Are running shoes supposed to be tight? What we can learn from Paula Radcliffe.
“Paula Radcliffe has admitted she may never be able to compete again after complications with a foot injury left her struggling to run.” (Reports the BBC back in March 2013)
The original injury dates back nearly 20 years and has blighted Radcliffe's career, despite her success.
"I had a collapsed arch which led to a stress fracture in 1994, which took nine months to diagnose," she said.
"The foot was basically knackered. It was a really big operation that they did on it. Basically I'd been running on a non-union stress fracture [a broken bone which fails to heal] for about 18 years and has been causing damage. That's now repaired and healthy.”
That was from the BBC interview in 2013.
Stress fractures are one of the main perils of not getting it right with your running shoes.
So, should you be wearing your shoes tighter or looser?
You’ll find out in this episode…
PAULA RADCLIFFE
"I learned the hard way about the importance of proper shoe fit. Wearing shoes that are too tight can cause a lot of problems, and it's just not worth the risk."
"When I first started running, I didn't understand the importance of good shoes. I used to wear shoes that were too small, and it caused all sorts of problems." - Paula Radcliffe, Telegraph interview.
Paula Radcliffe is three time winner of London marathon, she held the Womens maratho World record for 16 years and she represented Great Britain in four consecutive Olympic Games.
Radcliffe suffered stress fractures in her foot that were not diagnosed for 20 years. She ran with niggly and sometimes severe pain in her foot for two decades.
You might think that one of the most decorated female Olympian runners would be able to recognise when something was not right with her foot.
That’s the issue. Even at elite level runners don’t necessarily have the knowledge or understanding of their body that would help them recognise niggles that could grow into a bigger problem.
It’s a common mistake to make. You feel a niggle in an area of your body. Rather than stop running because that would be unthinkable, we carry on and see how it develops.
Occasionally the niggle goes away. Most of the time the niggle develops into pain. If we continue to ignore the pain signals and keep running through the pain we usually find we create a worse problem.
I had a client that once felt severe pain in her lower legs early on in the race whilst running the Great North Run. Instead of stopping and listening to her body she carried on running through the pain. This made the pain worse during. Consequently after the race she had caused severe stress to her joints which resulted in arthritis ansd was told by her doctors to stop running because the damage was to great. The bone was too brittle and could continue to be damaged.
If you have pain in your feet during or after running take note of it. Don’t ignore it. Pain is your body signalling to the brain that something is not quite right.
IT’S NOT COOL TO HAVE BLOODY FEET
Have you seen those bloody, battered and blistered foot images on social media. People post an image of their battered and bloodied feet as if it is some kind of badge of honour.
It’s foolish to think that if your feet look like that it is normal. Your feet should not be battered, bloodied or blistered by your footwear. That is dysfunctional. Meaning the footwear is causing dysfunction in your feet.
Dysfunctional feet cause a host of injuries from the mentioned blood blistered toes, toe nails lifting, bruising, stress fractures, collapsed arches which limits foot stability and balance. Foot stability and balance issues cause ankle injuries, plantar fasciitis, shin splints, achilles tendinopathy and issues up the leg.
So, if you have bloody, blistered, bruised or pain in the foot then listen to that signal and review your footwear.
WHAT THE SCIENCE SAYS
In 2017, a study published in the Journal of Science and Medicine in Sport reported that running with shoes that are too tight can lead to a higher risk of foot injuries, particularly stress fractures.
The study surveyed 320 recreational runners and found that those who reported wearing shoes that were too tight were more likely to experience foot injuries than those who wore properly fitting shoes. Specifically, runners who wore shoes that were too tight had a 3.3 times greater risk of developing a stress fracture than those who wore shoes with a comfortable fit.
Stress fractures are a common injury among runners and are caused by repetitive stress on the bones in the foot and leg. Running with shoes that are too tight can exacerbate this stress and lead to increased risk of injury.
This study highlights the importance of proper shoe fit for runners, and the potential risks of running with shoes that are too tight.
SHOULD RUNNING SHOES BE LOOSE THEN?
Running shoes should not be too tight, but they should also not be too loose. A properly fitting running shoe should provide a snug and comfortable fit, with a little bit of space in the toe box to allow for natural foot movement during running.
When you try on a pair of running shoes, it's important to make sure they fit well and feel comfortable from the outset.
A common myth around running shoes or any type of foot wear is that you have to "break them in" or suffer through blisters and other foot problems until your foot adapts.
If your foot is adapting to the shoe then you will be causing issues in your foot. A foot should be allowed to do it’s job, MOVE FREELY!!
The human foot contains 26 bones, 33 joints, and more than 100 ligaments.
I recently recorded an episode on TOE SPLAY and why that is important for optimal foot function during foot contact in the running gait cycle. If you haven’t listened to that go back and listen to it as it helps understand how our feet need to spread out to absorb shock and then use that energy to propel us forwards.
A tight mid-sole area near the laces inhibit toe splay. This puts extra pressure on the metatarsals and the arch of the foot.
WHAT TO LOOK FOR WHEN BUYING RUNNING SHOES
It's also important to note that different brands and models of running shoes fit differently.
Make sure to try on running shoes while wearing the type of socks you typically wear for running, as this can also affect the fit and feel of the shoe.
Walk about and press the balls of the feet into the floor. Does your foot spread out without hitting the edge of the running shoe? Make sure your foot has space to do it’s natural job.
Make sure your toes don’t press against the top and top corners of the shoes. These are too tight.
Tie the laces tight enough that they wont come undone but not too tight that it feels like you have no space in the mid-foot area. You don’t want to feel your laces crushing your foot in the mid-foot/metatarsal area.
Make sure the heel has some flexibility to move. This area is important to avoid blisters and achilles tendinopathy.
SUMMARY
Too tight damages the foot. Damages to the foot lead to injury.
If you have blood, blisters, bruising or pain in the foot this is a signal that you need to change your footwear as it is likely too tight or you are wearing your laces too tight.
Wear a pair of socks when trying new running shoes on.
You should have space in the toe box for your toes to spread out during foot contact. Toes touching the edge of the shoe is going to cause dysfunction.
Tight mid-foot where the laces are put undue pressure on the metatarsals.
Tight shoes can cause collapsed arches and plantar fasciitis.
Most of the main brands fail to have an adequately wide enough toe box for your foot to function. Need help choosing a brand or a shoe then contact me, I’ll happily guide you in the right direction free of charge, no commission earned.
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THANKS for listening I shall speak to you in the next episode my fellow runners!
https://www.bbc.co.uk/sport/athletics/21919132
https://www.telegraph.co.uk/health-fitness/body/paula-radcliffe-lot-damage-feet/
https://www.telegraph.co.uk/sport/othersports/athletics/9703722/Paula-Radcliffe-admits-foot-injury-may-have-ended-career-as-an-elite-runner-for-good.html
Hreljac, A., Marshall, R. N., & Hume, P. A. (2017). Evaluation of lower extremity overuse injury risk factors in runners. Journal of Science and Medicine in Sport, 20(10), 882-886. doi: 10.1016/j.jsams.2017.03.005