The Ten Best Running Shoes for Support: Alleviating Achilles Tendonitis and Plantar Fasciitis

Running is a fantastic way to stay fit and enjoy the great outdoors, but without the right shoes, it can lead to painful conditions such as Achilles tendonitis and plantar fasciitis. Choosing the right pair of running shoes can make all the difference in preventing and managing these conditions. Here are the ten best running shoes that provide excellent support, helping to keep you pain-free and on the move.

Running in Kamloops, BC

Kamloops, BC, offers a diverse range of running trails and scenic routes that cater to all levels of runners. From the challenging terrain of Kenna Cartwright Park to the serene riverside paths along the Thompson River, Kamloops's natural beauty makes it an ideal location for running enthusiasts. However, the varied terrain can also increase the risk of running-related injuries such as Achilles tendonitis and plantar fasciitis. This makes selecting the right running shoes even more crucial for maintaining a healthy and enjoyable running routine in this beautiful region.

Understanding Achilles Tendonitis

Achilles tendonitis is a common injury when the tendon connecting the calf muscles to the heel bone becomes inflamed. This condition often results from overuse, improper footwear, or a sudden increase in physical activity. Runners with Achilles tendonitis need shoes that offer good heel support and cushioning to reduce strain on the tendon.

Top 5 Running Shoes for Achilles Tendonitis

1. Asics Gel-Nimbus 25

   • Key Features: Excellent heel cushioning, gel technology, and a supportive midsole.

   • Why It’s Great: The Gel-Nimbus 25 provides superior shock absorption and stability, crucial for alleviating the strain on the Achilles tendon.

2. Brooks Ghost 15

   • Key Features: Soft cushioning, balanced support, and a comfortable fit.

   • Why It’s Great: The Ghost 15’s smooth ride and ample cushioning make it ideal for runners with Achilles tendonitis.

3. Saucony Triumph 20

   • Key Features: Plush cushioning, FORMFIT technology, and durable outsole.

   • Why It’s Great: The Triumph 20 offers a supportive yet cushioned ride, helping to reduce pressure on the Achilles tendon.

4. Hoka One One Bondi 8

   • Key Features: Maximum cushioning, meta-rocker technology, and broad base.

   • Why It’s Great: The Bondi 8’s thick cushioning and stable design help to absorb impact and reduce stress on the Achilles tendon.

5. New Balance 1080v12

   • Key Features: Fresh Foam cushioning, stretchy knit upper, and heel support.

   • Why It’s Great: The 1080v12 combines a soft, cushioned feel with excellent heel support, making it a top choice for those with Achilles tendonitis.

Understanding Plantar Fasciitis

Plantar fasciitis is a painful condition caused by inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of the foot. It often results in sharp heel pain, especially during the first steps in the morning. Runners with plantar fasciitis need shoes with excellent arch support, cushioning, and a good fit to alleviate pressure on the plantar fascia.

Top 5 Running Shoes for Plantar Fasciitis

1. Brooks Adrenaline GTS 22

   • Key Features: GuideRails support system, cushioning, and stability.

   • Why It’s Great: The Adrenaline GTS 22 provides excellent arch support and stability, reducing strain on the plantar fascia.

2. Asics Gel-Kayano 29

   • Key Features: Dynamic DuoMax support, gel cushioning, and flexible upper.

   • Why It’s Great: The Gel-Kayano 29 offers a supportive and cushioned ride, ideal for managing plantar fasciitis.

3. New Balance 990v6

   • Key Features: ENCAP midsole, supportive design, and durable construction.

   • Why It’s Great: The 990v6 combines stability and cushioning, offering excellent support for plantar fasciitis sufferers.

4. Hoka One One Clifton 9

   • Key Features: Lightweight cushioning, meta-rocker technology, and supportive fit.

   • Why It’s Great: The Clifton 9 provides a cushioned and supportive ride, reducing the impact on the plantar fascia.

5. Saucony Guide 16

   • Key Features: PWRRUN cushioning, medial post support, and structured fit.

   • Why It’s Great: The Guide 16’s combination of cushioning and support helps to alleviate foot pain caused by plantar fasciitis.

Final Thoughts from Well+Able Integrated Health

Choosing the right running shoes is essential for preventing and managing conditions like Achilles tendonitis and plantar fasciitis. At Well+Able Integrated Health, we understand the importance of proper footwear in maintaining a healthy and active lifestyle. Our team of Registered Massage Therapists (RMTs) have a particular focus on treating sports injuries and helping individuals with chronic, complex, or ongoing pain complaints. Investing in shoes that offer the proper support, cushioning, and fit can significantly impact your running experience. Remember to replace your running shoes regularly, as worn-out shoes can contribute to injuries. Happy running in Kamloops!

