What's inside your cycling shoes?

We talked about cycling shoes in the last blog so this week; we will learn a bit more about the insoles of cycling shoes.

The factory liners are created to cover the last of the cycling shoe…that’s it. If you already wear orthotics, simply remove the factory liner and insert your orthotics. If you are shopping for new cycling shoes, make sure you have the orthotics with you when shopping as this can affect the style and size of the cycling shoe. It would be a good idea to bring your bike along as well. Many bike shops are happy to let you take sample shoes for a spin whether outdoors or on an indoor trainer. I see a lot of customers at shops try on the shoes, stand in them and then purchase. You need to actually ride in the shoes to get an idea of how the cycling shoe feels on your feet.

There are also many over the counter inserts to offer you enhanced support. At Healthy Steps, we have found success for many cyclists with the Lynco orthotic product. The orthotics are prefabricated and have a breathable top cover helping to wick away moisture whether wearing socks or sockless designed cleats. There are different styles created for different foot types and can be adjusted similar to custom orthotics.

Another route is many bike shops offer moldable inserts. The concept is to place your foot on the insert which has been heated and allow the insert to form to your feet. The trick is to ensure the inserts are created properly by proper foot placement and equal pressure. If you decide to have the inserts created at the bike shop, make sure you are aware of the adjustment and or return policy should the inserts not perform as desired. Ultimately, if you have continued foot problems, your Podiatrist may recommend customs to alleviate and prevent foot problems cyclist’s experience.

Sometimes, a bit of arch cushioning is all you need or perhaps an off load of pressure from certain areas of your feet. This can be accomplished by adding to the existing liner. I have had a few cases where adding to the arch area of the liner has done the trick for added support. As the miles add up however, the over the counter choice is a longer term fix.

So that is the skinny on insoles for your cycling shoes. So head to the shop, find the cycling shoe and insert for you and happy riding!!

Gear into the right cycling cleats

Cycling – it can be a lot of fun whether you are a casual rider, competitor or somewhere in-between. For some, “clipping in” with cycling cleats is preferred over wearing athletic shoes or hybrid options. Cycling cleats have a stiff sole which protects your feet and allows more efficient transfer of energy. So basically, you work less!

Cycling cleats vary from brand to brand just like running shoes. They vary in width, weight, color, style and may come with one, two or three straps to hold your feet in place. I recommend you research the many choices online so you will have a better idea when shopping at your local bike shop.

Which brand of cycling shoes are the best? The “best” cycling shoe is the one that fits your feet….not what your cycling buddy wears, your competition or the svelte model wearing the cleat in your favorite bike magazine. As with shopping for running shoes, I advise all of our cycling patients and customers to really take their time and shop around. This means you may have to frequent multiple cycling shops before you find “the one” pair of cycling cleats for you!

A few tips –

Define your budget. Knowing this ahead of time can help reduce your chance of overbuying.

Are the cleats for recreation or competition? Cycling cleats vary in price based on the materials and typically increase in price when geared toward longer event riding.

What is the shape of your feet? Are they bony and thin or are they fabulously fleshy or even somewhere in-between?

Do you have a high, normal or flat arch? Often times, over the counter or custom inserts are needed to allow for correct support of each foot.

Do you plan on wearing socks with your cycling cleats or sockless?

What distance do you typically ride per week? Will this distance increase i.e. training for an endurance event?

Armed with answers to the above will help you drill down to the right set of cleats. Take this information with you to the bike shop. The more information you know ahead of time and provide to the fitter, the more enjoyable your shopping experience will be for you.

Happy Cycling!

Running through the pain

At our practice, we have many athletes as patients. This unique group of patients often do not have “patience” when it comes to injuries.

For example, when a runner learns they have been diagnosed with Plantar Fasciitis also referred to as heel pain, the initial reaction is make it better and make it better now as there are runs to be run. For many, the sobering news is rest which could mean a few days or weeks. Suddenly the patient feels lost and frustrated at not being able to run.

