Custom-Made PEBA Foot Insoles: A Gamechanger for Runners
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We are now the first in the world to offer custom-made foot inserts in PEBA material. Our clinical tests (done in collaboration with Team Denmark) show that using this material in running shoes can improve running economy by 1.5%. PEBA is both lighter and has many advantages that traditional EVA material has a hard time matching.
For the past 20 years, most foot inserts have been made from EVA, a foam material that is also used in many running shoes and sneakers. EVA comes in different grades and hardnesses, but what they all have in common is that their energy return is around 50%. This means that half of the energy you put into the material is lost. PEBA (Polyether Block Amide), on the other hand, is a more advanced plastic material that is 50% lighter than EVA and provides at least 30% better energy return, which means the energy return increases to around 80%.
Brief summary
The insole is therefore better suited for running shoes due to:
- The low weight compared to traditional foot orthotics
- Feels softer versus traditional foot orthotics
- Higher energy return versus traditional foot orthotics
Why should you try it?
During my time in the running store, I often heard customers asking for shoes with a lot of cushioning. It makes sense at first glance, but after years of experience and study in running, I’ve changed my mind. Many people think that softer shoes reduce the risk of injury, but this is not necessarily the case. However, certain types of injuries, such as tendonitis, can be better managed with softer shoes, while others such as fatigue fractures and shin splints often require firmer shoes. Instead of focusing only on shock absorption, we should prioritize shoes with high energy return.
The foot works like a spring. With each step, it must collapse and thus build up energy. This energy must then be utilized, which is done by the foot creating tension, which is then used to create propulsion. If the shoes were only shock-absorbing and not elastic, it would be like running on sand, where you land softly but can’t get power in your stride. Shock absorption means that energy is lost, whereas elasticity is something that can be utilized (before it gets too physical, let’s park it here) 🤓
Comparing the materials
PEBA is far more elastic and provides more bounce🦘 than EVA, which creates the optimal conditions for the foot to utilize its natural elasticity that it needs for running. This means that EVA is not bad just for everyday use, where some people may need a more corrective insole. For everyday use, we don’t need the bounce that PEBA insoles can necessarily provide. Watch the video to the right where the materials are compared.
Clinical trials
For many years, running shoe manufacturers have tried to improve running economy (expressed as how much oxygen is used per kilometer) through different materials and designs. Studies show that the softer the midsole, the better the running economy for most people. At the same time, research shows that PEBA material in running shoes can improve running economy by up to 4% compared to EVA. This is why we have chosen to use PEBA materials in our insoles.
In collaboration with Team Denmark, we have tested our material on athletes and the results are impressive. We’ve measured an average 1.5% improvement in running economy when using custom-made insoles compared to running shoes with their original sockliner.
If after reading this blog post you are more interested in whether a survey could be something for you, click here to book an appointment:
Shin problems / Shin splints / Shin inflammation
Shin splints or maybe just shin splints on/off is a classic running injury that many have experienced. In this blog post, I explain some background on shin splints and our treatment strategy, and further down in the article you can find relevant training exercises you can start with. 🏋️
In technical terms, shin splints are called “MTSS” which stands for: Medial tibial shin splints. For many years, it was thought to be an inflammatory condition in the periosteum of the lower leg (called the periosteum) that caused pain. In recent years, several studies have been conducted in this area, but they have all concluded that it is not always the case that inflammation is present, even if people experience pain. Therefore, new theories are emerging as to what the triggering factors might be. Some of the latest research points to the bending moment in the lower leg bone (called the tibia) being the triggering factor instead, but before this blog post ends up in a scientific PhD defense, our approach to treatment will be the same no matter how we choose to look at the underlying physiological parameters. The most important thing for you as a reader is that the treatment will be the same regardless of how we look at things. 🤓
Treatment strategies
Our treatment strategy in LEGS is first and foremost about watching you run. This is where we have the opportunity to look at what your biomechanics look like, or in other words. How your muscles and joints move. Typically, it’s important to see you walk barefoot, see you run with shoes on, see how your weight distribution is distributed in landing and take-off, and also to test the strength and endurance of your lower leg muscles. 🦶🦵
For some, shin splints can be something that has been going on for years on/off and for others it can be something they experience acutely that prevents them from running. Therefore, we would like to divide shin splints into 2 treatment strategies: the acute phase and the sub-acute phase.
