Tips on How to Choose the Best Running Shoes for YOU and Your Running Form

Tips on How to Choose the Best Running Shoes for YOU and Your Running Form

It can be confusing and overwhelming to choose what kind of running shoes that are best for you, your feet, and your running style. Below, we describe a couple simple things you can do when trying on shoes to quickly get an idea of if the shoe is right for for you.

But before we get into that, a couple Austin runner resources for you:

– Click here if you know you want to learn some of the most important running-injury prevention exercises.

– If you’re already dealing with a running injury in Austin, you can request a completely free consultation with a running-expert physical therapist here. We can quickly figure out what’s causing your pain and limiting your mileage without it costing you a dime.

I recently asked one of our running injury and running shoe specialists his advice on how to pick the best running shoe, and this was his response:

If you go to a running store you might find 50, 60, or 70 different options to choose from. It can be overwhelming even for me.

The reality is there are a lot of different options for a lot of different running forms. One of the things we hear from our runner patients who have visited a few running shoe stores is, “I totally over pronate.” 

You know, I’m not sure how the shoe store attendant is assessing overpronation or if they are properly trained to know how much pronation is normal and how much is too much. Pronation is not a bad thing. We NEED to pronate … It’s appropriate and it’s how we transport forces around the body.

Most people don’t need highly corrective, high arch support, running shoes. When we over-correct runner’s feet, it tends to create a lot more problems and can lead to new injuries as they run.

We should allow the foot to move appropriately and normally, and utilize shoe correction and/or orthotics only as much as necessary.

So whenever you go to a running shoe store in Austin, one way they have you assess a running shoe is by jogging on their treadmill for a minute or two. That’s not really enough time to truly evaluate a running shoe. You don’t really know what a shoes will do to your feet until you get home and start running 3, 4, 5 miles or more.

So what can you do at your favorite Austin running store to help choose the right running shoe?

1) One thing I have my running patients do is to balance on one foot (wearing the new shoe) for 30 seconds. If you’re all over the place and you can’t control your balance, it’s probably not the best shoe for you.

2) Another thing I have them do is a single-leg squat while wearing the new shoe. If the shoe helps you feel more stable with a single-leg squat than you feel with other shoes or while barefoot, it might be a good shoe for you.

Again, you can’t really know if a running shoe is right for you till you get out for a few good runs, but unfortunately most stores won’t take back shoes that’ve been used on actual runs. So the way you can test out your new running shoe options while in the running shoe store is single-leg balance and single-leg squat … The one that makes you feel most stable and balanced is likely gonna be the best shoe for you.

Here are some more resources for runners in Austin:

Enjoy Trail Running? Click here to learn about our favorite 5 trail runs in Austin (includes descriptions of the runs, difficulty levels, and map locations)

Click here to learn some really important exercises for runners and how to prevent one of the most common causes of running injury

If you know you want to learn some of the most important running-injury prevention exercises, click here to check them out.

If you’re already dealing with a running injury in Austin, click here or the orange buttons above to request a completely free consultation with a running-expert physical therapist. We can quickly figure out what’s causing your pain and limiting your mileage without it costing you a dime.

 

 

“Why Did My Pain Come Back?”

Have you ever had an injury that you thought was resolved, but then some of the symptoms return a little while later? Did you think that you would have to live with this pain for the rest of your life?

Many of our patients tell us similar stories about a pain/injury that would resurface now and again, sometimes completely debilitating them or at least keeping them from being able to exercise for a while. And unfortunately many of them thought they would “just have to live with it” and occasionally be laid up by it … until they found us.

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How to Adjust your Chair and Computer to Avoid Neck Pain

How to Adjust your Chair and Computer to Avoid Neck Pain

Aside from those who come to my office with neck pain due to a trauma or car accident, I would estimate over 90% of my patients with neck pain develop that pain, at least in part, due to poor posture.

With more and more people spending an ever-greater amount of time sitting at desks, the number of people developing serious neck pain and dysfunction is also increasing.  A great deal of this pain could be avoided if people were to set up their desk space in a way that promotes and supports good posture, and if they were also adamant about maintaining these proper postural positions.

I find myself explaining appropriate postural positions and ergonomic desk set-ups on a weekly basis, so I decided to write an article and make a video about this issue.

Based on the video above, whether or not you have a desktop or a laptop, it is likely you will need an adjustable keyboard tray.  Here is a link to one of my favorites.  Note, you may be able to save money if the 17 inch version is big enough for you. You can also opt for the “standard tray” rather than this “adjustable tray” which essentially just gives you more adjustments for the mouse pad area (though if you have wrist or elbow issues, I would stick with the adjustable tray).

If you are using a laptop, here is a link to a wireless keyboard you can connect to it. If this one doesn’t suit your needs, just look around on Amazon for one that does. Here are general directions for connecting the keyboard to the laptop wirelessly.

If your chair is not adjustable in the ways described in the video, here is a link to the fully adjustable chair in the video.  With all that said, if you read this post on the dangers of sitting still and fully supported all day long, you may want to try this swiss ball chair. You can still attain very good posture with this type of chair… you just have to work at it throughout the day, which is likely much better for your health. All the angles of the body and placement of the computer/keyboard demonstrated in the video still apply.

If you have any questions about posture or neck pain that are not addressed in this article or video, please feel free to contact me at any time.

Flying in for Formula One? Here’s how to Keep your Low Back Feeling Good while you’re in Austin

Flying in for Formula One? Here’s how to Keep your Low Back Feeling Good while you’re in Austin

So Formula One is coming to the great city of Austin, Texas and there will be many people flying in from out of the country to see the races. These long flights can do a number on the body and especially the low back. There are a great number of things that can contribute to and/or cause low back pain, but today I’d like to focus on one that commonly affects people having to sit through long flights.

I rarely see a patient with low back pain whose “hip flexors” are not at least partially involved in their symptoms. So what are the hip flexors? And how can they cause back pain? I think this is most easily explained with a video …  (more…)

Injury Prevention for Walking/Running Programs – presentation for RunTex ATX TRAINING groups

Injury Prevention for Walking/Running Programs – presentation for RunTex ATX TRAINING groups

Last Saturday, I had the privilege of working with the RunTex ATX TRAINING groups and providing some information about avoiding injuries as they work toward their inspiring goals. More specifically, I taught about hip muscles weaknesses that are predisposing factors to many back, hip, and knee injuries I treat in the clinic. We covered:

  1. How specific Hip muscle weakness can lead to different types of injuries
  2. How anyone can test themselves to see if they have these issues
  3. Some simple exercises that can be done to strengthen the muscles and avoid injury (more…)

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