{"id":9598,"date":"2020-12-16T18:15:18","date_gmt":"2020-12-16T08:15:18","guid":{"rendered":"https:\/\/intraining.com.au\/?p=9598"},"modified":"2020-12-16T18:15:18","modified_gmt":"2020-12-16T08:15:18","slug":"ankle-stability-and-your-running-shoes","status":"publish","type":"post","link":"https:\/\/dev3.dxcoders.com\/index.php\/2020\/12\/16\/ankle-stability-and-your-running-shoes\/","title":{"rendered":"Ankle Stability and Your Running Shoes"},"content":{"rendered":"<h2><strong><span style=\"color: #800000;\">Ankle Stability &amp; Your Running Shoes<\/span><\/strong><\/h2>\n<p><em>With Steve Manning, Podiatrist, intraining Running Centre<\/em><\/p>\n<div>Ankle sprains are largely caused by bad luck when you have stepped on a rock or uneven surface that forces your ankle to roll outwards or inwards beyond the capacity of your muscles and ligaments to control.<\/div>\n<div>&nbsp;<\/div>\n<div>The result is an unstable ankle with an increased risk of further sprains due to damage to the neuromuscular system to perceive and control your ankle stability.<\/div>\n<div>That is why rehabilitation is critical for even minor sprains.<\/div>\n<div>\n<div>&nbsp;<\/div>\n<p><strong>Five Footwear Factors&nbsp; to consider:<\/strong><\/p>\n<p>While worn or inappropriate shoes may increase your risk of spraining an ankle they are rarely a direct cause of the sprain. &nbsp;Here are some footwear factors to consider that may contribute to spraining an ankle.<\/p>\n<p><b>1. STACK HEIGHT and HEEL DROP:<\/b>&nbsp;<\/p>\n<p>Stack height refers to the amount of:<\/p>\n<ul>\n<li>insole,<\/li>\n<li>midsole and<\/li>\n<li>outsole between your foot and the ground. &nbsp;<\/li>\n<\/ul>\n<p>Heel drop refers to:<\/p>\n<ul>\n<li>the difference between the forefoot and the rearfoot stack height.<\/li>\n<\/ul>\n<p>Basic mechanics tells us that the higher off the ground you are the easier it is to roll an ankle. &nbsp;While the range of motion in degrees may be the same, the distance the foot can travel is increased if you are higher off the ground. &nbsp;This then increases the velocity of your foot when it is rolling that may go beyond your ability to stop a sprain. &nbsp;<\/p>\n<p>For this reason, trail shoes tend to have a <em>reduced<\/em> stack height and heel drop as the uneven surface is a big risk factor for sprains.<\/p>\n<p><b>2. FIT<\/b>: &nbsp;<\/p>\n<p>If you have a shoe that is too large for your foot then there is an increased risk that your foot will be moving inside the shoe. &nbsp;Even if the shoe is stable your foot may not be supported if the shoe is not grabbing your foot. &nbsp;This is especially true through the middle of the shoe. &nbsp;For the same reason, elastic laces or loose laces have an increased risk of ankle sprains. &nbsp;Ideally when you are running your shoe should be firmer than what would be comfortable walking around.<\/p>\n<p><b>3. WEAR &#8211; UPPER STIFFNESS:<\/b>&nbsp;&nbsp;<img loading=\"lazy\" class=\"alignright wp-image-9623 size-thumbnail\" src=\"http:\/\/intraining.com.au\/wp-content\/uploads\/IMG_0191-1-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\"><\/p>\n<p>As you wear in your shoes they mould around your foot. &nbsp;This improves the fit and grips the shoes to offer your feet. &nbsp;The uppers respond to extra pressure from the lumps and bumps on your feet. &nbsp;They also deform due to extra force that occurs through the running gait. &nbsp;While this is positive when the shoes are new, if you wear them too long then it may become negative. &nbsp;In time shoes will lose their stiffness and lose their ability to grab your foot firmly. &nbsp;In very worn shoes the uppers may get holes or become detached from the midsole, again losing their ability to control a potential sprain.