The acute phase (treatment phase):
In the acute phase, there is often pain during everyday activities and sometimes at rest. Here, acupoints can be a good tool to reduce the pain and a tool that we support as part of the treatment, where relief and pain reduction is the goal. Once the pain has started to subside, we move on to the next phase where specific strength training should be added. 🩹❤️🩹
Sub-acute phase (training phase):
In this phase, there is no rest pain, but there is pain when we run and especially after running. Typically, in our program, we work to strengthen the muscles of the tibia and especially the muscles that are responsible for slowing down the acceleration of the lower leg during running. This is exactly what is done in this exercise, among other things:
Here it’s the inner calf muscle that has a big influence on your acceleration, which is important to control as a runner.
The same is true when we talk about rotations. It is important to be able to control the rotational movements that occur when we run, which is exactly what this exercise trains:
In addition to your acceleration and rotation, it’s important to control your midfoot. This is where a large part of your shock absorption to the body takes place. You can work on this with these two exercises.
What these 4 exercises have in common is that they all work with muscles that are attached to the bone of the lower leg (tibia). Therefore, they all have a major impact on how much the bone tissue is pulled. In other words: If you have good control and high strength of these 4 muscles, it’s also rare to experience problems with shin splints. However, there can be exceptions, and if these exceptions occur, it’s often because the stability up from the hip gives the lower leg incredibly poor working conditions, and thus the tibia ends up as a trash can for the hip’s poor strength/control. 🗑️
Rounding off
Shin splints can be complex, but for us it’s all about a thorough examination of what happens when you run. Without this, it will be almost impossible to give a good explanation for your problems… In addition, it is important to take into account that there are different treatment options for getting over your shin problems, in the above text a lot of attention has been paid to training in the sub-acute phase. In addition, it can be mentioned that a treatment tool such as a foot orthosis can be relevant in some cases. For example, if poor biomechanical working conditions arise during running, a foot orthosis can benefit by limiting rotations and thus providing relief/help to the muscles that cannot cope with the task. It is a tool we often consider in LEGS if the problem arises from time to time as a supplement to training.
If after reading this blog post you are more interested in whether a survey could be something for you, click here to book an appointment:
Strength training for runners: An essential part of your training routine
In this blog post, I will discuss the different types of strength training and what you should be aware of before you start. I won't delve into specific injuries, and the blog post is intended for those who are not injured but want to prevent them.
We've almost all heard it before, but very few of us actually do it. Strength training should be a regular part of your weekly exercise routine, whether you run a few times a week or you're a dedicated athlete who covers many kilometers every week. 🏃 The Danish Health Authority's physical activity recommendations include strength training as an integral part of their guidelines. 🏋️ They now encourage that activities that strengthen muscles should be performed at least twice a week. But why is this so crucial for runners?
1. Injury prevention: An optimal strength training program can help reduce the risk of injury, which is crucial for maintaining a stable and continuous training routine
2. Improved running economy: Strength training can help improve your running economy by optimizing the amount of energy you expend per stride, which can result in faster running times and improved performance.
But what exercises should you do to achieve these benefits? Let's explore this further...
Low-load training (Stability training)
Low load training is characterized by the use of moderate to low loads and is particularly suitable for a training focus on body stability. It often involves exercises that aim to strengthen the small muscles responsible for maintaining the body's joint stability. Training typically includes a series of exercises that focus on balance and alignment of the body. While these exercises may not challenge you in terms of fitness, you may experience lactic acid, muscle fatigue and a greater challenge in maintaining correct form and technique. Elastic bands and balance equipment are often preferred over heavy weights or large exercise machines. The number of repetitions per exercise is typically between 10-16 as the focus is primarily on improving muscle endurance.
Examples of Low-load Training Exercises:
- Tib post exercise, inversion with elastic band
- Flexor hallucis exercise
- Ankle eversion (peroneus exercise)
High-load training (Performance training)
Performance training involves heavier loads and is suitable for experienced runners or those with experience in strength training. It is through exercises in this category that significant improvements in running economy can often be achieved. High-load training primarily uses free weights and barbells, so it's crucial to master the correct technique to minimize the risk of injury. The number of repetitions per exercise is lower (usually under 10), but often more sets are performed. Performance training also includes plyometric training, which focuses on developing speed, explosiveness and strength in a short time. However, it's important to be aware that the exercises in this category can be demanding on the body and adequate recovery time is crucial to avoid overload or injury.
Examples of High-load training exercises:
- Single leg, calf raise with elevated toes and weight cuff.
