As discussed in my previous blog, a proper fitting shoe is probably one of the most important things to help you have a workout or run that is as enjoyable as possible. In addition to a good quality shoe, there are many ways to help refine and improve that fit even further. Lacing techniques, socks, and different types of inserts are three basic ways to do this. Different types of pain experienced in the foot and lower leg may suggest that a different lacing pattern or an insert could help, or blisters anywhere on the foot could possibly be solved with a good quality sock. There are many different ways to help improve your shoe's fit, and I will do my best to explain some of them here.
One of most often overlooked and cheapest (it's free!) aspects of improving a shoe's fit are the many different lacing techniques that can be used. While almost every pair of shoes in the footwear industry comes laced from the factory in the 'criss cross' lace, this lacing pattern may not be optimal for some people, especially those with a wider forefoot or a high instep. People with pain in the top of the foot or pressure points in the forefoot may consider a 'gap lacing' or a 'straight bar' lacing to help relieve some of these issues. In some shoes, it may even work out better to simply skip an eyelet or two to help lessen those instep pressures. On the other side of the spectrum, people with narrow feet or narrow heels who are prone to heel slippage could try the 'lock lace' technique to help lessen or prevent the heel slipping upon toe off. Probably one of the best resources on lacing can be found on Ian Fieggen's website. His site is extremely comprehensive, and the link provided shows 37 different ways to lace a pair of shoes. Probably the most common lacing systems used in running and walking shoes are the 'criss cross', the 'gap lace', the 'straight bar', or the 'lock lace'. Different lacing techniques should definitely be considered when perfecting your shoe's fit.
When many people are purchasing their running or workout shoes, a common question asked is: 'Do I need inserts?'. This is a fairly difficult question to answer. From the more expensive custom made orthotics that doctors can make to the vast array of inserts that can be purchased in-store, there are literally hundreds of choices. For most people, if the fitting of the running or walking shoe is done properly an insert is generally not needed. That being said, people with a pain in the arch of the foot or a plantar fasciitis type issue would probably love the feeling of more support from an insert such as Superfeet. Diabetics or people such as nurses standing for extremely long periods of time will probably like the plush softness of Spenco's Cross Trainer insert. Also available for more specific ailments such as a Morton's Neuroma are metatarsal pads. These pads cost about five to seven dollars and can make a world of difference for some people. As with the lacing technique, start with a good fitting pair of shoes, and then if you need to make some adjustments just know that there are lots of options out there for you.
After a quality shoe, probably the next most important component is choosing a sock that will fit your foot well and help prevent any blisters that may occur. There are two main components that cause blisters: moisture and friction. A good fitting shoe with a lacing technique that fits you well should eliminate most if not all friction between foot and shoe. While a good quality sock can help to stop rubbing as well, its main function should be to help wick moisture away from the foot and dissipate it out through a shoe with breathable mesh. Whether they are thicker like a Thorlo sock or thinner like a Swiftwick sock doesn't really matter. Thickness or thinness of a sock is generally a personal preference, but a sock NOT made out of cotton will generally wick moisture away better. Socks are very important for helping get the fit of the shoe just right, and any good shoe store should have try on socks for you to determine which one will work best for you.
There are many different ways to have a more pleasurable walk, run or session at the gym. Be sure to check out things such as socks, inserts, and the vast array of lacing techniques for your specific issues. Check out this link to further explain what I have been talking about. Run Fit Sports carries all the products mentioned in this blog and has a friendly, well educated staff to help you out. If Run Fit is not in your area, any other IRRA member retailer will be happy to help you out.
Happy Running!
