Running Shoes FAQ – Why do I always get sores on my arches after a long run?

I have flat feet. Why do I always get sores on my arches after a long run? How can end the pains?
This could either be plantar fasciitis or post-tibial tendonitis. But our guess is that it is plantar fasciitis because regularly injuries to the post-tibial tendon appear just above the ankle. Begin using shoes with enough cushioning effect and support when running. Massage and stretch your arches when you wake up in the morning and also before running and afterwards. All of this should help your plantar fascia heal but should pain persist, please consult a sports medicine doctor.

Could one have flat feet and not overpronate?
It is rare but, yes, very possible. Flat footed runners often have flexible joint making their ankles roll far inwards at heel strike but you can be compensating somewhere else if this is not happening to you. Maybe in the knee, foot, or in the hip. Wherever it is, your body has discovered a way to spread the impact forces that would cause injuries to it. So compensation is not bad. Now all you need is a neutral cushioned shoe that’s firm.

I need recommendations. I’m experiencing discomfort in my heels.
This could be because your current shoes don’t support you enough or that they’re now worn out. And you also have an inflammation of the band of tissue (the fascia) that connects the underside of your foot to your heel. This condition is known as plantar fasciitis. Get a more stable running shoe. It will help relieve much of the stress on the fascia.

Is it only motion-control shoes I’ll ever get to use because I am a significant overpronator and a heavy-framed? Could there be any other way out?
You could use a combination of different shoes. But you are definitely not stuck to motion-control shoes. Though for your longer runs you will have to stick to motion-control shoes. You’ll be glad you did since your biomechanics are more likely to break down. For shorter distances or lower mileage runs a good pair of stability shoes with a rigid over the counter orthotic (firmer stability shoes if you weigh over 180 pounds) will make a fine combination that’ll give you the needed stability in a lightweight package since the protection provided you won’t diminish because the shoes wont compress easily.

What can I do to prevent my heels slipping out of every pair of shoes I buy? Does it happen to other women also?
Most running shoes are unisex, i.e. they are the same as for the men and the women except for their color, although some companies are beginning to provide gender specific shoes for men and women. As a result of the current unisex models, most shoes are wide on the heels for women and as such don’t always exactly fit. Adding a flat over the counter insole underneath your sock liner can make the fit narrower, and produce immediate relief for you. You could also try out different lacing patterns for shoes.

Do running sandals exist? What criteria should I look for?
Yes running sandals exist and cost as much as running shoes do. You should use the same criteria for fit with shoes as with sandals.

I am getting back to running after a nine month battle with plantar fasciitis and now I’m pain free. Could you recommend features to look for in a running shoe?
Most importantly, search for shoes with good fits in the arch and heel. Ensure your shoes are tied properly. If you slip out of your shoes with ease, they are too loose. You should also attempt strengthening your feet by walking on the grass or beach barefooted but be sure to put your shoes on at the first sign of discomfort. Your plantar fascia will be greatly helped by this.

How do I stop my shoe insert from sliding forward half way through my runs?
This could be as a result of your shoes not being properly laced or that your shoes are too loose if they’re either slipping just after running a while or you can kick them off without having them unlaced, hence the inserts sliding around and the comfort compromised. Ensure your inserts fit correctly in your shoes. You could as well take them with you when next you go get a new pair of shoes. But be aware that inserts may fit differently in different shoes so be sure to get the best fits.

Could the exact same pair, model and color of shoes from the same manufacturer fit differently?
Shoe manufacturers work hard to ensure quality control but no two shoes are exactly alike and so, yes, the same pair of shoes can fit differently. The reasons vary from the fact that the same shoes could be made in different factories with slightly varying quality controls to the fact that most shoes are running handmade and as a result of the sometimes large number of people in the assembly line who aren’t perfect even after their best efforts, a few human