- Jumping Bulgarian split squats
- Depth jump to box jump
Summary - Our experience
I believe that anyone who runs 2-3 times a week should integrate strength training as an essential part of their weekly training regimen. If you're new to strength training, it's highly recommended to start with low-load exercises and gradually work your way towards light high-load exercises without heavy resistance before eventually moving on to plyometric training. It's often the combination of low-load exercises and high-load exercises that needs to be adapted to the type of runner you are. The different types of "running path" you can have will be explained in another blog post.
From our clinical experience, the average runner often lacks strength around the foot, hip extensors and core muscles around the back and abdomen. I would therefore encourage you to seek advice and guidance from a physiotherapist for a thorough analysis and development of a tailored training program that takes into account your individual challenges.
At LEGS Physio, we perform a thorough and careful review and assessment of your movement patterns from the hip down to the foot in order to offer a precise and professional assessment of where to start training and where you already have a strong base. This allows our clients to target their training and achieve optimal results. Click here to book an appointment.
The previous text is aimed at those who are not currently injured. If you are already injured, there are a number of additional factors that come into play and the training regime may be different. This complex topic will be analyzed and reviewed in another blog post. If you are looking for inspiration for training exercises, click on the link and watch our youtube channel.
Foot orthotics: Do you need an orthotic?
In this blog post, I'll try to help you learn more about foot orthotics and the world around it without delving into specific injuries - if you're interested in a specific injury, you can scroll further below our blog posts.
You've probably heard the statements before: "An orthotic makes your foot lazy", "You'll get addicted to orthotics" or "Foot orthotics are only for old people"👵🏻. Foot orthotics have historically divided experts, retailers and consumers - and rightly so. 🦶
Foot orthotics may not be for everyone, but they can be a game-changer for those struggling with functional or structural changes in the foot. For most of us, it will be rare to experience these structural changes, whereas the functional changes are seen as far more common and can have a significant impact on daily comfort and movement patterns.
First, let's distinguish between functional and structural changes.
Structural changes in the foot can be caused by trauma, previous surgery, disease or congenital conditions. This could be an old fracture of a bone, a person born with six toes, scar tissue from surgery, soft tissue atrophy, sunken forefoot, Morton's neuroma, heel spurs and more.
Functional changes in the foot can include a crooked big toe, hammertoes, abnormal pressure on the forefoot, functional flatfoot and more.
In most cases, functional change starts with a pain response from the body. If this pain response is ignored over several months or years without changes in the client's behavior, it will potentially develop into structural changes that can be more challenging to manage. Therefore, we consider foot orthotics to be a valuable relief tool that cannot stand alone, but should be seen as part of a holistic approach to treatment that also includes behavioral changes and specific training.
Treatment:
In my five years in healthcare, I have met many clients suffering from functional issues and pain who prefer exercise as a solution rather than foot orthotics. This is an approach I support, but it's important to be realistic. If you want to relieve pain quickly, it is rarely achieved through exercise. Exercise is a valuable long-term investment that strengthens tissues and muscles over time, but since it takes several weeks for the body to respond and adapt, sometimes short-term solutions are needed. A foot orthotic, on the other hand, can provide relief in a matter of days.
Many are eager to get rid of pain and are willing to change their behavior and follow a training program. Unfortunately, as soon as the pain subsides, there is a tendency to slacken training and fall back into old habits. This tendency prevents further progress and reduces the effectiveness of the treatment program.
Our approach:
Our purpose in making customized foot orthotics is to relieve muscles, joints or nerves to reduce pain. By using the insoles, you get constant relief, not just when you remember to do the exercises a few times a week.
Why not just buy a standard foot orthotic for 100 kr? The short answer is that it may work for some people, but not for everyone. What sets our foot orthotics apart and makes them the best in the country is our comprehensive study of how your foot works in terms of biomechanics and function. From this study, we design a tailor-made and personalized foot orthotic. This is done using advanced 3D technology and expert craftsmanship in our own workshop. Only the necessary elements will be applied and we therefore only make individually customized foot orthotics.
My recommendation:
My personal opinion is that a combination of foot orthotics and training is ideal. A customized foot orthotic can be an aid over several years, but should only be used as needed. For example, during long walks in the woods with the family or prolonged periods of standing during a conference. The foot orthosis does not need to be used daily, but should be seen as a tool to relieve pain in the short term while the foot gradually strengthens through training. With persistent and targeted training, it is possible to eventually do without the foot orthosis.
I hope you now know that a foot orthotic is not always just a foot orthotic 🙂