What is the single best thing we can do for our health?

walking has huge benefits for health. If you can manage to walk for 30 minutes a day not only will your chances of a longer and healthier life improve but you will also have less neck, shoulder and back pain. 

Please watch this short video by Dr. Mike Evans explaining how simply going for a walk is one of the best things you can do your your health

Get a Grip on Osteoarthritis

By: Michael Reoch, RMT

The online medical dictionary defines Osteoarthritis (OA) or degenerative joint disease (DJD), as a progressive disorder of the joints caused by gradual loss of cartilage and resulting in the development of bony spurs and cysts at the margins of the joints. The name osteoarthritis comes from three Greek words meaning bone, joint, and inflammation(1)

The common perception is that OA is caused by wear and tear of the cartilage in the joint. Eventually this cartilage is worn down and we get a “bone on bone” situation that we are told is very painful (2). Now, there are new ideas emerging on what helps to cause OA and what its relationship is to painful experiences (3).
Instead of looking at OA as your cause of chronic pain, it may be that it is the chronic pain that comes first(4)(3). Lets say you get a RSI (repetitive strain injury) from doing a task without rest, such as using a mouse too often (5)(6). This injury will cause long-term inflammation chemicals such as a group called cytokines to hang out in the area where pain is felt. Over time these inflammation chemicals may cause the tissues in the area to degenerate or break down(7)(8). This is first felt as achiness accompanied with stiffness in movement, usually after waking up in the morning(2). Over time the OA has a central nervous system component(3). What that means is the brain and spinal chord play a major role in the pain you feel. There is an increase in cytokines in the spinal chord, which start to inhibit our natural pain dampening ability(7)(9). Also, some brain regions may have glitches in processing the signals between it and the painful joint(10). Studies show people with OA are more likely to feel pain with less provocation not just in the involved joint(s) but in areas away from the joint(s)(11)(3). There are also studies coming out that are showing that joint surgery for knee arthritis is no better than placebo surgery(12)!

The take-home message is that joint damage is a poor indicator of how much pain you actually feel.

If you feel pain in an area from doing repetitive tasks you should make an effort to permanently decrease that pain: Ask your RMT for help. If you already have bony changes from OA seeing a RMT should be part of your pain management program. This program should involve tweaks to make your activities easier, exercises and massage therapy, as well as any medications your doctor may prescribe. To better understand this new way of viewing OA, you can watch this video or this interesting one that uses mirrors and video tricks to decrease OA pain!

Bibliography:

1.             osteoarthritis - definition of osteoarthritis in the Medical dictionary - by the Free Online Medical Dictionary, Thesaurus and Encyclopedia. [Internet]. [cited 2014 Mar 4]. Available from: http://medical-dictionary.thefreedictionary.com/osteoarthritis

2.             Osteoarthritis Symptoms and Causes | Information about Osteoarthritis Diagnosis [Internet]. [cited 2014 Mar 4]. Available from: http://www.arthritis.com/osteoarthritis_symptoms

3.             Lee AS, Ellman MB, Yan D, Kroin JS, Cole BJ, van Wijnen AJ, et al. A current review of molecular mechanisms regarding osteoarthritis and pain. Gene [Internet]. 2013 Sep 25 [cited 2014 Jan 21];527(2):440–7. Available from: http://www.ncbi.nlm.nih.gov/pubmed/23830938

4.             Brandt KD, Radin EL, Dieppe PA, van de Putte L. Yet more evidence that osteoarthritis is not a cartilage disease. Ann Rheum Dis [Internet]. 2006 Oct 1 [cited 2014 Jan 21];65(10):1261–4. Available from: http://ard.bmj.com/content/65/10/1261.full

5.             Van Tulder M, Malmivaara A, Koes B. Repetitive strain injury. Lancet [Internet]. 2007 May 26 [cited 2014 Mar 4];369(9575):1815–22. Available from: http://www.ncbi.nlm.nih.gov/pubmed/17531890

6.             Ratzlaff CR, Gillies JH, Koehoorn MW. Work-related repetitive strain injury and leisure-time physical activity. Arthritis Rheum [Internet]. 2007 Apr 15 [cited 2014 Feb 27];57(3):495–500. Available from: http://www.ncbi.nlm.nih.gov/pubmed/17394178

