Running with Supination | How I overcame Supination of the foot and IT Band Syndrome!
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- Опубліковано 9 січ 2019
- How do you run, when you have Supination? This is something I had to figure out the hard way! Watch on to find out...
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![FIX High Arches & High Arch Feet [Supination & Pes Cavus Foot Type]](http://i.ytimg.com/vi/dLWj0R_DaEA/mqdefault.jpg)
Have you had IT Band Syndrome? Do you run with Supination? Let us know in the comments! 😀👇
Yes wat will i do
YES!
I'm struggling with Itbs, i thought the problem was in my weak glutes, and i was strengthening them. 2 months passed nothing changed, now i realized that i underpronate my right feet, hope it will help
@@batukhanbilgen7085 I've got the same issue. I got rid of most of it by strengthening the medial glutei and hips while working on mobility also
Since moving to oh so hilly Cornwall six years ago, I discovered my right calf getting MUCH more of a workout on even simple walks, which I learned was because my right leg is shorter than the left.
Even when cycling, my right foot would always leave the pedal at the bottom of the spin.
It wasn't really an issue because I wasn't especially active.
This week, I decided I needed to start running to help benefit my overall health after months of what I've learned is called post-viral-fatigue.
I didn't even feel ill from the dreaded virus, just the after-effects on the lungs.
So, after running for a few days, I noticed my natural tendency to roll the foot, Keyser Soze fashion under my body was highly pronounced, which is causing my calf to take the strain, and even some slight IT band discomfort when going down steep hills.
I'm hoping I'll be able to correct some of my issues, but am wary of a lot of snake-oil salespeople trying to make a quick buck.
You don't fall into this category, so I'll take your info into strong consideration, Will.
Also, would 'skate shoes' with their wide toe box and thin flexy soles be an acceptable alternative to the karate shoes or fingered abominations? ;)
Just spent $150.00 on Brooks. Now I need to spend another 6 bucks on karate shoes.
Haha, sometimes the right shoes for you aren't the expensive ones! BUT, if the expensive ones help reduce injury for you, then they might be well worth while!
Excellent descriptive video! I’ve had foot injuries as a supinator and runner and your thoughtful research and experiences has given me hope. Much appreciated. Happy trails.
Did it help ? Because I am also a supinator and I have a arc under both 👣
I also supinate, and this has caused IT band in my left leg 6 months back, and lately in the right leg. Now that I have shifted to zero drop minimalistic shoe, feeling more confident about foot landing techniques. Thanks man for this great advice.
That's great to hear things are getting better!! Make sure to take it slow though, ramp up no more than 10% per week, and keep listening to your legs!
Thank you for your information. My story is that I am living my second life of running. I'm 64, and have had running in my life for many years. In my 20's, running WAS my life. I have a 2:52 marathon, 33:01 10K, Ironman World Championship, etc. I also have had 9 operations on my legs. I too am a supinator, and I have been wearing custom orthotics for 30 years. I just couldn't run comfortably since the 1980s when I wore minimilist shoes (we called them racing flats). I have taken my orthotics out and have had much better runs and less pain. I'm going to look for different shoes. Happy running, and thanks again!
Thanks for sharing this amazing explanation with us. Keep up the good work!
Thank you for watching!!
Thanks for making this video!!! Well done!
Thank you so much man! THis video helped a lot for understanding my supination and lateral knee injury!!
Thank you for watching! Best of luck with your knee!
Wow, that’s my exact situation too! I was hit by a car, right beneath the knee on my shin, had all kinds of surgery. Injury is called lateral tibia plateau fracture.. Now, a little more than two years later, I’ve started supinating to the point of unbearable pain when walking.
And yeah, this video was great for understanding what is going on!
wow! so glad i saw this video. This sounds like the exact story of my running life! I haven't fully committed to a minimalist shoe yet, but I will start the slow transition again. I supinate a ton, and suffered on and off from IBS
Going a minimalist shoe can definitely help to figure out how to land, though make sure to take it slow and build up the distance over time (not straight away)!
Such a good video and with not so many views. Thanks for sharing your experience and found it super interesting and learned a lot from it!
You have yourself a new strava follower!! Great video. Just went to the running shoe store because I have been having IT Band issues for the last 3 weeks and they told me I supinate! It all makes sense now!!
