heel pain in runners

heel pain in runners

heel pain in runners 505 344 Ace Health Centre

The Top 5 Exercises for Heel Pain in Runners

The top 5 exercises for heel pain in runners will be discussed in this blog.
The exercises will help improve muscle strength and promote flexibility in the foot and leg muscles. Ultimately it will allow you to get back to running faster and free from pain.

Exercises for Heel Pain in Runners

1. Plantar fascia stretch – 

This stretch will relieve the tension in the plantar fascia. In sitting with the injured foot resting on the other leg, bend the ankle and toes up as shown in the picture. Hold for 10 seconds and repeat 10 times, do this 3 times per day.

2. Calf stretch – 

Tightness in the calf muscle can make the pain from plantar fasciitis worse.  Stretching the calf muscle can help ease the pain. Stand near a wall with one foot in front of the other, front knee slightly bent. Keep your back leg straight, heel on the ground, and lean toward the wall. Feel the stretch along the calf of your back leg. Hold the stretch for 30 seconds, repeat 10 times 1-2 times a day.

3. Rolling stretch – 

Place a round object like a golf ball or trigger point massage ball under the arch of the foot. Rollback and forth for 2 minutes. Repeat 2-3 times throughout the day.

4. Modified calf raises –

Of the top 5 exercises for heel pain in runners, this one is definitely the most challenging. Its best done barefoot.With a rolled-up towel under the toes. Push up into a calf raise, hold at the top, then slowly lower down. The speed should be 3 seconds up, 2-second hold at the top, 3 seconds lowering. Do 3 sets of 12 reps on each leg. If too painful or difficult, start on 2 legs and gradually progress under the guidance of a Podiatrist or Physiotherapist.

5. Short foot exercise –

The short foot exercise can be a little tricky but with the help of a Physiotherapist or Podiatrist, it can be mastered. The idea is to shorten the foot by contracting the small muscles in the foot to raise the arch.Sit in a chair barefoot and form a 90-degree angle at the knee and ankle. Try to shorten the foot by bringing the ball of the foot towards your heel, doming the arch of the foot. Do one foot at a time and try to avoid scrunching up the toes. Hold for 10 seconds then relax and repeat 10-12 times. Practice throughout the day, you can even do it sitting at your desk.


Combine the top 5 exercises for heel pain in runners with an appropriate level of activity that doesn’t aggravate symptoms. Choose suitable footwear and consider foot orthotics to help the pain settle. Contact us for more information and a consult with our podiatrist

Shoulder Impingement treatment

Shoulder Impingement treatment

Shoulder Impingement treatment 500 470 Ace Health Centre

Shoulder Impingement treatment

What is Shoulder Impingement?

Shoulder impingement is a broad term often used to describe any pain around the shoulder. It is a common diagnosis and source of shoulder pain that affects men and women. Many structures within the shoulder could be the source of your shoulder pain. Sometimes the muscles that move the shoulder and arm are involved. Other structures that could contribute to shoulder impingement and pain are the ”joint cushioning pads” or, the shape of the shoulder bones itself. Because there are so many different sources of shoulder impingement pain. Therefore it is sometimes hard to determine exactly how common it truly is. However, we do know that the likelihood of shoulder impingement increases with age, especially over the age of 40.

Other contributing factors include:

  • Age
  • Genetics
  • Tendon quality
  • Shoulder joint movements
  • Posture
  • Muscle function
  • Bone structure and position

Symptoms of  Shoulder Pain

When it comes to shoulder impingement, you usually have persistent shoulder pain. This pain would develop with no direct traumatic injury to account for the pain. It gradually worsens and is sometimes difficult to determine exactly when your pain started. The pain is worse when your arm is outreaching up just past shoulder height. You may experience a decreased overall movement of your arm/shoulder. You may also find it difficult to lie on the affected shoulder. These are some tests your physio will perform prior to Shoulder Impingement treatment.