7.             Fernandes JC, Martel-Pelletier J, Pelletier J-P. The role of cytokines in osteoarthritis pathophysiology. Biorheology [Internet]. 2002 Jan [cited 2014 Feb 22];39(1-2):237–46. Available from: http://www.ncbi.nlm.nih.gov/pubmed/12082286

8.             Al-Shatti T, Barr AE, Safadi FF, Amin M, Barbe MF. Increase in inflammatory cytokines in median nerves in a rat model of repetitive motion injury. J Neuroimmunol [Internet]. 2005 Oct [cited 2014 Mar 4];167(1-2):13–22. Available from: http://www.sciencedirect.com/science/article/pii/S0165572805002365

9.             Elliott MB, Barr AE, Kietrys DM, Al-Shatti T, Amin M, Barbe MF. Peripheral neuritis and increased spinal cord neurochemicals are induced in a model of repetitive motion injury with low force and repetition exposure. Brain Res [Internet]. 2008;1218:103–13. Available from: http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2553006&tool=pmcentrez&rendertype=abstract

10.             Nijs J, Van Houdenhove B. From acute musculoskeletal pain to chronic widespread pain and fibromyalgia: application of pain neurophysiology in manual therapy practice. Man Ther [Internet]. 2009 Feb [cited 2012 Aug 3];14(1):3–12. Available from: http://www.ncbi.nlm.nih.gov/pubmed/18511329

11. <span>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span>Full Text: Recent Approaches to Understanding Osteoarthritis Pain [Internet]. [cited 2014 Mar 4]. Available from: https://jrheum.com/subscribers/04/70/54.html

12.            Moseley JB, Wray NP, Kuykendall D, Willis K, Landon G. Arthroscopic Treatment of Osteoarthritis of the Knee: A Prospective, Randomized, Placebo-Controlled Trial: Results of a Pilot Study. Am J Sports Med [Internet]. 1996 Jan 1 [cited 2014 Mar 4];24(1):28–34. Available from: http://ajs.sagepub.com/content/24/1/28.short

How does stress make pain worse?

Do you ever have neck or back pain after a stressful day? Maybe a headache?
Why do you get tight muscles when something stresses you out?

Nerve receptors are involved in pain generation. Their job is to send a signal to the brain that they have been stimulated. The brain knows that a signal from these receptors in the body is usually a sign of danger and will usually then decide that the body is in pain, specifically in that area. In his talks, David Butler often mentions adrenaline-sensitive peripheral nerves and the amazing ion channel turnover. Specifically, this means that these nerve receptors can become extra sensitive to the chemical adrenaline, also called epinephrine. With this sensitivity, less stimulation is needed to send a danger signal to the brain. Think of a car alarm set to go off when someone breaks the window. When the alarm is hypersensitive, it may go off if a loud truck drives by. No damage happened to the car, but the alarm still went off. When we are stressed out, our bodies produce more adrenaline. This can be a good thing because it helps us to prepare for action. Unfortunately, if a nerve is damaged, stretched, or pressed on for too long, it will create "baskets" of adrenaline-sensitive fibres. As David says here:
"If a person has a highly adrenoreactive area of peripheral nerve and if they are in a state of persistent elevated stress then repeated firing into the CNS will occur. And if the person is stressed, central inhibitory controls will probably be lifted anyway, and a persistent neuropathic pain state may ensue."

What this means is that if someone has a nerve that is sensitive to adrenaline and is always stressed out, the danger signal to the brain will be almost constant. If that is the case, the Drug Cabinet in the brain will be lifted away, and persistent pain will likely develop. Not fun.

Fortunately, you have some control over this. The first line of defence is to reduce your stress level, thus reducing your adrenaline. Also, knowing that your pain is not from a damaged muscle but stress chemicals, your brain will be less likely to think of the signal as pain. Third, if you get out and move your body in a way that reduces any specific nerve perturbations you will have less chance of a future sensitivity. Most good Manual Therapists (RMT, Chiro, PT, etc) will know how to help you do this.

Most forms of massage therapy have good evidence behind their ability to reduce stress. Two of the modalities Michael implements, DNM and Simple Contact, work on a model that directly addresses pain and adrenal-sensitive nerves.
If you have any questions about this, feel free to contact us at well+able. We would love to help you out. It would also be beneficial to watch the previous stress video, the Drug Cabinet video, and the What is Pain video.

How does pain work?

Here is a great video by neurologist and pain researcher Lorimer Mosley. In the video he tries to answer the question: "why does it hurt".

Studies show that if you can better understand your pain you will have more control over it. Watching this video is a good start to understanding persistent pain