orthotics to barefoot transition Program?

coolrunnings

Barefooters
Jun 19, 2014
1
1
1
43
#1
Hi all

I'm a 27yo male. I have a history of sports, but not really running. I'm on the bigger side (6'2 215lbs) and was built more for power than endurance.

I also have a history of post-tib issues and have very low arches. I also over pronate. I have been wearing prescription orthorics now for 1.5yrs...every day.

I would like to run a marathon sometime in the future, and have found a really slow building plan. It starts with 3 weeks of just walking 20min and takes 16 weeks to build to running 30min nonstop. The Program is here:

http://swartlandac.co.za/Oefenprogramme/36-Week Beginners.htm

It seems very conservative.

Could I use this to get into minimalist / midfoot running? I'm hoping once I built up to this distance my feet would be considerably stronger and I would no longer have to use orthotics.

When / how should I wean myself off of my everyday use of orthotics? Before I start running? During? Or after? And how gradually?

Thank you!
 
  • Like
Reactions: Bare Lee
#2
You may not ever be completely free from them. I also have low arches and tend to over pronate as well.
I started transitioning over to minimalist running about 3 years ago and had built up enough strength and stability in my feet to ditch my orthotics for normal "everyday" wear about 2 years ago.
I do still use them in my old boots when I need to be doing any "heavy" work around the house or in my yard (tree removal, hauling, ladder work, etc), otherwise I will badly pronate and will be in pain for days afterwards from it :(

I can't attest to the training regimen, but can offer the commonly heard words - take your transition to barefoot/minimalist activities slowly and be aware of any pain/discomfort, as it signals that something's wrong.
 
#3
Kyrrinstoch,
Where do you feel the pain after heavy work when you don't resort to the orthotics and boots?
 
#4
Begin by educating yourself with stuff like this:



And then find strengthening movements like these that shorten and strengthen your arch muscles over time.

Use Google and Youtube, and you will find lots of neat movements to strengthen your arches.



Flat feet are typically the result of weak arch muscles, using orthotics to correct this seems like putting a cast on your arm to correct weak biceps instead of exercising your arm to make it stronger.

Be barefoot as much as possible, and avoid thick, stiff, and narrow shoes as much as possible, and the arch muscles will begin to strengthen and shorten again.

Best of luck!


Just FYI...I'm 44 years old, arthritic, with damaged knees, I'm 6'2" and around 250 pounds, and I run around 35 miles per week, all barefoot ;-)
 
  • Like
Reactions: Spiderweb62 and Bare Lee
#5
Weakend arches can be the cause of flat feet when the diagnosis is "fallen arches", but in most cases it is just one varient of foot type that is not pathological in any way. Both my wife and I have been extremely low arched "over" pronators all our lives, yet have very strong muscular arches and feet. Orthotics wreaked havoc on our knees.
 
  • Like
Reactions: Bare Lee
#6
Longboard said:
Kyrrinstoch,
Where do you feel the pain after heavy work when you don't resort to the orthotics and boots?
Click to expand...
Hmnn... how ro describe this...

If you start at the protrusiin of the inside of your ankle bone, then move about 1.5 inches down/forward at 45 degrees to that bone - that usually feels bruised, like i hit the side of my foot with a hammer. from there, stiffness and soreness (feeling like an overuse strain) will follow the tendon up and around the back of the ankle and a short distance up the inside of my lower leg to just short of my calf muscles. Most cases, this only lasts for a day or so, but in bad cases that pain's lasted a week or more.

This has gotten better over the last year and a half or so, but i'm still not completely free of the orthotics and don't expect to be for a while either. My normal boots are pretty hard soled, but next to no padding or support and my moccasins pretty much just have a flat slab of vibram for a sole. Because of that, and the minimalist running i'd been doing, my feet have been working unassisted more and are slowly, but steadily getting stronger.
 
  • Like
Reactions: Longboard
#7
Kyrrinstoch said:
Hmnn... how ro describe this...

If you start at the protrusiin of the inside of your ankle bone, then move about 1.5 inches down/forward at 45 degrees to that bone - that usually feels bruised, like i hit the side of my foot with a hammer. from there, stiffness and soreness (feeling like an overuse strain) will follow the tendon up and around the back of the ankle and a short distance up the inside of my lower leg to just short of my calf muscles. Most cases, this only lasts for a day or so, but in bad cases that pain's lasted a week or more.

This has gotten better over the last year and a half or so, but i'm still not completely free of the orthotics and don't expect to be for a while either. My normal boots are pretty hard soled, but next to no padding or support and my moccasins pretty much just have a flat slab of vibram for a sole. Because of that, and the minimalist running i'd been doing, my feet have been working unassisted more and are slowly, but steadily getting stronger.
Click to expand...

I think your on to it really....your describing me 10 years ago except it was outer side ankle....the docs said surgery or no more running ever again ...i choose none of the above and moved on to barefoot running... my last resort and it worked out.

I'd try massaging lower legs and feet before and after running, ice water soak for feet and lower legs after running...try some balancing exercises by just standing on one leg here and there whenever throughout the day.
 
#8
mokaman, belive it or not, i have no pronation related discomfort from running (barefoot or in my VFF's). I get it when having walk very slowly (like when caught in the herd of sheeple at the mall) or doing things like yardwork, where i'm on my feet, but not moving around much (raking, running the chainsaw, cutting brush, etc) or don't have a solid surface under my foot (on a ladder, etc).

I've also been told i'd be a candidate for a "tendon shortening and relocation" surgery to correct this. After reading the list of potential side affects (short and long-term), the minimum recovery times and the fact that there was a distinct possibility that it wouldn't actually fix the problem, I decided to look at other options, which also (eventually) led me here.
 
  • Like
Reactions: migangelo and I-Did-It (Steve)
#10
Sid said:
I like The Gait Guys' philosophy of strengthening and rehabbing when possible. thegaitguys.tumblr.com/tagged/orthotics

Ask your orthotics doc regarding the specific reason why you were you were prescribed orthotics, and if it can be rehabilitated.
Click to expand...


Or try to find a sport and barefoot/minimalist friendly/experienced Doc in your general region...even if ya have to drive a half a day to one.
 
  • Like
Reactions: Sid
#11
The reason why I say ask your orthotics doc, is that there really are different foot types.
http://www.thebarefootrunners.org/index.php?posts/150369

Since your doc prescribed orthotics to address a specific problem, then he should tell you what that problem is. Then you can learn more about that problem and how to address it, or go to a different doc or gait specialist, etc.

Understanding the problem will help you learn if the condition can be rehabilitated vs. something permanent where the strategy should be ameliorative.
 
  • Like
Reactions: I-Did-It (Steve)
#12
Sid said:
The reason why I say ask your orthotics doc, is that there really are different foot types.
http://www.thebarefootrunners.org/index.php?posts/150369

Since your doc prescribed orthotics to address a specific problem, then he should tell you what that problem is. Then you can learn more about that problem and how to address it, or go to a different doc or gait specialist, etc.

Understanding the problem will help you learn if the condition can be rehabilitated vs. something permanent where the strategy should be ameliorative.
Click to expand...

If I were him, I'd get a second opinion if his current Doc says it cannot be rehabilitated.

Docs are people just like everyone else, they make lazy decisions sometimes, and then defend those decisions out of reflex ;-)
 
You must log in or register to reply here.

Support Your Club

Luna Sandals

Forum statistics

Threads
19,152
Messages
183,616
Members
8,702
Latest member
wleffert-test

Latest posts

Share this page

Share this page
Top Bottom
Back
Menu