What is Runner’s Knee?
Runner’s Knee, also known as patellofemoral pain syndrome or PFPS, is characterized by pain in the area surrounding the kneecap. The main causes of this condition include the improper alignment of the kneecap, excessive training without sufficient strength-building, muscle imbalances, particularly in the hips and core, and inappropriate footwear choices.
Your physiotherapist will guide you through a series of treatments, such as strength and flexibility exercises, cross-training, rest, and a gradual and practical training advancement.
There is a high probability that they will refer you to a specialist in running shoes who can help you find the suitable pair based on your body mechanics, treatment plan, and overall requirements and objectives. This is where our assistance becomes valuable.
These are the important factors we will discuss in order to select the most suitable shoes for managing Runner’s Knee.
ARCH SUPPORT
When considering the unique shape of your foot, it is essential to note that arch support plays a significant role, and there are various options available for it. In the case of low arches or “flat feet,” it is advisable to opt for shoes that offer substantial arch support, contributing to the stabilization of your foot. Conversely, individuals with high arches may find shoes with cushioning and flexibility more fitting.
CUSHIONING
Cushioned shoes assist in absorbing shock, which in turn can relieve pressure on the joints. When selecting running shoes, it is important to consider adequate cushioning in the midsole to absorb impact and alleviate stress on the knee joint. It is worth noting that individuals vary in their requirement for cushioning; furthermore, excessive cushioning or overly soft foam may cause discomfort for some individuals. Seeking guidance from a shoe specialist is beneficial in determining the appropriate level and type of cushioning tailored to your needs.
STABILITY
Stability shoes are often recommended for Runner’s Knee, which is frequently caused by problems with body mechanics and stride. If you have issues with overpronation, it is advisable to choose shoes that provide stability features. These shoes usually have firmer foam or support structures in the heel and arch to control excessive inward rolling of the foot and encourage a more natural alignment of the foot and stride.
HEEL DROP
We receive many inquiries about heel drop! It pertains to the difference in height between the shoe’s heel and forefoot. Shoes can have a heel drop ranging from low (0-4 mm) to high (10-12 mm), with various options in between. As the position and alignment of the hips, legs, and feet can impact Runner’s Knee, it is crucial to identify the appropriate heel drop for your body and running style. For instance, individuals who overpronate often benefit from a higher drop, whereas those with a neutral stride may find a moderate drop of 4-8 mm more suitable.
FIT AND COMFORT
We prioritize your comfort! Ensuring that the shoes fit well is of utmost importance. They should provide a secure feeling without being too tight, and a snug fit. Moreover, there should be sufficient space in the toe box to allow for natural movement of the foot. Considering the wide range of brands and models available, trying on various shoes until you find the perfect fit will be beneficial.
FOOT STRIKE ASSESSMENT
Receiving a foot strike evaluation is a great method to gain further knowledge about your pronation level, the area on which you exert the most force while striking the ground (e.g.: heel or forefoot strike), the specific arch support you necessitate, and the amount of cushioning you require. Your analysis will be utilized by our knowledgeable shoe specialists to significantly limit your running shoe choices, ensuring that you can have complete assurance in your selection.
Where will you run?
- Road running shoes are designed for pavement, with the occasional off-road trip. For example, you could run on a surface with slight irregularities, like a nature trail or wood-chip path, as long as the majority of your running takes place on a paved road. Because these shoes are light and flexible, they cushion and stabilize your feet on hard, even surfaces.
- Trail-running shoes are designed for the off-road runner. They have strong outsoles that provide solid traction, enhanced stability, support, and protection for the underside of your foot. If you plan on running someplace where you’re likely to be tracking on roots, rocks, mud, holes, or other obstacles, trail runners are the better choice.
What is the natural shape of your foot?
Different arch shapes exist for feet, including very high arch, high arch, normal arch, and flat-footed. To identify your arch type, examine your footprint. To do this, make a wet foot imprint on a bathmat or cement surface. The diagram displayed below showcases foot arches, wherein 0 represents a very high arch and 3 represents a flat-footed arch. The shape of your arch greatly influences your foot movement while running.
How do you run?
Our bodies and running styles vary from person to person. To identify your running style, you can seek the assistance of a podiatrist, physical therapist, or an informed shoe salesperson who can observe your movements. Alternatively, you can also determine it yourself by examining the wear pattern on the soles of your heavily-used running shoes.
- If the sole is particularly worn at the ball of the foot and just a small portion of the heel, you likely have a neutral stride. This means that your heel strikes the ground first, rolls slightly inward, the arch flattens to cushion the impact, and you don’t run with much side-to-side motion.
- If your wear pattern is along the inside edge of the shoe, you likely overpronate, which means that your foot’s natural inward roll is exaggerated. This is common among runners, but it means that you could be at risk for knee pain or injury.
- If the wear is mostly on the outer edge of your shoe, you likely have supination (or under-pronation), which means that your foot rolls outward when you run. This means that you could have insufficient impact reduction each time your foot lands.
How does this help me choose a running shoe?
When choosing shoes that are comfortable and can help reduce the risk of injury, it is best to consider your foot shape (arch) and natural running style. Running shoes can be categorized as follows:
- Cushioning: Cushioning shoes are good for neutral runners and those who are supinators or have mild pronation. They have elevated shock absorption and minimal side arch support and are best for someone with a normal foot shape.
- Stability: These shoes are ideal for runners who tend to overpronate or neutral runners. Sometimes they have a midsole post to help centralize your foot as you run.
- Motion control: These shoes have a stiffer heel to control overpronation and are a good choice for runners who have a moderate to severe tendency to overpronate.
Finding the correct running shoe size
When searching for running shoes, it is important to consider the various styles, brands, and colors available. Instead of focusing solely on appearance, it is advisable to select a shoe that aligns with your body mechanics. Follow these tips to ensure you find the appropriate size.
- Try on shoes at the end of the day. Feet normally swell throughout the day and are at their largest by late afternoon/early evening. If you accommodate your foot while it’s swollen, you won’t risk buying shoes that are too small.
- If you use orthotics, try them on with the shoes. The shoe will feel different with and without orthotics.
- Most athletic shoe stores will also carry insoles (footbeds) that can be inserted into the shoe. These are designed to enhance comfort, support, and fit.
- When you try on a shoe, you should have a thumbnail’s length of extra space in the toe box. The width should allow your foot to move without rubbing.