Thank you! I hope you have been able to get some good advice - if you have been getting injuries, it may also be very worth-while to see a physio or podiatrist until it's healed (definitely don't want recurrence or aggrevation of the itb injury)! Hopefully all manages to sort itself out soon, best of luck with the running!
I’m so happy to not be alone in this. I have scoliosis and very high arches and the most comfortable runs I’ve ever had have all been in old Converse low tops that had a lot of flexibility.
It's odd to think - less support, and less shoe "technology" makes for an easier run... Some people may benefit from the added shoe tech, but I know that I benefit from going minimal! I hope all works out going forward... Make sure to take it slow!
Im so glad to finally found your videos.. this was maybe why our ancestors running barefoot
or maybe because there were no Nike and Adidas ?!
this video changed everything about running for me, for the better. cheers
Great! Thank you for watching. Best of luck with everything :D
Thank you SO much for making this video. I don't run but I do walk as much as I can (currently doing 300km a month) at a good pace and was starting to get sore ankles, heels and plantar fasciitis making walking a chore rather than fun. I'd worked out my root cause was supination and purchased new insoles and considered having a pair professionally made but after watching your vid I ordered some new neutral trainers with cushioning. Since then I have ended each walk without the usual lingering aches or pains, hurrah! It's not perfect yet but definitely heading in the right direction so thanks!
Yes - supination definitely need neutral! Best of luck with everything in the future.
I am a supinator and just stumbled (pun intended) on your vlog and it does make a lot of sense.
Thanks!
Great Explanation! thanks for sharing your experience. I subscribed
Thanks for the info Will.
No worries :D
Awesome video. This was super helpful. I’ll go minimal and see if I can fix my IT band and running problems.
Thanks for sharing. Very helpful information. Thumbs-up!
Good video, the stuff you said made a lotta sense. Thanks for sharing
Yes, I had similar injury. More power!
Super interesting. Thanks!
Supination is the insufficient inward roll of the foot after landing. It may be the result of having a naturally high-arching foot...so this video review is excellent for those having this problem and well explained and genuine true...thank you for sharing this valuable information ,tq
Thank you for watching! I'm glad you got some benefit from the video.
I am a super-supinator. I have high arches. My left foot, far more than my right. Your video explains so much. I have never been much of a runner. In my thirties, I ran between 25 and 30 miles a week. I had ambitions of doing a half marathon, maybe even a marathon. Every time I hit that 35 mile/week mark, or 10 mile run, my knees would hurt. When doing stretches I could feel my knees pop. As soon as I backed down, the pain would go away. So I would be content just running 6 miles 4-5 days a week. Cycling seemed to be better and it soon replaced running. Fast forward a lifetime. I entered a duathlon a few years back. I trained for it. Was a 40k ride/10k run. My transition sucked. Of course rather than running at my training pace, I amped it. By the last kilometer, my feet were on fire my knees hurt my IT was inflamed, my hammy’s were crying. It was a trail through some real soft soil. I went home pondered my race and swore, the next year I would race barefoot. The next year came around. I did just that. Other than the finish line being moved and having to run the last 100 meters on pavement, the entire experience was pain free. After watching your video, it all makes sense. At the time I just counted my blessings and marked it down as having a good race.
thank you for this information. I recently found Brooks running shoes and they are great, very comfortable but I have worn out the outer sole very quickly, I was looking for a shoe that would correct my supination but I now realize that I need to manage it vs. correcting it to avoid further injury. thanks again.
I definitely think it's worthwhile to look more at HOW you are running rather than WHAT shoes you run with! If you need further advice, I'd definitely recommend s physiotherapy or podiatrist... Or check out my other video about Supination - ua-cam.com/video/pPsLllHAKzw/v-deo.html
Amazing, so helpful...thank you!✌🏿❤️🏃🏿♀️
Thank you for your comment :)
Great Post, I've had similar injuries, I think I will try what you've suggested, sounds good, many thanks.
I'm sorry to hear about your injuries! Make sure to take it slowly - transitioning to minimal is hard work!
