Foot zone insoles for runners

The use of insoles has become more widespread in the last 10 years. Most professional athletes are now fitted with foot orthotics, in particular long distance runners. Sports injuries often involve musculoskeletal trauma to the joints, bones, tendons, or ligaments. The main goal of insoles devices is to improve the function of the injured or vulnerable body part and to facilitate alignment through supporting the back, joints, muscles, and limb ligaments and tendons. Insoles are recommended according to diagnosis by a specialsit , (sports) podiatrist, orthopaedic surgeon, physiotherapist or chiropractor. In some cases gait analysis is used to determine degree of pronation and supination, weight distribution, abnormal pressure points etc. It is important to know your gait pattern is natural and you do not suffer from excess pronation or other motion abnormalities. If you do, it will cause excess tension and forces on your muscles, joints and ligaments. No matter how much money you spend on running shoes, these products are not designed to correct excess pronation, as is often claimed by big brand sports footwear companies.

Insoles can offer extra cushioning and cut down the amount of force that reaches your knees. Some insoles can also help to correct incorrect pronation a small amount. A study conducted at Winston-Salem State University used off-the-shelf insoles and measured their effects on the knee pain of older adults with arthritis. The subjects reported an overall reduction in their knee pain while walking, though the cause was inconclusive.

The basisc of running

Running is a wonderfully simple sport. You're in charge, and you can run where you want, when you want. Best of all, if you follow these principles, you can make it last a lifetime and get the most health and fitness benefit out of your running programme. Walk before you run. Few people are able to run a kilometre the on their first day of running, so don't try it. You'll soon feel discouraged and give in. Instead, begin by mixing running with walking. For example, run for 30 seconds then walk for 90 seconds, repeating this for a total of 20 minutes. When you can comfortably manage this four times a week, adjust your walk/run ratio to 45/75 seconds four times a week. Then try 60/60, 75/45, and 90/30. In time you'll be running for several minutes without breaks, and then you will be able to run for 20 minutes without stopping!

Warm up, cool down. Warm-ups let your body gradually adjust to the exercise, preparing you for the harder work to come and actually making the session easier. Five to 10 minutes of running or walking before you start putting your body through its paces will also lessen the strain on your heart and reduce the chances of injury. Then after you've run hard, the first thing you usually want to do is head straight for the sofa to crash. Don't, because an abrupt finish to exercise can cause cramps, dizziness, abnormal strain on the heart, and hamper the removal of the body's waste products such as lactic acid. Just spend five minutes longer on your feet at a gentle pace to cool your body.

Who needs insoles?

Based on the latest science, anyone looking to enhance the comfort of their running shoes may want to consider trying a running-specific insole with a dynamic design to improve pressure distribution. This can range from someone dealing with an injury, to an elite athlete looking to gain a legal performance edge during workouts and races.

Who does not need insoles?

If you do not find the insoles you try to be more comfortable or comparable to your shoes with the original sock liner, then they may not be for you.