Shoulder Impingement treatment will require assistance from a physiotherapist. Firstly, they will help relieve your shoulder pain. Secondly, they get you back to pain-free movement. Different shoulder structures are involved in different people. It is therefore important that your treatment program is specific and tailored to you. There are many tests that a physiotherapist can perform. These tests will help determine how to best treat your shoulder impingement. After a thorough assessment, your physiotherapist may treat several areas including:
  • Neck
  • Shoulder joint
  • Shoulder blade
  • Mid back muscles
  • Neck/mid back spine
  • Rotator cuff muscles (muscles that primarily move your arm)
  • Other muscles around the front, side and back of the shoulder
Many people respond very well to physiotherapy. This is the first line of treatment. The next option would be the surgical option.
Treatment management options may include:
  • Mobility exercises
  • Manual therapy of the neck, shoulder or back
  • Posture corrections
  • Stretching
  • Strengthening
  • Addressing muscular imbalances and control
  • Taping techniques
  • Dry needling
  • Electrical stimulation

Shoulder Impingement treatment is easy if you have the right physio! Don’t suffer longer than you have to. Book in with our physiotherapist today.

Home bound during COVID-19 and mental health

mental health during COVID-19

mental health during COVID-19 1654 2339 Ace Health Centre

There are many reasons to be suffering from depression, anxiety, feelings of being worthless, and more. These feelings are extremely valid. Being Homebound during COVID-19 takes its toll on mental health.

Reasons for mental health issues during COVID-19

  • Homebound – Being stuck in the house can be boring, tedious, and dark. Not socializing can have detrimental effects on a person’s wellbeing.
  • Lack of exercise – People have been told to stay at the home and therefore have not been exercising. Lack of exercise prevents the release of happy hormones. If you have been asked to stay at home by a health professional it’s important that you Get at least 30mins of exercise still. This will preferably be done on a balcony or in your garden.
  • Sunlight – Getting your daily dose of it D is very important. For example, in countries with virtually no, or little daylight during their winter. The levels of depression are very high due to their lack of light.  Make sure you still have some each day.
  • Fear – Fear of contracting the virus is common. Especially for people over the age of 60 and with a medical history of any cardiovascular problems. This doesn’t have to be! The chances of contracting the virus are very low. If you’re staying at home, you reduce your chances even further. Just be sensible, take the correct productions, and don’t live in fear.
  • Isolated with one person – This can be tough. It can put a rain on relationships, tensions run high with couples easily getting agitated with one another. Time apart is sometimes healthy. Although you’re in the same home, take time to concentrate on a hobby, exercise, r artistic activity by yourself. Maybe start a new hobby or learn a language.

How to help mental health during COVID-19

  • Psychology – Psychologists are bulk billed and can easily be done via tell health. Get a referral from your doctor and take advice from a health professional on how to deal with the isolation. This can also be helpful for couples therapy with relationships that have been strained due to isolation.
  • Get some sun! – Vit D is vital for mental health. Sit on a balcony, go for a walk in a nonbusy area.
  • Do exercises – 30mins per day minimum should be done. It’s difficult to get motivation in isolation, but getting into a regime can sometimes help with this. A physio can help with a home exercise plan
  • Talk – make sure you’re still talking to other people. wether it’s on skype on the phone. Talking about things can help.
  • Don’t turn to alcohol – Its easy to do when you’re bored. Alcohol can make depression worse though.

Extra service has been placed to help people with their mental health. If you have problems contact somebody here. 

knee meniscal injuries

Knee Meniscal Injury. What is it, & what can you do?

Knee Meniscal Injury. What is it, & what can you do? 444 444 Ace Health Centre

Have a knee meniscal injury?

