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

Are Tension-Type Headaches Treated by Massage Therapists?

Tension-Type Headaches: what can you expect?

 

According to the International Association of the Study of Pain (IASP), Tension type headaches (TTH) are:

“headache attacks with mild to moderate pain intensity and is often described as having a pressing or tightening (non-pulsating) quality that is not aggravated by routine physical activity, such as walking or climbing stairs. The pain lasts for at least several hours to days and is predominantly felt bilaterally.”

 TTH originates from a combination of tissue sensitivities in the head and neck as well as how the nervous system interprets the signals from those tissues.  Development from episodic to chronic TTH is thought to be accompanied by increasing Central Nervous System sensitivity to the tissue signals like a car alarm that is triggered by a loud truck. Diagnosis of TTH is based on a “featureless” headache and normally results in a neurological examination. Most commonly found are tender spots around the head and neck. Additional diagnostic workup by your doctor is important if you have additional symptoms other than headache.  Chronic TTH is often associated with medication overuse.

Tension-type headache is the most common form of headache. It can be categorized into three subtypes according to the International Classification of Headache Disorders based on headache frequency:

(1) infrequent episodic TTH (<12 headache days/year), (2) frequent episodic TTH (12-180 days/year), and (3) chronic TTH (>180 days/year)

(2) frequent episodic TTH (12-180 days/year)

(3) chronic TTH (>180 days/year).

 Stress seems to play a big role in Tension Headaches. Managing that stress can be beneficial in reducing frequency and duration of these headaches.

According to the International Association of the Study ofPain:

 The lifetime prevalence of episodic TTH is almost 80%, and that of chronic TTH is 3%. Women are slightly more affected than men. The age of onset peaks between 35 and 40 years, and prevalence declines with age in both sexes

o   Headaches are the most prevalent neurological disorders and among the most frequent symptoms seen in general practice.

o   50% of the general population have headaches during any given year, and more than 90% report a lifetime history of headache.

o   The average lifetime prevalence of migraine is 18%, and the estimated average prevalence in the past year is 13%.

o    The prevalence of migraine in children and adolescents is 7.7%.

o   Tension-type headache is more common than migraine, with a lifetime prevalence of about 52%. However, only frequent or chronic tension-type headaches are disabling.

o   3% of the general population have chronic headache, i.e., a headache ≥15 days per month. They are the most severely disabled.

Clinically, this is the most easily and effective type of headache for an RMT to treat. In our experience, after an initial assessment and treatment, future treatments usually should be around 30 minutes 1-3x a week with a follow up in 1-2 weeks depending on severity and chronicity. After your first visit the normal course is of at least a 50-80% resolution of head pain around 30 minutes after the massage treatment. This relief should last from 3 days to 2 weeks and will increase with future treatment.

Make sure to ask for some home care such as exercises and or movements which will depend on the tissues and structures that are sensitized then work together with your Massage Therapist to create a plan of action that is effective and obtainable.

Our Aging Population: Mobility, Wellness and Independence

What a Great Weekend!

We are always looking at increasing our skills and knowledge to better serve our patients. On May 5th, Marcy and Mike attended the sold-out RMTBC symposium: Our Aging Population: Mobility, Wellness and Independence. 

Registration at the beautiful Anvil Centre in New West

After a rousing First Nations welcome by Coastal Wolfpack, Isobel Mackenzie, B.C. Seniors Advocate started off the day with a fascinating, in depth look at the demographics and conditions of todays' seniors population. Her talk was a great start to the days theme that Massage Therapy can play a key role in keeping mobility and wellness in seniors thus helping you keep your independence as you age. 

The first keynote address was Dr. Lorimer Moseley, one of the most respected pain researchers in the study of pain. Dr. Moseley is a fantastic presenter. He has been a strong promoter in giving people with persistent pain more tools to manage their pain.  

