide toe box. But my metatarsals very quickly told me that it was a bad idea as they didn't have enough padding under the ball of the foot. I now use Hokas wide fit and love them.
HOKA usually doesn’t has as much drop as some other brands. Do u think the difference of 4,5 or 6 mm makes some difference?
@@ericyum6729: I tried Hoka because I like the look of some of their shoes. I suppose it just depends on the person. Their shoes didn’t help my Achilles problems. Neither did New Balance.
@@pocopico7409 What shoes did help your Achilles pain?
@@angelawillis6215: Everyone is different, Angela, but for me, the zero drop shoes are what caused my Achilles problems. I likely moved to them too fast and (they say) you’re not supposed to do that. Anyway, as long as I used them, I had Achilles problems, so I quit using them and moved to the highest drop shoes I could find…which are Brooks. I bought the Ghost 14s, and from day one, no more Achilles pain. That was nearly a year ago now and I still have no Achilles pain.
Many thanks
Really you are the best
But please, the pain return again after marvlous improvement , waiting for your advice to minimize this annouying pain 😍😍
This is something you need to discuss with your physio as it may require an adaptation to your rehab plan. Alison has also discussed flare-ups in this video ruclips.net/video/xQAGTXhMZjA/видео.html
I switched to zero drop shoes for trail running. Climbing hills and going over rocks put strain on my tendons. My right foot gets sore after a run at the heel. I purchased heel inserts and that definitely helped. They are stackable so you can get as much support as you need. I have long runs in my training coming up so i am going to use them thicker until its cleared up and then remove them one at a time to transition. Just an idea for people that dont want to carry 2 pairs of shoes
Hi which heel inserts did you buy? Did you add them underneath the insole?
@Amanda Ball dr foot on Amazon. Yep, they stick to the shoe under the insole.
So you basically turned your zero drop shoes into regular shoes
I wonder if there are inserts to elevate the front of the shoe? To counter a shoe that has too high of a drop
I wish I saw this video before I got over excited and decided to sprint in my Zero Drop shoes on the first day and tore my achilles 😢
They definitely cause pain that I guess doctors would call tendonitis. But there is a little knot in the fascia behind my knee that, if I work it out, the pain immediately releases. I have been running zero drop for a few years now, but my volume and intensity are ramping up significantly and I think I need to alternate my shoes with something supported every now and again.
Yes, if you're ramping up your volume and intensity, it is likely about how fast that change is happening and that your body is perhaps more tired so your own ability to control the movements reduces and the zero drops can't pick up that slack. FYI - if you increase volume etc. too quickly even normal shoes won't be able to help so don't overdo it and try to work in a recovery week every 4th week where you drop the intensity and volume a bit.
I’m a male, in my mid-60s, and retired from two careers that were often mentally and physically challenging (military and law enforcement). So I’ve always been physically active, both for my job requirements and for my pleasure and wellness. Soon after retiring, I attempted the Appalachian Trail in “zero drop” shoes (Altra was my brand). I did fine, as I had transitioned for six months prior to starting the trail. But (why is it, that the older we get, there is always a but,?!) an old Navy back injury brought me off trail. I currently hike 4-8 miles a day, 5-6 days a week. I’ve gone back to zero drop, primarily for the “toe spread”…and general foot comfort….but I am noticing some pain where my Achilles is. My question…..I guess…is, until I am fully “zero drop” capable, would adding an insert with some slight rise, be helpful? I really, really, - REALLY!! - don’t want to go back to traditional footwear! Your video presentation….and your obvious knowledge on the topic….is excellent! Thank you.
Yes, I would give that a go. There are quite a few different options for heel raises on Amazon (for cheap) so perhaps try a few different ones and see what work best. I know the feeling - I also loved my zero drops but had to change as my forefoot did not like them. If you do find that you have to switch, I find Hokas useful (I know - total opposite!) as they also do wide fit but they are not quite as wide as the zero ones.
@@TreatMyAchilles you are outstanding! Thank you very much for that rapid reply. I did order some very comfortable (but equally weird looking) zero drop shoes off Amazon. They seem to be helping (I did five miles yesterday, with minimal pain)…..and the reviews that these inexpensive -- but make no mistake, very weird looking--shoes are getting are more than favorable. Oranginer shoes…my Aussie, when I put them on for our walks, really looks at them askance! Thank you, again…..my best to you.