The meniscus is a piece of cartilage in your knee joint. It acts as padding by providing cushioning to the joint. Bending and straightening your knee is a nice smooth fluid movement with a healthy meniscus. knee meniscal injuries are very common.The  Knee meniscus may become injured either from:

1.     A sudden twisting movement or;
2.    Repetitive movement causing wear and tear in the joint

The most common area for a knee meniscal injury is along the inside/middle part of the knee. For instance, athletes are susceptible to meniscal injuries due to the fast twisting movements often observed in sport.

Symptoms of a knee meniscal injury may include some of the following:

–      Locking of the knee
–      Knee popping sounds
–      Knee clicking sounds
–      Pain around the knee
–      Difficulty kneeling or squatting
–      Tenderness when touching the knee

Luckily, meniscal injuries can heal on their own with the help of some physical therapy.

How Does Physiotherapy Help?

Not all knee meniscal injuries require surgery. Physiotherapists can help relieve the signs and symptoms you have around your knee. Firstly, A physiotherapy session will begin with a thorough discussion. Secondly, your symptoms will be identified, goals will be developed. After that, a plan to return to full activity will begin. Physios will, therefore, observe different types of movement and ask how it relates to your symptoms. Hands-on tests will be conducted to determine the extent of the injury. A mixture of exercises to address your symptoms will then be taught and prescribed.

Exercises areas focus on:

–      Knee mobility

–      Thigh/leg muscle strengthening
–      Flexibility exercises
–      Balance and agility

In conclusion, The aim of physiotherapy is to decrease your pain and improve the function around the knee. Your physiotherapist can give you a detailed plan for your rehabilitation and recovery. Come and speak to one of the Ace physiotherapists to begin your track to recovery.

Pre natal pilates. Pregnancy Pilates. Best Pilates Gold Coast. Pilates throughout the pregnancy. Best Pilates Studio Gold Coast. Pilates with a Physio. Tailor made program for pregnant.

Post-partum / women’s health physio. You’ve missed something!

Post-partum / women’s health physio. You’ve missed something! 1000 667 Ace Health Centre

Our first priority as mothers after giving birth is usually caring for baby. We do this so much so, we neglect the changes our body has undergone in the past nine months. The pelvic floor requires time to recover and recoil due. This is due to the baby’s weight over nine months on the pelvic floor. Carrying a baby causes Stretching of the pelvic floor muscles if the mother chooses vaginal birth. Failure to retrain the pelvic floor can lead to urinary and bowel incontinence, organ prolapse, and pain with intercourse. This is where Post-partum / womens health physio comes in.

What will Post – partum / women’s health physio check?

One condition that is regularly checked by a Post-partum / womens health physio is separation of the stomach muscles. It is normal to have a separation of the abdominal muscles during pregnancy in order for the baby to grow. The fascia between the abdominal muscles also has to soften to allow expansion. Some common symptoms of stomach muscle seperation is doming of the stomach when you try to lift your head off the bed. Another is weakness of the core muscles and a feeling of sinking and softness in between the abdominal muscles.

It is important to address this with a women’s health physiotherapist within the first six months post-partum. The goal to ensure the muscles are regaining its tension to allow your abdominal muscles to function well as this may have future implications on low back pain. If the abdominal muscles are not regaining its tension, specific exercises will help.

Post – partum / women’s health assesment.

Post-partum / womens health physio asses the pelvic floor in 2 main ways. These are : via ultrasound and via internal examination.

Internal examination is the gold standard test to gain information regarding the pelvic muscle strength, tone, endurance and looking at pelvic organ prolapse.

Real time ultrasound is useful for a visual feedback for the patient when trying to teach a pelvic floor contraction. However, it may not be useful in the cases of an overactive pelvic floor. The reason for this is you will not be able to see a great degree of lift.

Whats the goal?

Finally, a common goal for mothers after birth is weight loss and toning the body. Prior to doing any exercises, especially high impact exercises, it is important to ensure the pelvic floor and stomach muscles are fully assessed. Exercises postpartum should be graded, as the body is healing and will take time to return to the state had been in previously. Undergoing supervised exercise with a Post – partum / women’s health provides a safe environment in which progress can be monitored to establish a solid foundation for return to exercise.

