Posted on: 7 August 2019
Frequent training in the form of running and weight training can be an issue if you suffer from weak or collapsing arches in your feet. However, this problem shouldn't prevent you from chasing your fitness goals. There are a number of ways you can support your feet to enable them to move and bear weight comfortably, allowing you to train pain-free and recover quickly. Using pediatrician-approved training shoes, orthotic inserts or insoles is a step in the right direction.
Orthotic inserts are similar to insoles but they are custom-made for your feet. They can help to relieve the pressure of collapsing arches or remove unwanted pressure that can create callused skin to form on the weight-bearing parts of the foot. Whilst there is a strong debate between experts about whether these inserts are good during training, they offer fantastic support during day-to-day activities, which counts towards your active recovery. Orthotic inserts can be produced at any good running store, and you can even have your measurements uploaded online for certain brands, meaning that you can have new ones shipped out whenever you need a new pair.
Insoles differ from orthotic inserts as they are generically made. They can still custom-shape themselves somewhat to fit your feet; however, this is often accomplished by using padded materials such as memory foam or gel. They provide less support but can be a cheaper option for those on a budget. In terms of training, by not overly supporting the feet, they can actually help develop the stabilisation muscles in the ankle and lower leg. Either way, they make a good second choice and actually work well alongside orthotic inserts. Use one for training and one for everyday activities.
Whilst your inserts and insoles protect the bottom of your feet, your shoes will help to protect the rest. You should have something that laces up well to remove any unwanted movement that can cause strain on the ankle and knees. If you're interested in weight training, a solid, flat sole will help you make better use of the ground during the heavy lifts. Some powerlifting shoes actually have wood embedded in the heel at a slight angle in order to help with this. If running is your thing, a padded sole that accommodates your stride and the roll of your foot onto and off of the ground is better.Share