Dynamic Motion Wales | Crossroads Clinic
82 High Street, Gorseinon, Swansea, SA4 4BL
01792 447622 / 07855885651
Running Image
A large proportion of foot related problems are classified as “overuse” and runners are clearly one group that is prone to injury from their activity. Adequate foot support using customised insoles and orthotics (also known as arch supports or shoe inserts), can effectively treat overuse injuries and prevent injuries from occurring.


Think of your feet as the foundation of a building. If the building is on a solid foundation, then the integrity of the structure is preserved. If the building is constructed on sand, it will likely not stand very long. Custom orthotics and insoles provide the foundation for the rest of the body because the forces that occur on the feet will be transmitted up through the ankle, knee, hip and lower back.


Common Problems Runners Encounter


Plantar Fasciitis

Sometimes called “heel spurs”, this is heel pain which occurs as the plantar fascia (a connective tissue on the bottom of the foot) pulls on it’s attachment to the heel when the foot pronates or flattens. The pain is generally worse first thing in the morning, improving for a while and then may become painful again after a period of rest. This condition is well treated by a combination of providing support for the foot (insoles/orthotics), stretching exercises and avoiding walking barefoot. A “spur” or bony prominence sometimes develops from repeated injury of the plantar fascia attachment hence the name “heel spur”.


Achilles tendinopathy



This is a general term referring to a burning pain or numbness that occurs at the metatarsal heads (across the ball of the foot) and toes. The condition is often a result of shoes that are too narrow or where the transverse arch (across the ball) has collapsed causing the nerves that travel between the toes to become impinged (squeezed). The treatment for this condition is to provide support behind the heads of the metatarsals and distribute the forces on the foot over a larger area. This is accomplished again with custom footbeds/orthotics with the addition of a “met cookie”. Of course, wider shoes may also help.


ITB (Illiotibial Band) knee pain

Most knee pain associated with running is caused by excessive lower leg rotation. When running, the foot bears the load of up to 4 times your body weight. The foot is supposed to absorb this shock by pronating (flattening). One of the results of this pronation is that it causes the leg and knee to rotate internally (toward the inside) which creates compression of the Illiotibial Band against the outside of the knee.

Custom foot orthotics effectively treat this condition by controlling the amount of pronation in the foot and thus reducing rotation of the leg and knee.


Shin splints

This is pain on the front of the lower leg and, like ITB (Illiotibial Band) pain, is often caused by excessive rotation of the lower leg due to pronation problems. Again, custom footbeds and orthotics can be effective by controlling this pronation and minimizing discomfort.