I get it. I know what it’s like to be told you can’t do an activity you adore. Heel pain is no laughing matter. It hurts, it’s annoying and interrupts daily activities. If you “run” into this challenge, here are a few tips to consider:

Be creative and find alternative ways to exercise which will not impact your injury. An alternative such as swimming is a great way to get a cardiovascular workout without pressure to your foot injury.

Take your rest seriously. Work on that to do list of paperwork you have at home, review your written goals, visit a friend you have been meaning to contact but just can’t find the time.

Follow your Doctor’s advice and ask as many questions as you need to ensure you understand the instructions necessary to heal from the injury. Many patients are thinking so much about the diagnosis during their appointment, they do not hear the details on rehabilitation. Know what you need to do then make a plan to ensure you are doing what you are supposed to do.

Know you will get better and time is needed. This is a tough concept for many athletes. Take a deep breath and focus. It will be worth at as you cross the next finish line.

Stability and Motion Control...what's to know?

Hi Everyone,

We are receiving a lot of questions regarding the difference between motion control shoes and stability shoes so I thought I would help clear the air on the differences.

Motion control shoes also known as maximum stability are designed to provide significant support for flat-footed or severe over pronators. The shoes are suited for individuals who have severe overpronation and weigh more than 180 pounds. While many runners do not fit this category, there are walkers and runners who need maximum control. The motion control shoe provides excellent durability along with comfort for this specific foot type.

The stability shoe is a bit different. The stability category also has structural features to reduce overpronation however, the shoes have more flexibility and cushioning not found in maximum stability shoes. Within the stability category, shoe vendors have different levels of stability available.

Many footwear manufactures have increased the amount of lighter weight and less structured running shoe styles in part to the minimalist running shoe movement. Some lightweight shoes may offer some stability features with posting located on the medial side of the shoes or shanks located inside the shoe on the foot bed however; the light weight shoe tends to be less durable than traditional running shoes.

It may be appetizing for some to choose a lightweight style of shoe however, if you are a candidate for motion control shoes, the cost of the motion control shoe versus the replacement of lightweight shoes due to quick breakdown pretty much even out. Lightweight stability shoes will not offer the guidance of a motion control shoes .

Those who wear a specific category of shoe also inquire if they will always be in the same type of shoe. Genetics, weight fluctuations, orthotic use, amount of running, proper training, running surfaces are factors to name a few. Keeping up with a yearly foot exam with your Podiatrist and informing of your running habits and future plans will ensure you have the right amount of support for your feet!

Switching Gears....

Hi Everyone,

I am switching gears this week to catch you up on training for IronMan Mont Tremblant. This weekend, the triathlon season in North Texas kicked off with the St. Pat’s Day Tri sprint distance. Dallas Athletes Racing once again was in full force and excecuted another phenominal event. The weather however was not so phenominal.

The weekend consisted of a kids tri on Saturday, then the big kids tri on Sunday. The kids tri went off without a hitch as the weather behaved. Sunday for the “big kids” was much different. We were dealt cold soggy conditions with lots of water all over the place. Strangely enough however, the rain did hold off for most of the bike and run portion.

Many stayed home in their warm beds but not Team FAANT. Two members along with Dr. Crane and I swam in an indoor pool, ventured out in the cold soaking wet outdoors to ride on a bike and then run. Tina and Maria are a part of our business office team and did very well! This was Maria’s first triathlon and while we wished the weather was not so sour for her....ok, us included...it did not matter. The smile on her face was evident she was happy and proud when we saw her leave transition and head out to the run.

The morning started off cold and rainy which made standing in line for body marking such a happy time for participants. Once the bikes were placed on the rack, participants quickly moved indoors to the pool where the temps were warm and the water was fabulous. Of course as I sat there, I was watching feet. There were all kinds of creatively polished toes from shamrocks to tiger stripes. I thought that was pretty cool and found a bunch of folks who could have used a pedicure.

