Hard Insoles

[xcrunner08]

I am a freshman in hs, i started training very seriously this summer, and i got shin splints, i got fitted for these hard insoles (molded to my feet), and i have had numerous injuries in xc and indoor.

What i'm wondering is how do these hard insoles help reduce injury risk if you are just landing on the same hard surface every step. It seems to me to be similar to running on worn out shoes with no sole, but that have adapted or molded to your feet.

Please reply with some answers to these questions.

[crosscountrykid]

I had similar molded insoles my 10th grade year and they led to a series of injuries. I also know many others who have experienced the same problems when getting these insoles. After doing allot of research about them I have found that they weaken your foot by supporting areas that muscles should support. If you’re an old man who jogs this is okay, but when you are a young athlete weak muscles just leads to muscle imbalances which leads to injuries. Those things probably cost you allot of money so your not going to like what I am going to say. If you don’t want to get hurt throw out the insoles and start running barefoot. I have been doing it since April and all of my problems have gone away. I was skeptical at first but after experimenting with it a little bit I have seen good results. I suggest that you run 1/4 mile barefoot before each run for the first week and run the rest of your run in trainers without your special insoles. Each week add another 1/4 mile before each run. So you would run 1/2 mile barefoot each day for the second week and 3/4 mile third week and so on. Here are some resources that that the guys on dyestat have posted to support this info, for you I would definitely look at the last post on the third link:

http://nhscc.home.comcast.net/l3_paper.htm

http://www.tullyrunners.com/Articles/RaucciArticle.htm

http://www.dyestat.com/forum/showthread.php?t=270&page=5&pp=10&highlight=barefoot

[xcrunner08]

That would seem obvious to me to either train in no insoles or orthodics at all or to wear insoles that are softer and more flexible, rather than wearing bulky and hard custom orthodics. But all the running resources (magazines, online etc.) recommend wearing custom insoles. But in response to the above post running bearfoot really isnt a feasible option, because i do most mileage on the roads.

[aviatorshades12]

I have high arches on my feet and since I got them and actually started wearing them I've seen significant improvments. Being a person with a high arch I've had a hard time with all of the shock being absorbed by my knees and legs and I used to go home after pratice lay down and my knees would kill me. Even doing nothing they would hurt. Ever since I started wearing them the pain is gone and I've improved somewhat on my performance but not a big deal can be attributed to jsut orthodics. I thought about running barefoot but I don't have any areas to really run barefoot in my town.

When I first started wearing them I had gotten new shoes and hadn't brought them to try on in my new shoes. Then when I put them in I felt pain in my toes and middle of my foot and I had to get all new shoes after I had just gotten new ones a week ago. My mom wasn't too thrilled with me after that.

[RHSRunner]

Soo.... hard insoles good or bad? Because I have high arches too. Today was my first day back from a break, and my shins started hurting in tthe middle of the run. This blows since I thought my shin splints were gone, I'm assuming it's just bad support. I rather not buy expensive insoles, but if they help I will.

[aviatorshades12]

hard insoles = good