<\/p>\n<p><b>4. WEAR &#8211; WEDGING<\/b>:&nbsp;&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"alignright wp-image-9624 size-thumbnail\" src=\"http:\/\/intraining.com.au\/wp-content\/uploads\/IMG_0192-1-e1608021574963-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\">Perhaps the most common footwear factor increasing ankle sprain risk is asymmetrical wear of the outsole and midsole. &nbsp;Excessive lateral heel wear can occur with a scuffing foot strike. &nbsp;In some cases, people wear through the outsole and into the midsole. &nbsp;On top of the visual wear pattern, there is often damage to the midsole from the extra impact forces that lead to an asymmetrical loss of resistance on the lateral border. &nbsp;This wear pattern then creates lateral instability and a rolling out force every time your foot strikes the ground. &nbsp;The threshold of what is required to cause a sprain is then significantly reduced.<\/p>\n<p><b>5. FOOTWEAR PRESCRIPTION<\/b>:<img loading=\"lazy\" class=\"alignright wp-image-5078 size-medium\" src=\"http:\/\/intraining.com.au\/wp-content\/uploads\/GaitAnalysis1_Small-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\"><\/p>\n<p>Your foot structure and biomechanics should determine the best shoe to suit you. &nbsp;In our shop, we tell people to let their feet decide which shoe to buy. &nbsp;Many people have no idea what their feet are doing when they are running. &nbsp;It is also hard to look at what your shoes are doing and know what your feet are doing inside the shoe. &nbsp;<\/p>\n<p>That is why it is so important to bring in your old shoes when you need to replace them. &nbsp;The wear patterns on your shoe outsole, insole, midsole and uppers give us evidence for the forces that are being generated when running.&nbsp; (* Listen to Runtalk #1 &amp; #2 about wear patterns)<\/p>\n<p>We can then help you choose the best type of shoe to reduce your injury risk. &nbsp;A good example of where people go wrong is thinking that they pronate because of the medial (inside) wear on the outsole. &nbsp;In fact, the most common cause of this wear pattern is an in-toeing running technique that makes it almost impossible to pronate but significantly increases your risk of spraining an ankle. &nbsp;You may then want to purchase an anti-pronation shoe but these shoes will again increase the risk of ankle sprains. &nbsp;Having a run in the shoes before buying is also a critical factor in choosing the best shoe because running gait can be very different compared to walking or treadmill running. At intraining, we have a 25M runway to try out all the shoes!!<\/p>\n<\/div>\n<div><b>FOOTWEAR AS TREATMENT:<\/b><\/div>\n<div>&nbsp;<\/div>\n<div>While this discussion was mainly regarding inversion ankle sprains or rolling an ankle outwards it can also apply to the less common medial sprains. &nbsp;After you have had an ankle sprain you should be following a treatment protocol depending on the Grade of your sprain <em>(See Doug\u2019s article on ankle sprains).<\/em> &nbsp;Footwear may be an important part of your treatment for healing a sprain and protecting your ankle from a further sprain. This can be buying a new neutral shoe with long axis stability or modifying your shoes with a lateral wedge under the insole.<\/div>\n<div>&nbsp;<\/div>\n<div>\n<div>If you have had a recent sprain or have chronic ankle instability then it would be worth coming in to see a podiatrist at the intraining Running Centre. &nbsp;We can analyse your old shoes and evaluate the effect they have on your ankle sprain risk. &nbsp;Your footwear is an important factor as part of an appropriate rehabilitation program for ankle sprains.<\/div>\n<div>\n<h1>&nbsp;<\/h1>\n<h1 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/intraining.com.au\/appointment\/\">Book an appointment<\/a><\/span><\/h1>\n<h4 style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Ph:&nbsp; 3367 3088 or&nbsp;&nbsp;clinic@intraining.com.au<\/strong><\/span><\/h4>\n<\/div>\n<\/div>\n<p><strong><a href=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fintraining.com.au%2Fruntalklivewithmadkeenrunners%2F%3Ffbclid%3DIwAR0D2O9tdXgsV6jCfmBNcqSRZIm0Ph-SV02L1Oksxe-Sf-qoN6EdrpUiSV0&amp;h=AT0SueFzRRSoeGhC6qAsZzEaAgMoZA4cNuFARzhTjUSx8Didmta1glDoo90t7cyB1E3JCSUvRCw1qDSUE73F4YYjbC42GK1VGyxXgWWhNW6nx-SfWMXt-0t1GRNCWLmGwlR8R6K6y5A535HfFprfsw\">CLICK HERE<\/a> to listen to the most recent RUNTALK.