I had Achilles tendonitis for almost a year, but have been good for at least three months now, running without issues a few times a week (being cautious not to overdo). I have always worn running shoes with a heel drop, but have also had some issues with shin splints and knees. I see reforming my running form as perhaps the best option to be injury free and run happily. Zero-drop shoes seem a good option for good running form. For someone like me, with past but not current Achilles tendonitis, what do you think?
I would suggest 3 things:
1. First get used to walking in those shoes without restriction - ease into it but get used to doing at least the same distance walking that you would run normally
2. In the meantime also start strength training calves (just 1 or 2 times/wk) with weights over a step -- but be careful where in the week you add this in as if you are doing high mileage running and then lump +++ strength training on top, that in itself can cause overload on your Achilles - so ease into this and figure out what your body is telling you with regards to rest periods etc.
3. Once you've ticked both the above boxes then I would consider easing into running with the shoes but only for the shorter and slow runs to start with. Both long or fast running will place more strain on the tendon so leave them for later.
Remember, I don't know you so this advice may not be right for you. If you wanted more specific rehab advice and help with doing this, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
Great video, thanks for the information. I’ve been reviewing the zero drop shoes but have a question about how they would effect my metatarsal. I noticed that you mentioned they bothered your forefoot. I’m not a runner but I do a lot of hiking and have used Hokas a lot, but there wide sizes for hiking shoes are very limited. I was thinking of trying the Altra Olympic 5 mid for waterproof hikers. Do you think they would bother my metatarsal? And I would use a custom orthotic that puts more of my weight on my arch. Thanks again for the video.
Not sure - it depends on your feet - if your metatarsals often hurt if you walk barefoot or in flat shoes then they may not be a good idea.
How did you fair?
I started in zero drops hiking and ruined my fore foot. curious at work for you
The zero drop is not good for my feet. Over the years I’ve discovered that a 4mm drop works best for me, and best with a lot of cushion. My best walking shoes on city streets is the Hoka Bondi 7 and my favorite trail hiker is the new balance trail more version 3 I think it is, the newest one.
@@rickgriffin3567 thanks. Still recovering from zero drop foot problem. Will check those out
I've been wearing those flat wooden Dr Scholl sandals around the house for more years than I remember. Basically zero drop platforms with a slight ridge under the toes for them grip as I walk.
I recently bought a pair of Altra Olympus 5 trail runners which have a zero drop and after several multi km practice hikes have not had any issues with my Achilles. In the past I used regular hiking shoes with small drop.
I wonder if my sandal history helped make the transition to zero drop trail runners so smooth?
It very likely has. Also, if your regular shoes used to have only a small drop, then the change was likely not too drastic.
I irritated my (back of) heel spur during a race in Oct '22. I have been rehabbing as you suggested. I have also been strengthening my feet and recently incorporated minimalist shoes for non running activities to help with that. My issue now is the heel spur lump rubbing against the heel counter when running. I have tried taping gel (I cut up gel heel cups) to my heel and cutting out the plastic heel counter from my running shoes to minimize the friction. It works, but not perfect. Would be interested in any suggestions...
Compede plasters can be useful but as a long term solution I think you likely require a different style running shoe.
Hello! What about heel bursitis? I have been running for almost 2 years in zero drop shoes but in the last 6 months I have been dealing with heel bursitis. I did a scan and the tendon is fine I guess it is strong enough, but still I have pain in my ankle due to the left over liquid. Did some fizio rounds, the pain is down, but I can still feel the ankle stiff. Was thinking on going for 5mm drop shoes temporarily. Would it help?
Going for shoes with a heel drop may help.
Here's our video on heel bursitis, in case you haven't seen it yet: ruclips.net/video/B1LMKwEZ5mo/видео.html
Echo ruins the sound a bit.
