![]() These often have a measuring station for your feet that not only determines size but also whether you pronate and have a high or low arch. Instead of a straight line from the ball of the big toe back to the ankle, you may see a higher arch when looking at the inside of the foot."Īnother tactic is to visit a running store, suggests New York-based, RRCA-certified running coach, Lawrence Shum. "You may also see structural changes at the midfoot. "This indicates your midfoot is not descending down to the surface," he says. If you're seeing mostly toes and the balls of your feet with a minimal line back to the heel, that could mean you have high arches. If you're not sure if you have high arches, Kart recommends a simple trick: Wet your feet, then stand on a blank piece of paper or cardboard and step away to see your footprint. For example, doing calf raises, toe pick-ups (like picking up towels and pencils using only your toes), and foot flex-and-point sessions can improve ankle and calf strength.Īnother important strategy? Making sure you have the right shoes. That means you change your training in multiple ways to avoid injuries, such as decreasing your mileage or playing around with your stride, and Kart adds that lower-body strength training is also important so you can recruit muscles that support stability. "It's not uncommon to have outside knee pain, including lateral meniscus tears, IT band problems and lateral collateral ligament strains." "The problems can extend up the chain to the knees," says Kart. ![]() Running in shoes that don't support high arches can even lead to ankle sprains, Kart says, because of instability in the ankle joint. The result isn't great - foot pain, stress fractures, shin splints and plantar fasciitis are more likely to result. That creates an undue amount of stress throughout the foot, ankle and calf. What happens instead is that the arches and feet tilt outward, he adds. RELATED: Nike’s Most Comfortable and Supportive Shoes for Heel Strike Runners A high arch fails to absorb that shock because the arch doesn't descend normally." "The foot has two basic jobs: One is to act like a shock absorber, the other is to be a bony lever to push off from. "High arches can create problems with running and training," says doctor of physical therapy Jason Kart, D.P.T., owner of Core Physical Therapy in Chicago. In either case, there could be multiple factors that come into play, and your shoes can be one of them, especially if you have high arches. Or you keep getting overuse injuries - even when you dial it back on your workouts. ![]() Maybe your running shoes are perfectly comfortable, but you feel like your speed, endurance, and recovery could be better. ![]()
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