&nbsp;<\/strong><\/p>\n<p><strong>For more information on ankle sprains and shoe wear patterns:<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/intraining.com.au\/thelongtermrisksofsprainingyourankle\/\">READ<\/a> Doug&#8217;s ankle sprain article<\/li>\n<li><a href=\"https:\/\/www.facebook.com\/watch\/?v=1065212133944043\">LISTEN<\/a> to Runtalk #1:&nbsp; Shoe wear patterns tell a story<\/li>\n<li><a href=\"https:\/\/youtu.be\/48cv4m0dIKc\">LISTEN<\/a> to Runtalk #2:&nbsp; &nbsp;Why you get holes in your shoes and what to do<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"wp-image-9621 size-thumbnail aligncenter\" src=\"http:\/\/intraining.com.au\/wp-content\/uploads\/Steve-Manning-1-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\"><\/p>\n<p style=\"text-align: center;\">STEVE MANNING&nbsp; &#8211;&nbsp;PODIATRIST | RUNNING COACH L4<\/p>\n<p data-pm-slice=\"1 1 []\">Steve&nbsp;has worked since the early 1980s to create opportunities for runners of all abilities to pursue their running goals, to establish and maintain a healthy balance of sport, health and work in their lifestyle and to connect with other like-minded and supportive runners. He has done this by creating a community of runners, coaches, sporting podiatrists, physiotherapists and a retail team with a large focus on inclusion and collaboration. He loves runners and how running can change people\u2019s lives.&nbsp;These are intraining Running Centre (Speciality running retail store), intraining Running Injury Clinic with a focus on podiatry and physiotherapy for runners), intraining Training Groups, intraining Running &amp; Triathlon Club.&nbsp;&nbsp;<\/p>\n<p>Steve is the owner of intraining Running Centre and began working in the store while still a student at school.&nbsp; He graduated with Podiatry (Hons) in 2001&nbsp;but while studying was instrumental in establishing the Queensland Sports Podiatry Group,&nbsp; Steve has been on the board of Sports Medicine Australia Queensland branch since 2006.&nbsp; He is an Associate Lecturer (Podiatry) at&nbsp;QUT in Sports Medicine.<\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><strong>&nbsp;<\/strong><strong><a style=\"color: #ff0000;\" href=\"https:\/\/intraining.com.au\/appointment\/\">Book an appointment now!<\/a><\/strong><\/span><\/h1>\n<h4 style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Ph:&nbsp; 3367 3088 or&nbsp;&nbsp;clinic@intraining.com.au<\/strong><\/span><\/h4>\n","protected":false},"excerpt":{"rendered":"<p>Ankle Stability &amp; Your Running Shoes With Steve Manning, Podiatrist, intraining Running Centre Ankle sprains are largely caused by bad luck when you have stepped on a rock or uneven surface that forces your ankle to roll outwards or inwards beyond the capacity of your muscles and ligaments to control. &nbsp; The result is an [&#8230;]\n","protected":false},"author":101054,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[],"tags":[],"_links":{"self":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts\/9598"}],"collection":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/users\/101054"}],"replies":[{"embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/comments?post=9598"}],"version-history":[{"count":0,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts\/9598\/revisions"}],"wp:attachment":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/media?parent=9598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/categories?post=9598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/tags?post=9598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}