Shoes as Therapy: How Footwear Can Influence Running Injuries 👟
Running shoes are more than just a fashion statement—they can actually serve as a form of therapy for injury prevention and recovery. By leveraging different components of a shoe, runners can redistribute the loads placed on their body, helping to alleviate strain on specific areas. In this blog, we’ll focus on two key elements of running shoes: shoe drop and cushioning.
1. Shoe Drop 👞
"Shoe drop" refers to the height difference between the heel and the forefoot of the shoe. This can have a significant impact on how your body moves while running.
Studies, such as Besson's 2019 research, have shown that zero-drop shoes (those with no height difference between the heel and forefoot) increase ankle dorsiflexion moments but decrease knee extension moments when compared to shoes with a 6mm or 10mm drop. Similar findings were replicated in Richert's 2019 study.
So, how does this translate to injury management?
Higher drop shoes (>6mm) can help offload areas around the foot, ankle, and calf. This makes them a good option for runners dealing with injuries such as Achilles tendinopathy or plantar heel pain.
Lower drop shoes (including zero-drop) can redistribute the load away from the knee, making them beneficial for runners with knee or hip issues.
2. Shoe Cushioning 👟
Another critical factor is the amount of midsole cushioning, also referred to as the shoe’s "stack height." This feature plays a crucial role in redistributing loads to different parts of the body.
Increased cushioning in shoes tends to reduce the load on the foot and ankle but results in the knee doing more work. For those suffering from foot or ankle issues, such as Achilles tendinopathy or repeated calf strains, shoes with more cushioning may provide some relief.
Less cushioning (minimalist shoes) reduces the load on the knee but increases the work required from the foot and ankle. These shoes may be more effective for those dealing with knee injuries.
Key Takeaways 🔑
If you're struggling with foot, ankle, or calf injuries (e.g., plantar heel pain, Achilles issues), consider higher drop shoes and more cushioning to offload stress from these areas.
If you're dealing with knee or hip injuries, you might benefit from lower drop and minimal cushioning to shift the load elsewhere.
Load Redistribution: The Reality Check ❗️
It’s important to remember that altering your shoe's drop or cushioning doesn't magically make the load on your body disappear. Instead, it simply redistributes the load to different areas. Every runner is unique, and what works for one person may not work for another.
As always, these are general guidelines. Your individual needs, biomechanics, and injury history should be considered, ideally with the guidance of a professional like a sports chiropractor, physiotherapist, or podiatrist.
👋 Runners & health professionals, if you found this blog useful, don’t forget to like and share!
#shoes #runningshoes #shoedrop #shoecushioning #kneepain #footpain #achillespain #plantarfasciitis #heelpain #calfstrain #running #sportschiro #sportsphysio #podiatry #minimalist #zerodrop
📚 References:
Besson, T., et al. (2019). "Influence of shoe drop on running kinematics and kinetics in female runners." *European Journal of Sport Science*, 19(10): 1320-1327.
Malisoux, L., et al. (2022). "Lower impact forces but greater burden for the musculoskeletal system in running shoes with greater cushioning stiffness." *Eur J Sport Sci*: 1-11.
Ogston, J. K. (2019). "Comparison of in-shoe plantar loading forces between minimalist and maximalist cushion running shoes." *Footwear Science*, 11(1): 55-61.
Richert, F. C., et al. (2019). "The effect of the heel-to-toe drop of standard running shoes on lower limb biomechanics." *Footwear Science*, 11(3): 161-170.
Sinclair, J., et al. (2016). "The Influence of Minimalist and Maximalist Footwear on Patellofemoral Kinetics During Running." *J Appl Biomech*, 32(4): 359-364.