I switched to zero drop for the first time and got a partial Achilles tear
🙈Good luck with your recovery! This video about partial tears may also be useful: ruclips.net/video/O9E-PkGPZrM/видео.html
Same 😢
Do zero-drop shoes have anything to do with plantar fasciitis? I think Tendonitis and PF are both just over use injuries when you change what you have been use to too fast. I had Achilles Tendonitis for almost a year after switching to zero-drop but I also went from hiking 20 miles a week to backpacking 100 miles a week over night. The next year after taking it easy over the winter I kept wearing the zero drop shoes and never (even years later) had the Achilles Tendonitis issue again. The PF came from switching from trail running in zero drop to running on pavement for just a week. In just 4 years Ive had just about every overuse injury there is but I feel fine now . . . Now I'm afraid to ever run on pavement again least I get another PF
It sounds as if your feet were used to the zero drop shoes on trails - when you are on trails you tend to be a bit more on your toes (so softer landing) and the ground is softer as well so the force through the foot and plantar fascia is not so high - every step is also very different so you vary where you carry the forces with every step. When on a hard surface like pavement, the force going through the foot is much higher due to the surface but we also tend to run with less variation in our steps so the same areas carry the force. If you changed the surface slowly, it may have been OK but I think the change was a bit too sudden. And that is kind of the problem with the zero drops - because the shoe offers no shock absorption or support, they are very unforgiving when you do something that tires your feet or that you're not used to.
Hello.. What happens when the Achilles tendon is completely removed.can a person walk without Achilles tendon if completely removed..? One of my relative met with an road accident. No skin grafting or muscle flap surgery is possible as the blood vessels there is damaged also that tendon has become dead so doctors are opting for complete removal of Achilles tendon. Can a person Walk without it as it the largest n strongest tendon in our body.
They will be able to walk but just not push off (not propel themselves forward using the calf) - so they will unfortunately walk with a flat foot. There may be orthotic devices that can help them but this is not our area of expertise so perhaps ask their doctor for a referral to a orthotist (someone who specializes in making orthopedic assistive braces).
Hi. I switched to a barefoot running shoe in January and immediately noticed a big difference for my toes. I have Freiburg's disease which effects the blood flow to my metatarsals and I've had much less pain since then. But on the last 3 weeks I've been experiencing bad pain in my Achilles tendons. Sometimes one side, sometimes the other, or sometimes both. It's hindering my performance. I'm not a big runner. I do CrossFit and usually only run around 1-2km at a time, around 3-4 times a week. Do you think that this recent issue could be caused by the shoes? Until that point, I hadn't had any issues in either foot with the Achilles.
It might be but it might also be changes in your training habits or something else you've done.
Do they sell inserts to counter a higher heel drop? I recently got a higher heel drop shoe and I’m use to a drop with half the mm.
I went from a 4mm to a 8mm. I’m wondering in there are inserts for something like this?
Not that I know of.
So switching to Birkenstocks 100% caused my Achilles tendonitis, and in turn contributed to my ruptured Achilles . They should warn you 😠 Now my foot is swollen , my Achilles is likely permanently damaged, and I'm out several hundred dollars on shoes I can't wear. I'm 62 and I don't have months to transition into a pair of shoes. I guess it will be running shoes for the rest of my life, and maybe even walking with a cane as well. I can't even fit into my old Blundstone .😔
They do warn. They recommend wearing them initially only for a few hours each day and slowly transitioning.
Went from vans to Nike air maxes and noticed a swollen painful Achilles when walking. Should I go back to vans?
It might help but, now that it is injured, you may also have to do other things to actually help the tendon recover - this video may be useful: ruclips.net/video/H1nfgU1amvg/видео.html
I switched to barefoot and achilles tendons are sore. Trying to fix my duck feet at the same time. Facing feet forward feels harder on tendons.
"duck" feet can't always be fully corrected. The shape of our bones (especially the angle at the hip bone) often determines how far our feet point outwards. My advice would be to only attempt small corrections e.g. a few degrees towards forwards rather than go from very outwards to full forwards because that may be too much and not actually useful for you
@@TreatMyAchilles thanks, very helpful advice. I needed to hear that.
So the higher the drop .. the less stretch on the achilles tendon and also less stress on the plantar fascia
Yes - the plantar fascia is actually more affected because the thinner sole offers less cushioning
@@TreatMyAchilles so, I can use shoes with higher drops for recovery runs for my Achilles and fascia ?
My achillies feels a lot better when I walk in a boot rather than in my zero-drop shoes.
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