Do insoles improve running
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Do Insoles Improve Running?
Textured Insoles and Vertical Loading Rate
Textured insoles have been shown to reduce the vertical loading rate during overground running. A study involving 16 male recreational runners found that using textured insoles led to a significant decrease in vertical loading rate, which is beneficial for reducing the risk of injuries associated with high impact forces. Additionally, these insoles increased subjective plantar sensation, which could enhance the runner's proprioception and comfort.
Medial Arch Support and Heel Impact
Individually molded insoles with medial arch support have demonstrated effectiveness in reducing peak impact and loading at the heel. In a study with 12 male recreational runners, these insoles significantly reduced peak force and pressure under the heel during and after a one-hour treadmill run. This redistribution of plantar pressure can alleviate foot pain and potentially prevent injuries related to excessive heel impact.
Commercial Insoles and Biomechanical Variables
Commercially available insoles, such as Dr. Scholl's Active Series, have been found to alter biomechanical variables associated with common running injuries. These insoles reduced peak vertical loading rates by 16%, which is beneficial for conditions like plantar fasciitis. However, their effects on other variables such as ankle eversion velocities and knee abduction angular impulses were inconsistent, indicating that the benefits may vary among individuals.
Medially Wedged Insoles and Lower Limb Biomechanics
For runners with excessive foot pronation and foot varus alignment, medially wedged insoles can modify lower limb biomechanics. These insoles reduced ankle eversion and hip adduction, and altered knee motion patterns, which are associated with lower limb injuries. However, they also had some non-desired effects on knee motion in the frontal plane, suggesting a need for careful consideration when prescribing these insoles.
Carbon Fiber Insoles and Sports Performance
Carbon fiber insoles (CFI) have been shown to improve sports performance by enhancing power generation and agility. However, they also increased muscle activation in the lower extremities, which could lead to muscle fatigue and discomfort over time. This trade-off suggests that while CFIs can boost performance, they may not be suitable for prolonged use without adequate muscle conditioning .
Cushioned Insoles and Tibial Acceleration
Cushioned insoles are effective in reducing tibial acceleration during running, particularly in non-fatigued states. A study with four male college students found that cushioned insoles significantly lowered tibial acceleration, which can help in mitigating the risk of overuse injuries caused by repetitive impact forces.
Custom-Made vs. Prefabricated Insoles
Comparing custom-made and prefabricated insoles, research indicates that custom-made insoles are more effective in reducing tibial and head acceleration rates, both before and after intense running sessions. Prefabricated insoles, on the other hand, increased head acceleration rates post-fatigue, suggesting that custom-made insoles may offer better protection against impact-related injuries.
Insoles with Toe-Grip Bars for Children
Insoles with toe-grip bars have been found to improve running performance in preschool children. A randomized controlled trial showed that these insoles significantly improved the 25-meter running time of children after a four-week intervention, indicating potential benefits for enhancing running efficiency and speed in young runners.
Conclusion
Insoles can indeed improve running by reducing impact forces, redistributing plantar pressure, and enhancing certain biomechanical variables. However, the effectiveness of insoles can vary based on their design and the specific needs of the runner. Custom-made insoles generally offer better protection and performance benefits compared to prefabricated ones, while specialized insoles like those with medial arch support or toe-grip bars can address specific issues such as heel impact and running efficiency in children.
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