 The second Keynote was with Dr. Karim Khan who is a MD at UBC as well as the editor of the British Journal of Sports Medicine. He gave a great talk on how diet and exercise is very strong medicine in preventing illness. The day ended with an esteemed panel of Andrew Nemeth, Yvonne Poulin and Dr. John Sloan who provided tremendous information on their work with seniors.

simple lifestyle modulators: diet, exercise, avoidance of smoking and excess alcohol, together with moderate physical activity reduce colorectal cancer by 50%

- Karim Kahn

Dr. Karim Khan is a leader in sports medicine and rehabilitation, known for advancing evidence-based practices. As a physician and researcher, he has greatly contributed to injury prevention and recovery. Dr. Khan promotes holistic health, focusing on physical recovery and overall wellness. His approachable nature and expertise make him a trusted resource for athletes and individuals seeking optimal health. He inspires colleagues and patients, solidifying his role in enhancing the community's health and performance.

From left: Gordon MacDonald, Peter Behr RMT, Yvonne Poulin RMT, Dr. John Sloan,
Andrew Nemeth RMT.

Mike catching up with colleagues

We had a fun and informative Saturday! Thanks to the RMTBC who always put on a world class symposium every year. Also, I would like to thank them for some of the photos and content of this post. 

Simple Changes Can Help Shoulder Pain

By Marcy Wright Reoch, BSc, RMT

Since the beginning of 2014, I have seen more shoulder-related patients than I can count. Some patients present with pain between their shoulder blades, and others with pain over the Deltoid muscle (the side or front aspect of the shoulder). Sometimes, the pain can travel down the arm. Whatever the aggravating case, the shoulder complex always seems to be in a compromised position.
The shoulder joint is made up of four joints that together are called the shoulder complex. These joints are the sternum (chest bone) and clavicle (collar bone), clavicle and scapula (shoulder blade), scapula on the ribs, and the humerus (upper arm) in the scapula.  Don’t get bogged down in the anatomy, and remember to try to keep your shoulder comfortable and open. Try keeping your chest open during everyday life, whether sitting at a desk, driving in your car, working out at the gym, or playing with your children. Think of what a confident person’s posture looks like. By practicing to open through our chest, we discourage the rounding through our shoulders and collapsing our chest. We are pulling our scapulae together and down our back by keeping our chest open. We are depressing our clavicles. Hence, they are horizontal when looking in the mirror instead of being diagonal, and we are positioning the head of the humerus (upper arm bone) in its neutral resting point in our armpit.
When we practice poor postural habits, the alignment of our shoulder girdle is inefficient and unsupported and allows risk for injury. Muscles might be working too hard, and pain, inflammation, weakness, headache, and other symptoms may arise. By practicing good postural habits through our shoulders, chest and upper back, we allow the soft tissue to rest comfortably when we are at rest. Then, when we choose to move, the musculature is in its most efficient, supported, and most vital position through the range of motion.
Standing up tall and engaging through your abdomen is a great way to set your shoulders into a good position. Now, squeeze the muscles between your scapula (shoulder blades), pulling your scapula closer together and then pulling them down your back. Once you have done this, acknowledge where your head is. Most people's heads will be too far forward and must be pulled back into proper alignment. So, think of a string pulling the top of your head upwards. This will elongate your neck and retract your chin from jutting forward.
It is important once you have an understanding of good shoulder positioning, to check in with yourself throughout the day. If you sit at a desk, you can put a red sticky dot on the monitor that will remind you to re-evaluate your posture every time you look at the dot. If you are driving in your car, place the seat upright. The biofeedback from the seat on your shoulder blades and the back of your head will help you recognize poor posture and allow you to correct it. When at the gym, it is important to always align your shoulders before entering a new set of your workout. This will help prevent injury by supporting the joint and allowing the muscles to work as efficiently in order to gain strength and endurance as quickly as possible.

Click here for : Body Awareness - Shoulder Positioning Video

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

A short video on managing stress

Dr Mike Evens has set up a youtube channel with some great health tips. Here is his 11 minute video full of some fantastic ideas for managing stress