Thank you! That makes so much sense! I have very high arches and strangely, my feet have always felt best in a hard soled cycling shoe or a thin soled shoe! As I aged, I have felt the need for a higher arch support, and additionally more outer ankle tendon support. It makes so much sense that energy conversion through the skeleton and muscle systems causes more injury than it solves. I have never considered that theory before! Technology makes us dumb, eh?! Best wishes for your running future!
Thank you! Yeah people need to listen to their body more.. If something is starting to hurt, then something needs to change. Best wishes for your running and cycling too!
i really need to hear this, thanks for sharing
Great explanation!! Truly helpful. Thank you!! :)
Good explanation on how i run and how i got injured 🙂. Now i understand more of my supinated feet.
Glad to have found this video.
Thank you for watching!
This was really interesting. I’m not running but I’ve been having months of heel / foot pain, sometimes I can’t even walk. I’m pretty sure it’s supination. I can see and feel my foot position being different to the other one.
Great Post, many thanks
Thank you for watching!
I'm a supinatirt with high arches. Walking 3 to 8 miles sometimes step inclines. Started have stiff hips. That turned into sore low back. I never noticed how stiff and tight my IT band was . Chiro told me it a chain reaction. Feet the shins, knees, it band, tfl muscle. I have it all. All my shoes are worn under the pinky toe.
i have been having this pain in the outside part of the knee for months. After runs my knee tendons feel smashed and beg for 2 recovery days at least. I had read what supination was but I never put much tought into that. Yesterday I realized that I actually supinate with my left foot only. When the knee flexes it doesnt get aligned with the foot like my right leg does, making some nasty micro-movements. There is a lot of tension in the ankle and the knee I hadnt noticed it was happening.
To adress supination it's necessary to rewire the muscles to promote the correct movement. The inner calf needs to be strength trained. On every step, the spring should originate from the ball of the foot, not from the outside.
Yes, it is all about finding the correct running style for your body, and ensuring that your leg muscles are strong enough in the right places to support your running style... I find that I can achieve this with minimal shoes better than padded shoes (though the way you achieve pain-free running is different for everyone)!
Thank you for sharing this topic .I'm also a supinator..trying to fix my left foot landing
Nice video 👍 Keep us posted on how the new shoes workout.
Will do! So far so good after 28km...
I ended up developing supination after injuring my big toe. I hyper extended it, so I was avoiding putting weight on it and rolled my foot out. Minimalist shoes have helped a lot, as have toe spreaders. I found that my feet were compressed from wearing shoes with narrow toe boxes.
This is a 2 yr old comment but have you gotten better? I also had a big toe pain only on my right foot which caused me to supinate
This video has inspired me to buy a set of Vibram five finger KS Evo’s to see if I can improve my running technique. I too have supination and on top of that pretty short muscles and tendons (spelling?) in the back of my leg.
Thanks for the clear explanation and inspiration Will :-)
Thank you, this fixed my knee problems. I am using a zero-drop barefoot shoe for running.
It explains why since working from home and being barefoot while I walk around, my ankles and feet have felt better than with any shoes I've worn. Thank you!
Makes perfect sense - when you actually use your feet and ankles, they get stronger! Having shoes that do the work for your just leaves your feet weak since they don't need to do anything.. Keep up the barefoot / minimalist shoes as much as you can!
This makes alot of sense, I get really bad pain in my knee and my ankles but couldn't really figure out why...found out I supinate but ignored the pain. Its getting worse so I decided to figure out why so this is perfect timing. Thank you
one of the best videos on 'landing, shoes purpose, corrective methods'. I share my experience here:
I also supinate and hardly knew the term until I developed pain inside of the left knee, unable to squat comfortably and also hamstring. Moreover, my stride or cadence was around 160 only.
So, I decided to run barefoot for a few km to find my landing. below is the result:
Left leg - the run mark was way away from mid foot or balls and swayed to fourth finger
Right leg - the run mark was little away from the mid foot or balls but just above the third finger.
Please use this to find your landing which is far more interesting to assess your form and to correct it.
Then I bought also a thin sole and improved the cadence to 170+. I feel less impact to my knee in my long runs - but - still need to do lot and lot of homework and focus to land correctly and increase my cadence to 180. At least there is a hope now since I figured out the mistake!
Yes!! Them you for your feedback...