Book here today to see how our Post partum / womens health physio can help you. 

lower back pain treatment

Lower back pain. Scans, physio and footwear

Lower back pain. Scans, physio and footwear 788 522 Ace Health Centre

Chronic lower back pain is common but not normal

Chronic low back pain is very common, however common does not mean this is normal and that you cannot feel better. Many people shrug off a niggle in the low back for years, and with time, the episodes become more frequent. Eventually this stops them from doing activity they used to be able to do. If this sounds familiar to you, you’ve probably been told to get a scan as well.

Scans and lower back pain

Many  scans will show up with disc bulges, arthritis, degeneration in the spine. However, most cases, the scan findings do not match up with the symptoms we feel. There are other sources of pain such as muscular tightness, muscular strength imbalances, joint stiffness that cannot be captured on film. More often than not, seeing the scans are not helpful to diagnosing the back pain, nor does it change how physiotherapists treatment. It can also give the client the negative notion that there is nothing that can be done to improve the condition as it is “wear and tear”

Role of physiotherapy

Seeing a physiotherapist to determine what deficits are contributing to the back pain is the first step in aiding your recovery. We are skilled in looking at your pattern of movement, palpating for joint or muscular stiffness and addressing the contributors to your pain.

 Optimal treatment

The most optimal treatment for chronic low back pain is a combination of manual therapy and exercise therapy. We aim to not only relieve the symptoms but address the muscular strength and joint imbalances for long term benefits. Simply relying on hands on treatment will improve symptoms for a short time. However, just like massage, your muscles tighten back up because you have not changed anything you’ve been doing in your daily life. Your muscles are not stronger, the way you move is the same, so the original symptoms will gradually return.

Footwear and chronic lower back pain

Another factor that is often missed when looking for contributing factors of low back pain is footwear. We are on our feet feet during the day, and the shock that is not absorbed through our foot and footwear transmits up into the spine. Having a stable basis of support is crucial in balancing out and limiting the forces travelling up to our spine. Think of the time you spend on your feet, while exercising, shopping, walking along the beach. Each step counts. Therefore, getting a professional opinion from a podiatrist is vital in protecting your spine from unnecessary strain and stress.


Book today to find out that you don’t have to be in pain.

Heel Pain. Heel Spurs. Ace Health Centre. Ace Podiatry. Best podiatrist Gold Coast. Bulk Billing Podiatry. Medicare Podiatry. Best Health Clinic Gold Coast.

The Many Reasons For Heel Pain

The Many Reasons For Heel Pain 1000 667 Ace Health Centre

Reason For Heel Pain

There are  Many Reasons For Heel Pain. Most of the time people think its from a heel spur. most note worthy doctors are giving people the diagnosis of heel spurs for all types of heel and arch pain. Here we will name a few different reasons, and help you know the symptoms to look out for.

Plantar fasciitis / Heel spurs

The important part to know about this is that heel spurs are not a Reason For Heel Pain. Doctors and people alike are quite happy to send patients off for x-rays, only to see a spur. Its important to remember a huge number of the population have heel spurs, but most of them do not have pain.

This is because its an injury to the tissue (fascia) that causes the pain. Pain will most like be in the morning and again towards the end of the day. It will come from a change in lifestyle. Whether this be a change in footwear, increase in weight, standing for longer than usual, starting a new exercise programme.

This is usually treated via exercise, orthotics, shoes, and shockwave.


Nerve entrapment (baxters nerve)

Nerve entrapment through the inside of the heel is a big Reason For Heel Pain. This can occur to anybody. It can be a sharp and also aching pain. This is common mis-diagnoses as plantar fasciitis (heel spurs). With similar symptoms to heel spurs, the main difference is when the pain occurs. It generally can be at any time rather that specifically after rest.

