Orthotics are specialized supportive inserts designed to improve foot function by correcting biomechanical issues like excessive pronation or supination. By providing targeted support and aligning the foot, they help distribute pressure more evenly and reduce strain on the lower body’s muscles, tendons, and joints. Properly integrating these devices into running shoes ensures they deliver their intended benefits without causing new problems. This process involves careful shoe preparation, verifying the fit, and a structured period of adaptation.
Preparing the Shoe for Orthotic Insertion
The first step in fitting an orthotic is removing the existing factory insole, often called the sock liner, from your running shoe. Running shoes are designed with a specific internal volume, and the orthotic is intended to replace the original insole to manage this space effectively. Leaving the factory insole in place will likely cause the shoe to become too tight, compressing your foot and toes against the upper material.
Once the factory insole is removed, place the orthotic inside the shoe, pushing it firmly against the heel cup. If using an over-the-counter orthotic, you may need to trim the forefoot area with scissors to match the original insole’s length and width. A custom orthotic should fit perfectly; if it does not, consult the provider who created it. Ensure the orthotic rests flat and level inside the shoe’s footbed, as bunching or tilting compromises its corrective function.
Ensuring Proper Fit and Foot Alignment
After placing the orthotic in the shoe, you must verify that the new insert aligns correctly with the contours of your foot. Stand up and put weight on the shoe to check the placement of the arch support, which should feel snug and supportive against the bottom of your foot. The heel cup of the orthotic should sit securely and deeply within the shoe’s heel counter to lock the rear of your foot into place.
Check the overall volume inside the shoe, particularly in the toe box, as an orthotic takes up more vertical space than a thin sock liner. The orthotic should not push the top of your foot so high that your toes rub against the shoe’s upper material, which can lead to friction and discomfort. A proper fit ensures your foot is stabilized without being cramped, allowing the orthotic to control movement effectively.
Gradual Transition: Breaking In Your Orthotics
Your body needs time to adjust to the new biomechanical alignment provided by the orthotics, as muscles and joints begin to work in a slightly different pattern. Begin by wearing the orthotics for just one to two hours per day while walking around the house or during low-impact activities.
Over the course of one to two weeks, you can incrementally increase the wear time by 30 to 60 minutes each day. Only after you are comfortable wearing the orthotics for a full day of walking should you introduce them to running.
Start with a very short run, perhaps only 10 to 15 minutes, and then switch back to your non-orthotic shoes for the remainder of your workout. Gradually increase the running duration in the orthotics by no more than 10% each week, allowing your body to adapt slowly to the high-impact forces of running. You may experience mild muscle aches in your feet or lower legs as your body adjusts, but any sharp or persistent pain indicates you should revert to a shorter wearing time.
Solving Comfort and Performance Problems
If you notice instability, adjust your lacing technique to better secure your foot within the shoe. A heel lock lacing pattern is effective at securing the ankle and preventing the heel from slipping out of the orthotic’s cup. If you hear a persistent squeaking sound, often caused by friction between the orthotic shell and the shoe’s footbed, placing a thin dryer sheet or baby powder underneath the orthotic can reduce the noise.
Friction and blistering often occur if the orthotic has a rough edge or if the foot moves excessively within the shoe. Ensure you wear moisture-wicking synthetic or wool socks for all runs, and apply anti-chafing balm to potential hot spots before exercising. If sharp pain or mild discomfort persists for more than four weeks, the orthotic may require professional modification. Consulting with a podiatrist or physical therapist is the appropriate next step to ensure the devices function as intended for your running mechanics.