I know how you felt... Bad knees, terrible cadence... Once I started going minimal, things just... worked! Pre-minimal I did a single long run and got IT Band syndrome... Post minimal, I have done 4 marathons, and countless half marathons, with no injuries caused by the minimal footwear (more on that in a video soon)!!
That being said - minimal works for some people but NOT FOR EVERYONE! Make sure to continually assess how you're going, and how you're feeling!
@@IronWill thank you for your reply.
I can comfortably say that my above test can be done or must be done for every serious runner to assess himself. It helps to identify landing, alignment, etc.
however, as you said, not everyone needs the same form of corrective steps. Individual can figure out their issues and correct them.
ITB syndrome caused me some major knee and hip injury. Constant stretching has alleviated this and allowed me to do the tour divide.
Thanks for the tips.
fews month ago I had the it band syndrome due to my style of running which is supination ! I'm still struggling with it ! thank you for you advices !
Thanks for sharing! This is helpful :)
Took your advice I wore my timberland boating shoes with flat soles! Looked an idiot but no more knee and ankle pain! Cheers dude
Haha, well if it works for you then that's great... Just make sure to take it slowly! Don't increase too much too soon or you may cause other injuries. Enjoy your running!
Awesome and Thank You!!
Thank you for watching :D
This was very helpful
Thank you!
wow thanks for sharing this keep rolling
Thank you :D
Its interesting that you found those types of shoes to cause the least amount of stress on your body. For a couple of years, I wore New Balance Minimus (2013-2014ish) and never had any issues with my feet, legs, back. Then once those shoes wore out, I figured maybe I should adopt some "real" running shoes from Fleet Feet, and they sold me on some nearly 200 dollar Brooks to correct my supination. These shoes ended up costing me issues on my large toe, and in turn IT band issues and low-back issues. I think it may be time to go back and try some minimal sole shoes again.
I have higher arches, my IB was resolved by glutes strengthening & VERY hard massage.
This is good insight
Great video. I am a supinator. I was running with a 20 pounds pair of Reebok with no issues and upgraded to Nike peg’s and since I have done I have had foot pain, shin splints and tender to touch it band! This video is very helpful. I am going to try a neutral shoe with low profile and lots of flex! Hope this will help me out. Any suggestions on shoes of this type??
This is a great info. I always injured so bad everytime running full marathon because of my supination. I always change shoes since then but it didn't fix anything. I will follow your advice and see if there's any improvement.
I'm sorry to hear about your injuries... If you do make change, make sure to do it SLOWLY and GRADUALLY, otherwise you may risk other injuries such as Tendonitis (like I explain in my latest video - ua-cam.com/video/NHR0EIDeZTc/v-deo.html)
Your pain tolerance must be through the roof! I have supinated right foot and doctors said only custom orthotics is the way to go. No physical therapy, nothing. I hope theyre right. Im breaking in my custom orthotics now but as soon as i tried it on, my low back pain vanished like magic.
Thanks so much!
This video is super useful and a bit of a lightbulb moment for me.
I am due to see a podiatrist because of my PF. I strongly suspect I supinate, I land of the outer edge of my foot and push off from my little toe. ( So there is lots of friction on my pinky toe) When I glance down at my feet mid stride, they are sort of tilted outwards , similar to your slow motion shots here. The wet foot test revealed normal to high arch. For years I associated Plantar Fasciitis with flat feet!
I have got a cheap pair of Merrell trail running shoes, they are grippy but lightweight and flexible, they are specially designed for 'Tough Runner' events. I really enjoy running in these shoes! In the house I am happier barefoot, and often kick my trainers off within minutes of starting a cardio or strength training routine. I believe I will get on well with barefoot style running, and will start by using them for walks.
Thank you for the information.
Wow that sounds like me. I officially found out today that I seriously supinate. Which I kind of worked out for myself through trial and error. Yep the less shoe the better. I have also changed the way I land more to a front foot landing. Haven't gone for the full on minimalist but after watching that going to give it a go,. And thank you 👍
I’ve got supination too. All soles wear off from the outside first. 10k is my routine. One sunny day I was feeling good and decided to run more than 10k and I did 18k. The next day I was diagnosed with ITBS. I gave it 3 weeks and started running again, but came back. Now that I am trying to correct my running technique ... avoid heel landing and over striding but it’s not working for me. I even bought new trainers for 150 bucks. Now after watching your video I am thinking about running barefoot on the beach. Thanks
Give it a go, though make sure to build up slowly.. I'll be doing some new videos about supination soon which may also help!
