Put your best shoe forward!

Dr Jonathan King, Sports Physician
Sports Medicine Mingara
Phone: 02 43884188

Many will remember the days when a pair of "Dunlop Volleys" were good enough for tennis, bushwalking, and running! Since running became popular in the 1980's, sports shoe manufacturers have taken notice of scientific advice regarding biomechanics of running, overuse injuries, etc. Since then, sports shoes have become an essential part of ones' equipment.

Feet can be categorised into two distinct groups:

1. High-arched feet have reduced shock-absorbing ability, and tend to supinate more while running (spend more time on the outside of the foot). These athletes tend to suffer more from stress fractures, iliotibial band friction syndrome, and trochanteric bursitis.
2. Runners in this category need shoes with good shock-absorbing features, and shoes which promote pronation (technically this is a triplanar movement where the rearfoot dorsiflexes, everts, and abducts while weight-bearing- put simply, the ankle turns inwards). The shoe should have a soft mid-sole, and curved last.
3. Flat feet are not a curse, as many with flat feet run quite happily barefooted. Many of these people live in jungles, and grasslands, where the ground is uneven and yielding underfoot. Modern living has brought us footwear, and very hard, flat surfaces which are not entirely suited to human feet.

• Those with flat feet tend to over-pronate, which can lead to overuse problems like "runners knee", shin pain, plantar fasciitis, and achilles tendinitis. These runners need shoes that reduce pronation. The ideal shoe is one with a firm mid-sole, a straight last (the footprint should be straight, rather than curved), and a firm heel counter.

  What does this mean?

  Because shoe models change every six months, I visit the sports shoe shops regularly to find out which models are current. The best way to test a shoe's effectiveness in motion control is to observe/ video the athlete's gait. Some runners manage quite well with inexpensive shoes. Shoes should be chosen according to one's foot type, injury history, weight, training schedule etc., and not on advertisements, endorsements, or fashion!

  How long do running shoes last?

  The average life span of a running shoe is about 800 - 1000km. This is mainly because the shock-absorbing qualities decline with use. If one trains 80km a week, expect a shoe life of 2.5 to 3 months. This is NOT a long time, and can make running an expensive pursuit. However, these are guidelines and individual factors must be considered.