First of all this is usually treated via orthotics, mobilisations and heat. Finally injections can be considerd


Heel bruising / stress fracture

Heel bruising is a Reason For Heel Pain. It will tend to be painful with pressure. It can be worse the longer you stand on it, but also can hurt all day. This can be diagnosed by squeezing the heel. However, If this increases the pain usually a scan is needed to rule out a stress fracture.

It will happen from a hard landing on the heel, or walking around on very hard floors. People with high arches are more likely to get this injury.

In addition can be treated with moon boots, orthotics, good shoes, massage, heat and more.


Severs Disease

This is not technically a disease although it is called one. Severs is growing pains and can be very common in children aged 7-12. The is diagnosed the same as heel bruising. Via a squeeze. Severs can be very painful and will need treating the major of the time to keep them on their feet.

Finally This is usably treated via heat, orthotics, massage and hip strength. It will eventually go by itself but needs managing the rest of the Time


This concludes our Reasons For Heel Pain blog. Therfore If you think you have heel pain book in now with our podiatrist, and get a proper diagnosis.

Heel Pain. Heel Spurs. Ace Health Centre. Ace Podiatry. Best podiatrist Gold Coast. Bulk Billing Podiatry. Medicare Podiatry. Best Health Clinic Gold Coast.


PLANTAR FASCIITIS – HEEL PAIN / SPUR 1000 667 Ace Health Centre


Do you have heel pain? Is your pain worse in the mornings or after periods of rest? Does the pain stopping you from doing the activities you love and from enjoying your life? If so you may have PLANTAR FASCIITIS – HEEL PAIN / SPUR

With people spending time on their feet, the area never gets time to heal. Heel pain is extremely common. There is good news, the condition is easily treated via footwear, stretches and exercises, and custom orthotics.

What is it?

It is a painful condition affecting the heel of the foot (plantar fascia).
It is caused by continual, repetitive stress which leads to trauma of Fascia. The plantar fascia is a long band of tissue on the bottom of the foot. It extends from the heel to the bases of the toes.

Repetitive injury results in degeneration, inflammation, and the formation of a heel spur. Therefore It is important to treat this condition in the early stages as late stages can lead to permanent damage.

A lot of people think that its the Heel Spurs that cause pain. Doctors send patients off for an x-ray to diagnose the spur as the cause of pain. This is in-fact is not true. A huge percentage of people walking around have heel spurs and manage to live pain-free.


  • Flat feet or high arched feet
  • Jobs which involve long-standing or walking
  • A sudden change of lifestyle or exercise involving increases in standing or walking
  • Tight calf muscles or fascia
  • Excessive weight gain
  • Inappropriate footwear eg. Thongs
  • Hard surfaces/bare feet walking

Signs and symptoms:

• Heel or arch pain
• Pain worse in the mornings/after rest, at the start of exercise and after activity



Orthotics – why has the podiatrist recommended them?

Orthotics – why has the podiatrist recommended them?

Orthotics – why has the podiatrist recommended them? 600 600 Ace Health Centre

Orthotics. – why has the podiatrist recommended them?

Orthotics have many uses. Depending on the patients medical history, drugs, muscoskeletal pathology, footwear, skin type will make up the decision of if orthotics are needed and the prescription of the orthotics. There are many differences between over the counter and custom. The main thing is that you get what you pay for in terms of fit, durability, comfort and service. Most of the over the counter insoles will be too soft to provide support and so defeat the point of having an orthotics.

An orthotics is only as good as you shoe you place it into and so its important the shoes is stable and firm. Placing it into a soft unstable shoe will not provide enough stability for the orthotics to have a outcome in. We use motionX to manufacture ours. 

An orthotic though should never be thought of as a final cure. It should be looked as as part of a multi-disciplinary treatment.

Here is a list of reasons why a patient might need orthotics and why a podiatrist has prescribed them.