Such a great video - Literally blew my mind when the KungFu shoes came up - HA-HA. I tried 6 different shoes and what is working for me is running insoles for my Arches/supination. I supinate and have extremely high arches. Do you not use any kind of insole? I really curious because I still have a mini-IT scenario but the insoles help so much. Let me know
No insoles! Basically barefoot haha.. I probably logged thousands of km in those... I wear them as everyday shoes too! Insoles might work for some people in some circumstances, but from reading into it a bit more for myself, I determined that insoles always tend to move your feet away from their 'natural' movement (like padded shoes)... Arch support can also be bad because it prevents the arch from actually working and strengthening (which is what the arch needs)...
I've hurt my knees using corrective shoes. I've felt better using neutral shoes. I wish they were shoes with less heel to drop. Thanks for the video!
If you do transition to shoes with less heel drop, make sure to do enough strengthening work and build-up so you can keep running safely! Corrective shoes just aren't right for me either..
Great explanation. I had a same problem as yours before this when i ran with recommended shoe from the store. I am supinator with flat feet. And the minimalist shoe fix my running problem. But this might be working only for me. Not others. Maybe you can make a review on this also?
Thanks again for the video!
I've made another video explaining pronation in general - though I can defintely look at flat foot and supination a bit more! - ua-cam.com/video/pPsLllHAKzw/v-deo.html
Ditto, supinators with flat feet 👋🏽
Nice work, you listened to your body .........I wore very high arch supports and its created a lot of knee pain. I took them out and my knees are feeling better but not gone. What do you suggest?
Thanks. Very helpful. I recently realized that my supination is only seen for my right foot. The left foot seems to be fairly balanced. Do you reckon your tips might still help me? Thanks
Wow, thx so much for the insight! I just realized i have supination after i inspect most of my shoes wear off on the outside left. So is that means wearing zero drop shoes is one of the way to treat my supination?
It is a possible way, though just because it works for me doesn't mean it is the best solution for you! If you give it a go, make sure to build up very slowly, and listen to your body as much as possible. One danger of minimalist shoes is that people tend to do too much too soon, and just create other injuries like Achilles tendonitis¡
I didn't know I had supination before i went on a 100km hike with a 18kg backpack weight, and had bad planar fasciitis for a couple of months afterwards. I recently bought some merrell vapor glove 4's to start running/walking and training the foot correctly. Also threw out my way to old hiking boots and got some proper soles/boots for my next long hike. (and reduced my backpack weight substantially, my next trip will probably be max 10 kg with food) It's hard to find proper info on supination on the web, compared to pronation which is everywhere.
Great work on the 100km hike, though I'm sorry to hear about the PF... Yeah supination is the rarer condition! Be careful with your distance, you don't want to increase too much too fast - and going back to padded shoes is great for longer distances to reduce the pounding on your feet! I'll be doing some more vids about Supination soon since I think there should be more resources about Supination too!!
Thanks for the informative video, cadence should be high on the priority list I have found to get you landing under your centre of mass, this will go a long way to reduce injyry
Definitely! One problem I had with my 'bad' technique was that my strides were massive, so I was always landing way in front of my CoM... Bringing your cadence up is a great way to maintain speed, but reduce injury, by bringing your landing to be under your CoM. Really, landing under your CoM, increasing cadence, and landing fore/mid-foot are all interrelated - when you increase one, the others will naturally start to happen! Different people find focusing on different things easier, though it's all for the end goal of RUNNING more and INJURY less :D
i'm a mess with your described scenario. Thanks for sharing your research and experiences 3 years ago. Hope you are still injury and pain free. TMI here but I'll share. I am currently researching a shoe for supination and you voiced what I have known over the years, which is corrective can be detrimental. Wondering though if using a supination corrective shoe in small doses might be a compliment to the overall strategy you describe. My though is for shorter easier distances the supportive shoe would mimic resistance band training. The question then would be, how will my feet/it band handle going back and forth. My five fingers feel good at first but rub too much for anything more than a mile. I had been running in (I own the Altra Torin 2 and Altra Superior 4, on-cloud cloud X) before some unrelated injuries and am easing back in again after the longest time of not running since I was 5 years old. I generally feel that zero drop minimal with wide toe box shoes suit me the best but some niggles of discomfort this past 2 weeks with chronic IT Band and from supinating/heel striking have me shopping for a solution shoe. Your resolve and advice at the end to choose a small drop show with some cushioning is likely where I want to end up as well. Anyone else have additional thoughts here? picking the discussion back up.
