The great stability shoe myth
Debunking the Myth: The Truth About Stability Shoes and Injury Prevention
Are stability shoes really the answer to preventing injuries while running? In recent years, a growing body of research has challenged the long-standing notion that stability shoes are a necessary tool to reduce injury risk. Surprisingly, science has failed to provide concrete evidence that stability shoes actually deliver significant injury prevention benefits. Instead, it appears that the biggest risk factor for injury lies in switching from one shoe type to another.
So, what are stability shoes?
Stability shoes, also known as stability running shoes, are designed to help runners with overpronation, a condition where the foot excessively rolls inward during the running gait, supposedly leading to potential imbalances and injuries. These shoes are engineered with unique features, such as a firm midsole and a supportive heel counter, to provide a more stable platform for the foot. By incorporating supportive elements like a medial post or dual-density foam, stability shoes aim to correct this excessive pronation in an attempt to promote a more natural and efficient stride.
The Myth of Stability Shoes
For decades, athletes and experts have touted the benefits of stability shoes, claiming that they provide support and enhance foot pronation control. However, a critical examination of the scientific research reveals a lack of evidence supporting these claims. Numerous studies have failed to prove that stability shoes are indeed superior to other shoe types in reducing the incidence of running-related injuries. One notable study published in the British Journal of Sports Medicine examined 927 novice runners over a year-long period. Surprisingly, the researchers found no significant difference in injury rates between those who wore stability shoes and those who opted for neutral shoes. This finding led researchers to conclude that stability shoes may not be as effective in preventing injuries as previously thought.
The Power of Consistency
Contrary to popular belief, the biggest predictor of injury is not the type of shoes you wear; rather, it is the consistency in shoe selection. Researchers have consistently found that sudden and frequent changes in shoe type, cushioning, or support system can lead to an increased risk of injury. When we switch from one shoe type to another, our bodies must adjust to the different biomechanical forces at play, leaving us vulnerable to injury.
An extensive study conducted by the American Journal of Sports Medicine involving 1,074 runners revealed a direct correlation between changing shoes and injury occurrence. Runners who switched their footwear experienced a significantly higher incidence of injuries compared to those who maintained consistent shoe usage. This suggests that finding the right shoe for you and sticking with it is crucial for injury prevention.
Individual Variability
It's important to note that every runner is unique, and there is no one-size-fits-all solution when it comes to footwear. Factors such as individual biomechanics, foot strike pattern, and running style must be taken into account. What works for one person may not work for another. Rather than relying solely on stability shoes as a magical remedy for injury prevention, it is advisable to focus on factors that are within our control.
So how do I minimise my injury risk?
1) Make sure to gradually increase running mileage. A good rule of thumb is no more than 10% increase in either time or distance per week. This isnt a hard and fast rule though, and make sure to adhere to point 5.
2) Stick to what you know. If your looking for new shoes, unless there is a clear driver for change, stick to the same type as much as possible. Avoid big changes to the heel-toe drop or to the stability levels.
3) With any new running shoes (and especially those with a different heel-toe drop or a change to stability levels) introduce them carefully. Start with a few short runs to get your body used to them and gradually increase mileage in the new shoes. don’t be afraid to start a run in new shoes for a short time, and then change to your previous shoes to complete your run.
4) Incorporate strength training exercises in your routine. Building strength in key areas in the foot, leg and rest of the body can support existing weak areas, build strength in key areas and prevent weakness from turning into injury.
5) Listen to your body. If your starting to get niggles then ease off the mileage. If you’ve just changed shoes then think about reducing the distance/time in those shoes for a period to allow your body to adjust.
6) See a physiotherapist if you do get injured. A good physio can quickly diagnose and treat injuries and, equally as importantly, advise on strength exercises to rebuild the affected area and prevent re-occurrence.
The Bottom Line
When it comes to stability shoes, the scientific evidence just isn't there. Over the years, a significant body of research has consistently failed to find conclusive evidence supporting their superiority in preventing injuries. On the other hand, consistent shoe usage appears to be the key to injury prevention. Remember, running shoes are just one piece of the puzzle. Improving running form, incorporating strength training, and gradually increasing mileage are equally crucial in reducing the risk of injury. The most effective strategy is to find a shoe that feels comfortable and suits your individual needs, and most importantly, stick with it. So, next time you consider investing in stability shoes, think twice and instead focus on maintaining consistency and listening to your body – that's where true injury prevention lies.
