do insoles improve running

Introduction

The use of insoles in running has been a topic of interest for researchers aiming to understand their impact on running performance, biomechanics, and injury prevention. This synthesis examines the effects of various types of insoles on running, drawing insights from multiple research studies.

Key Insights

Reduction in Impact and Loading:
- Medial arch supported insoles reduce peak force and pressure under the heel during prolonged running, indicating a shift of load from the metatarsal regions to the medial mid-foot.
- Cushioned insoles effectively reduce tibial acceleration, particularly in non-fatigued states, suggesting they help in shock attenuation.
Biomechanical Adjustments:
- Medially posted insoles reduce peak forefoot eversion and shift the center of pressure medially, affecting hip and knee moments during running .
- Textured insoles decrease vertical loading rate and increase plantar sensation, which may alter stride characteristics.
Running Economy and Performance:
- Foot orthoses and shock-absorbing insoles may negatively affect running economy, potentially due to increased energy expenditure.
- Custom-made insoles do not significantly reduce shock accelerations compared to control insoles, questioning their effectiveness in injury prevention.
Pain and Injury Prevention:
- Semi-custom insoles reduce patellofemoral pain and stress in recreational runners, particularly in those with weak and tight lower limb conditions.
- Medially posted insoles consistently reduce foot pronation in runners with and without anterior knee pain, suggesting a potential mechanism for pain relief.
Gait and Muscle Power in Older Adults:
- Insoles combined with physical training do not show additional benefits in gait performance and muscle power in older adults compared to training alone.

Conclusion

Insoles can influence various aspects of running, including impact reduction, biomechanical adjustments, and pain relief. While they may not universally improve running economy, they can be beneficial in specific contexts such as reducing heel impact, controlling foot pronation, and alleviating patellofemoral pain. The effectiveness of insoles may vary based on their design and the individual needs of the runner.

Do insoles improve running

Summary

Consensus Meter

Introduction

Key Insights

Conclusion

Sources and full results

An individually moulded insole with 5-mm medial arch support reduces peak impact and loading at the heel after a one-hour treadmill run.

Medial arch supported insoles effectively reduce impact and loading under the heel region in prolonged treadmill running, potentially reducing foot pain.

The effect of foot orthoses and insoles on running economy and performance in distance runners: A systematic review and meta-analysis

Foot orthoses and shock absorbing insoles may slightly negatively affect running economy in distance runners.

Effects of medially posted insoles on foot and lower limb mechanics across walking and running in overpronating men.

Medially posted insoles effectively reduce forefoot motion in overpronating men during both walking and running, with no need for stiffer insoles during running.

Effects of medially wedged insoles on the biomechanics of the lower limbs of runners with excessive foot pronation and foot varus alignment.

Medially wedged insoles can reduce excessive foot pronation and foot varus alignment in runners, potentially reducing lower limb injuries.

Medially posted insoles consistently influence foot pronation in runners with and without anterior knee pain.

Medially posted insoles effectively reduce foot pronation in runners with and without anterior knee pain, potentially affecting other variables.

The effect of a training program combined with augmented afferent feedback from the feet using shoe insoles on gait performance and muscle power in older adults: a randomised controlled trial

Wearing MedReflex® shoe insoles during physical training significantly improves gait performance and muscle power in independent living, older adults, but does not have a long-term gait adaptation effect.

Influence of custom-made and prefabricated insoles before and after an intense run

Custom-made and prefabricated insoles do not significantly reduce shock accelerations during intense running, making their effectiveness in preventing injuries unclear.

Textured insoles reduce vertical loading rate and increase subjective plantar sensation in overground running

Textured insoles significantly decrease vertical loading rate and increase plantar sensation in short-distance overground running, potentially due to altered stride characteristics.

The Effect of Cushioned Insoles on Tibial Acceleration During Running: 3497 Board #5 June 3 9

Insoles effectively reduce tibial acceleration during running, with a greater reduction in the absence of fatigue (22% vs. 13%).

Effects of a 4-week intervention using semi-custom insoles on perceived pain and patellofemoral loading in targeted subgroups of recreational runners with patellofemoral pain.

Semi-custom insoles may reduce patellofemoral pain symptoms in recreational runners, particularly in the weak and tight subgroup, by reducing patellofemoral loading.

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