I have flat feet but over supinate wtf
Me too it hurts so bad
Me too .. wtf 😂
Me too
Same. I noticed at 36 years old while roller blading.
Same exact thing with me
I always foam roller my it bands before and after running.Still suffering from supinaton have yet
to be injured.
I have giant arches and supinate quite a bit....but i've never really had IT band or knee pain. It's always shin splints or plantar fasciitis. Also a forefoot striker
Could you possibly make a separate video explaining how to run on mid or fore foot in order to fix form? I have severe supination and I would like to practice walking properly (landing properly), but I literally have no clue how to place my foot on the ground. It's taking a toll on my knees.
Been dealing with this with my right foot. Have you made any progress?
I have had very similar problems with knee pain every time I try to run more than once a week and caused me to stop running. I got into long distance walking and after a good couple of years break from running same knee pain came back and I now have snapping hip syndrome. This all occurs on my leg where my high arch on my foot is and the foot with the worst wear on the outside of my shoe. I have tried lots of things but find unless I wear my big boots which are really loose on the laces the pain just keeps coming back. I would love to wear trail shoes for walking and hopefully running one day but I tried altras and got hamstring problems which might mean I just wasn't ready yet and have been focusing on landing midfoot. It is hard to correct issues but I'm determined to sort it.
I also Supinate and have had Peroneal Tendonitis because of it and just starting to get it back again, I have been experimenting with minimalist shoes but just done a little to much fast running lately and never slowed down when I should have when my calf’s were super tight so need to take some time off again, can be so frustrating at times especially when the fitness is coming along nicely.
I know the feeling!! You really need to take it slowly when going to minimal style shoes... Otherwise you risk Achilles Tendinitis (which I got recently from overdoing the training too soon - ua-cam.com/video/NHR0EIDeZTc/v-deo.html). Best of luck with getting back into training!
With my right foot I can only over supinate or angle my foot out with over pronation like I can't find the proper foot strike with that foot. Barefoot shoes and everything... I find using toe spacers is what finally allowed my right foot to properly strike and allow correct force distribution through my foot up to my hip. I'll note that my big toes tend to bend in like pre-bunion style which is what causes my right foot to "lose the middle ground" of a proper strike. The toe spacers help so much and time will tell if I can correct the issue permanently with proper muscle activation. I often do calf raises with the toe spacers with my heels clutching a ball to reinforce natural arch and big toe stability
Loved the vid!
I'm getting my head around my supination, being new to running, and per chance I started in barefoot shoes (merrell) and toe/mid striking.
I'm finding that if I try to run more than, say, 5km I get "plantar fasciitis" for a day or so, if I do 8km then I get it for nearly a week. Which is a problem because I feel like I'm not going to be able to up my mileage.
I'd really appreciate your thoughts on if this is a technique thing, if I'm being impatient with increasing distance (been running for about 7 weeks now) or if you've got more opinions?
I know the feeling!! It's so easy to be impatient when going to minimal... Though you really need to force yourself, or risk ongoing or chronic injury :/ My advice would be to take it really slow - maybe only do 2km, but multiple times in the week? Also make sure to stretch often, use a foam roller on your quads and calves, and warm up thoroughly. For even better advice, it might be worth while seeing a specialist (podiatrist or physiotherapist, etc.), who may be able to give your specific strengthening exercises too - though make to be INSISTENT that you will be using minimal shoes!
Best of luck with the running - I hope that things settle down soon!!
@@IronWill Thanks for the advice, that's really helpful. Looking forwards to your future videos!
To clarify though, having thought on your reply: if we ignore stamina and focus on physiology, would you consider 7 weeks of barefoot running and having an injury limit of say, 6km, a normal threshold or would you expect to be able to run further than that distance by then?