Pressure redistribution

This is one of the main reasons a podiatrist will prescribed an orthotic. For pathologies such as diabetics, neuropathy, poor circulation, cancer, chronic pain issues and rheumatoid arthritis. Taking pressure under the arch and redistributing it to other places will help to increase circulation to areas that were under high pressure. This reduces pain, reduces risk of ulceration, reduced the formation of hard skin and callous / corns. A callous and corn can be as dangerous in a diabetic person as a melanoma! Supporting the arch take more pressure off the ball of

the foot during gait that metatarsal domes.


Create stability

In people with neuropathy, elderly patients with falls risks, people with chronic ankle sprains increasing the point of contact increases neural feedback to the brain. This can help improve balance and reduce risk of falls and injury. One of the last areas in the foot to lose sensation is the arch. Therefore, having contact with the arch is important in people with these issues.


Sports and msk injuries

Chronic sports injuries often need help healing. When you injure your arm or a finger you can put it in a cast of sling. With the foot this is very different as a person needs their feet every day to walk and stand. This weightbearing means that areas never get chance to rest and heal. Orthotics can move areas of load, change mechanics and therefore allow areas to heal up faster.


Reduce injuries

Just like going to the dentist a podiatrist looks for pathological movements, weaknesses and structures that can cause injuries. If these are seen then orthotics may be prescribed to help prevent future complications. Just like people clean their teeth and use braces for prevention. Appropriate footwear and orthotics can play just as important part.


Realign structures

Everybody thinks that this is what orthotics are for, and yes they are correct in ‘some’ cases. Though that is dependent of the patient’s needs. Whether they need a devise that is palliative or aiming to change structural alignment. One that change aleignment are good for a few issuers such as knee arthritis, tibialis posterior dysfunction, excessive supination, hip bursitis, and a big leg length difference. To be able to have a orthotic that will realign a structure will depend on the patients mobility with their lower limb as you cannot change a ridged structure.

To get your orthotics Book Here

Runners wearing different types of running shoes

6 Important Points To Consider When Buying Running Shoes

6 Important Points To Consider When Buying Running Shoes 1000 743 Ace Health Centre

There are a few things we encourage you to think about before you buy a new pair of running shoes.  A few simple checks, a tweak here and there and an expert’s eye, examining your feet, can work wonders and ensures you will buy the best fit for your feet.

There are a lot of brands and even more styles for you to choose out there.

Running Shoes are basically all made for the same purpose but target slightly different issues or support various areas of your foot, which can make the whole process a little bit confusing.


The more you land on your rear foot, the more cushioning, support and heel pitch you need.

But you are not alone! This guide is here to help you find exactly what you are looking for and narrow down the endless supply of choices to not only enhance your performance but also to keep you injury free.

This next section covers nearly everything you need to know to get the right shoes for your feet. Use this guide and a recommendation from your Podiatrist, and you will never find yourself standing confused in front of a wall full of running shoes ever again.

1. Get a running shoe according to your foot type

  • Supination

If you have a supination foot type, then a natural shoe will be the right fit for your feet. Your new pair of running shoes should have a slightly wider last to create stability and to prevent the shoe from giving way on the lateral border when put into action. If this sounds like your type of feet, then look out for a shoe with adequate cushioning to prevent ankle sprains and other nagging ankle injuries. Without favouring any particular brand, our podiatrists as well as our patients have been quite happy with the Brooks Dyad runners and would recommend them to anyone with this particular foot type.

  • Neutral

Consider yourself lucky if you have a neutral foot type because you are an easy one to please! Nothing too fancy. Maybe just something with a little bit more flexibility through the midfoot and some added cushioning. Over the years, we have recommended a range of runners such as the Asics Nimbus, the Brooks Glycerine, the Mizuno Enigma, the Nike Vomero or the Adidas Supernova Glide to runners with a neutral foot type.