The swim went well for everyone then we had to exit the warm waters and head outdoors to transition…ugh. It’s funny to watch folks whip on long sleeves, jackets and gloves after jumping out of the pool. Once you are pedaling on the bike, you do warm up and it was not so bad. Due to the rain and areas of flooding, the second loop of the bike course was cancelled and with good reason. Dallas Athletes Racing looks out for participants and it was a smart move to keep everyone safe.

The run was through a tree lined park and was peaceful even with a threatening sky. Mother Nature was kind enough to let participants finish the race without a torrential down pour.

Even with the bike route change, all had a great time. It was a wonderful way to kick off the season. After a nap, the day continued and text messages flew along with FaceBook updates on everyone’s performance. Congrats to Team FAANT, you are all superstars!

Swimming and Diabetes

You are diabetic and want to swim. Can you?

Many people who have diabetes can swim. There are however a few things to consider before jumping in.

First and foremost, seek advice from your Doctor if swimming can be incorporated into your workouts. Did your Doctor say yes you can swim? Cool – that’s great news. Now let’s review special considerations with swimming.

When you arrive at the pool, take a minute and advise the lifeguard on duty that you have diabetes. In the event of an emergency, this can be very valuable information. If you wear a diabetes ID bracelet, do not remove it during the swim. Many swimmers remove jewelry however, the ID should be left on your wrist or if a necklace, around your neck.

As I talked about in the last blog, keep your feet protected! Wear shower sandals or similar in the locker room or pool side. When you are ready to leave the pool, take a minute and check your feet prior to placing on socks and shoes. Anything unusual (cuts/bruising etc.) should be reported to your Podiatrist immediately.

When you start a swim program, remember to pace yourself. Swimming for an extended period of time for example may bring on hypoglycemia. Rest breaks are important and making sure your blood sugar is monitored is important. I see diabetic swimmers at the pool with glucose pills or healthy snacks readily available during longer workouts. If you do wear an insulin pump, check with your Doctor prior to swimming to ensure proper care and instructions are taken.

Train smart with diabetes and you too can enjoy the benefits swimming has to offer.

Floating along with the right shoes....

Many of our patients and customers are finding water activities as a great way to stay in shape with minimal impact. From water aerobics to running in place, water is an excellent way to increase cardiovascular strength as well as condition your muscles with little to no impact on your joints.

Last week I mentioned the importance of wearing protective footwear while in wet areas. Now, let’s briefly review what to look for in water shoes.

Water shoes should be breathable. Designs made of a single layer air mesh upper will help in drying the shoes even during colder months. If you are touching the bottom of the pool such as in water aerobics class or running in place, the shoes should have an enclosed heel. Velcro straps work well in securing your feet into the shoes. The shoes should conform to the shape of your feet. Often, water aerobic shoes will contain durable EVA foam providing buoyancy during the workout.

Many water shoes are designed to also add resistance. Brands such as AQx Sports can add resistance to your workout. AQx received a patent for their design and ability to add 20-30 percent increased resistance and a rubberized outsole to reduce slippage.

Water Walkers brand of shoes have wings which add resistance during downward strokes to help relax or drop when the upward lift of the leg begins. The concept is to burn two to three times the amount of calories every minute during water aerobic exercises compared to standard jogging exercises.

Once you have completed your exercise, take a minute and rinse the shoes with cold water then allow to dry in an open area. Avoid leaving your wet shoes in your workout bag or exposed to direct sunlight. Replace your water shoes when they no longer fit properly or have been worn down on the sole or anywhere else on the shoe.

Looking for an impact free workout? Add a flotation belt around your waist while in the water. Those recovering from injuries as well as chronic conditions such as arthritis find the flotation belts helpful in complete the workouts. Flotation belts can be found at your local sporting goods stores as well as online.

So there you go, have fun and enjoy your water workout sessions!