@@lewisdimmick3933 Hmmm... I'm no physiotherapist, but here are my thoughts on that...
If you were to run without getting injuries (so, always running under your injury threshold), and you were pushing your distance up each time, then yes I would expect more than 6km... But if you are going past your injury threshold and getting injured, then your distance able to run won't really be increasing as much as it could, so it may only be the 6km, since your body just can't adapt, and is still trying to fix itself from the last run!
Nothing is really absolute with the human body, sometimes things just don't make sense! Other than a physiotherapist or podiatrist, if you need more help increasing your distance during minimal or barefoot style, the were quite a few UA-cam videos that helped me improve my technique!
Just thought I'd check back in: good advice from you to just slow down- been limiting myself to multiple runs of short distance and building on 10% a week and emphasis on warm up and stretching and I'm comfortably upping my mileage with 0 pain.
My toes run into the outside of the Toebox (pinky toe and Also 4th toe at times)
Idk how to stop this. It’s been 7 months
Wow shoes can sometimes damage your life. Been dealing with foot issues. First started with the damn super feet and anytime I change the shoe I have severe foot pain .. the shoes that work for me get discontinued.
The shoe industry is literally ruining people’s lives without clearly informing what each shoes can do and who is it for. Just fitting the correct shoe for your size is nothing. They put so much technology in shoes which shouldn’t be there for anyone...
I absolutely agree with you!
Can a high arch (pes cavus) yet be a supinator (sympton of flat feet)? All w/ plantar fasciitis.
Whoa that IT Band syndrome sounded bad. You are a hero to me Will!
Thank you! Yep - high arches are a typical sign that you supinate... And high arches are great for running minimalist style, since they create a natural spring effect!
I work in a factory and it seems like no matter what steel toe shoe I get, I end up walking on the side of my foot. This video makes a lot of sense because my normal shoes have barely any sole and I use to work out in dance shoes that didn't have a sole in the middle to allow me full movement. Idk where I can get shoes for work but at least I know what to look for.
Hmmm... Yeah, steelcap minimalist shoes would be difficult to find... I have some boots which are minimalist (but not steelcap). Flexible sole and wide toe box would be things to look out for.
Can't deny it too. I ran with my cheap rubber sandals Flip-top brand (it's a fake) with price 3.96 USD enough to support my daily minimalist run with 200km lifetime before need to replace with the new one.
I don't think I can afford to buy any of vibram Ff or any expensive Supination shoes. But the Kung Fu shoes or Karate shoes will be the best option or Waraji Sandals.
Keep it up man!! It's good to have someone post about being a minimalist runner 👍👍
glad you found a solution, but had a cou0ple questions for before I go see a podiatrist if thats ok. Did you have alot pain on outside of your foot and didnt the bottom of your foot hurt from such min cushioning? did you do any exercises for pronation? would be great for reply
No worries :)
I've never really experienced pain on the outside of my foot..
With less cushioning, you learn to run lighter, which in turn means less forces going through your legs which cause injuries!
No specific exercises for my supination, just slowly increasing my running distances..
Thanks for the video!
I started running 2 months ago and felt pretty good until recent moment. Now I'm felling a pain in ankle, and I think the problem is because of supination caused by my bowed legs. And as I found out you can fundamentally change your bowed legs unless you only would do a surgery (what i'm not planning to do). I found a lot of exercises with stretching to improve legs, but not sure if it would give any results. I mean my legs wouldn't get straight :D
I really fall in love with running and want to keep it up, but need to find a proper way to do with my bowed legs and supination. If anyone knows a good and proven methods I would be grateful to hear them.
I have the same issue. Although only get pain on one foot when running. Anything worked for you?
@@johnrutherford49 same
i was about to buy special shoes for my supination. thank GOD I didn't, I mean how demoralizing would it be for a beginner runner like me to spend $150 on special shoes only to get injured by that same shoe?
So I've been running since 2015, starting off doing the c25k over 9wks then quickly doing my first 10k, then doing my first half marathon in 2016 then suffering with itb syndrome which put me out for 3 months or so 2017 was a gd year with no issues then 2018 I suffered itb syndrome in the other leg put me out again for 3 months. 2019 I have trained for a marathon which I did this months which I completed but now I have an achy right ankle which is caused by my right foot underpronating. So I'm going to give this minimal running a go to see if it helps.