  • Mild Pronation

“Guidance” is the magic word for this foot type. If you are diagnosed with a mild pronation, then we suggest, you hunt for a pair of shoes with a firmer heel counter and less midfoot flexibility. Unlike other foot types cushioning isn’t something you have to worry too much about and we recommend a moderate support, which can be found in the Asics Metarun and Kayano, the Mizuno Inspire or the Saucony Guide for example. Other alternatives for this foot type are the Nike Odyssey and the Brooks Ravena.

  • Moderate Pronation

Support, Support, Support is what you are after! You want a pair of runners with a firmer heel counter, moderate cushioning and a re-enforced midsole for less flexibility. You might find your runners a little stiff to start with but don’t worry; they will wear in and fit perfect with time. Ask your sporting good store for the Asics 3000, Mizuno Paradox, the Brooks Transcendence / Adrenaline or the Saucony Hurricane for optimal fit and maximum comfort.

  • Severe Pronation

Motion control is the key for maximum performance and comfort.

A wide last and less cushioning are what you are after if you have a severe pronation foot type. Also, make sure you purchase a ridged shoe with at least 1cm heel pitch. For best results ask your footwear specialist for the Brooks Beast or the Asics Divide.

2. Ankle motion is an important aspect to consider when buying footwear

Without getting too technical, we have to get technical here. However to keep it simple, let’s just say your ankle motion determines the heel pitch in your shoes. Each shoe is slightly different and can range from 0-12mm with a few exceptions.

We say exceptions because there is a good chance that almost everyone, reading this blog, will fall into one of the four categories below.

  • Stiff ankle

Less than 90 degrees’ dorsiflexion – 10-12mm heel pitch

  • Moderate ankle motion

90 degrees’ dorsiflexion – 6- 10mm heel pitch

  • Good ankle motion

10 degrees dorsiflexion – 4-10mm heel pitch

  • Hypermobile ankle

15 + degrees dorsiflexion – 8-12mm heel pitch

3. Talk about your Injury History with a footwear specialist

If you have a history of injuries such as heel pain, shin splints, calf pain or achilles pain then make sure your shoe has a heel pitch of 10-12 mm. Also, be careful when buying your pair of runners and make sure your shoes don’t bend through the midfoot.

4. What Type Of Running Are You Into?

Competition vs. Training vs. Speed workouts vs. Long Runs. There are so many variables when it comes to running. For example, racing shoes are very different to training shoes and should only be used for the occasional speed work session and race events. These shoes are lighter, flatter and more flexible than the average pair, which increases the risk of injuries considerably. Doing your due diligence and carefully evaluating the purpose for your runners can save you a lot of headaches in the long run. We suggest you take the time and talk to your sports store’s shoe specialist about your training regiments and goals to get the most appropriate footwear that fits your needs.

5. Keep The Terrain of your Usual Routes In Mind

Are you running cross-country or on solid ground? We would like to encourage you to think about your footwear the same way you think about the tires of your car. Off road cars have solid tires with a lot of grip for enhanced traction whereas race tires are slick and thin, designed for speed and performance. Well, your shoes are no different! Off road shoes are a lot firmer than your everyday pair of runners. They are designed for stability and support with features like the extra grip or water-resistance, which in return changes the structure of the upper on your shoes.

6. Your Running Style determines the footwear you need

The more you land on your rear foot, the more cushioning, support and heel pitch you need. Over the years working with professional athletes and everyday runners, we have seen a lot of different foot placements which all have an impact on your feet. Your heel pitch should be between 8-12mm if you come down rear first when running. If you have more of a balanced running style, then we recommend a heel pitch between 6-10mm or 4-8mm if you come down heavy on your forefoot.

You are ready now! Our guide should help you decide on the running shoes you want and what level of support you need. We all been there and know how overwhelming it can be to buy the right pair of runners to not only perform at your best but also to stay injury free.


Competition vs. Training vs. Speed workouts vs. Long Runs. There are so many variables when it comes to running.

Don’t get lost and use our guide to make the selection of your perfect runners a little bit easier and to help your thought process in deciding on the best possible fit for your feet.