I'm sorry to hear about your injuries!! Going minimal may be able to help - remember to take it really slowly though... You are effectively re-training your legs and feet to run again since minimal shoe style running is typically very different to padded shoe running! Start with very low distances, on soft surfaces, and slowly increase by ~10% each week until you get to where you need to be... And if any aches or pains come up then make sure to get them looked at! A foam roller is also great to have...
Another option is to gradually lower your running shoes - so start with the ones you have, then lower the drop a little, and slowly get yourself to a zero-drop!
OR, you could just use the minimal shoe running to supplement your running, and use this as a chance to 'focus' on your running style, rather than speed / distance! Again, start slow, on soft surfaces, and don't increase the load too much!
Best of luck.
I still don’t know what to do about the tight tendons
Thanks for the video! I not only run but I walk with supination and have a strong heel strike. The trouble with thin soles is that they get worn out too fast on the outside, to the extent that I end up either with a hole in the sole or the sole wastes away almost to the fabric .. by which point they are no longer waterproof. I walk alot and even the most expensive shoes only last me about a month. I really don't know how to tackle this.
Run barefoot, as a super hero myself i started doing it. Since i was a kid running i use to wear really thin shoes. Then discovered idiotic articles on type of shoes and highest cushion shoes. Although never got injured. But got so much cracking in the knees.
Just viewed your video & the topic of minimalist shoes have foot issues for at least 10 years could not wear the athletes foot shoes for supination. Came accross an Australian supplier called Bprimal they do a great range including sports joggers. Great to deal with deivery time & communication is great. If you haven't checked them out definately worth a try. anyway good luck. with your footwear. Esther
I also supinate to eventually roll my ankle back inwards (similar to almost spraining your ankle), due to what I think is a lack of stability (maybe) strength. This happens when I wear shoes with lots of cushioning and no stability. My podiatrist recommended me to go for a shoe that covers both (cushioning and stab), without orthotics for the moment. He referred me to a specialized shoe store. I also thought of going barefoot or minimalist but I'm afraid of getting injured. During the treadmill analysis I was rolling my ankle more inwards with shoes than barefoot, so maybe might give it a try (once stress fractures in shins have healed up).
Hopefully things improve soon! Perhaps start with really short distances minimalist / barefoot - mainly to strengthen your feet. Then over time (a lot of time), increase the distance and intensity! It's a slow process unfortunately..
I had mecial knee pain 2 years. Even got scoped. Weirdly running feel s better than when walk. Maybe because i walk on my outter foot. But i run with proper strike? Was you knee pain medial? Inner?
I searched this video coz after walking or running, when i take rest, my legs damn hurt, and when i start walking, i cant balance myself coz of the pain
Had same injury/problem, but other way around. From minimal shoes to neutral cushion shoe. Been running minimal shoes for 6 years injury free then I decided to switch to neutral cushion shoes so I can run longer . Then after running about a month my stride became sloppy (due to trying lots of different type of shoes and relying on soft cushion) end up landing outer side of my foot( superpronate). Now I injured both of my legs.
I'm sorry to hear that! I've found the same with myself - when in neutral cushioned shoes (which I was recommended to do so for my IRONMAN), I just tend to get injured more often since I get lazy with my running style without realising it... I've since switched back to minimal shoes for all my running!
I too supinate and I ran 2 full marathons in Vibram fivefingers along with 30 or more obstacle course races in them. The problem I had with them is that in distances probably past 21k is my foot tends to wear out too much. I fractured my foot 2 years ago because of it.
Ouch! I know there so many factors that go into running...
I have the complete opposite my feet don’t supinate enough they overpronate I also got plantar fasciitis but not the it band problem I instead got knee caps going outward and pain weakness
I'm sorry to hear that.. I hope that you can find help for your overpronation! It might be worth while seeing a physio/podiatrist to see if they can provide exercises to help (if you haven't already!).
What if you run supinated but also have a “flat foot” i just bought nike pegasus 37’s and did my first run. A mile break in and it destroyed my feet right in the middle at my “arc”