Dr. Stefano Sinicropi, M.D.

Our feet aren’t the only part of our body that feels the impact of a run. While the impact may be first noticed on your foot, that’s not the only place stress is channeled, and it’s not uncommon for runners to begin to develop dull or chronic back pain as a result of their running habits. And while being mindful of your distance, pace and frequency of your runs can help protect your back, smart shoe management can also reduce your likelihood of back pain tied to your running routine. Below, we take a closer look at some shoe-based tips for protecting your spine from running injuries.

How Your Shoes Can Protect Your Back During A Run

Being cognizant of your shoe choice isn’t the only thing you should be doing to protect your spine from the impact of regular running, but it can certainly help. Here’s what to keep in mind when it comes to your running shoes as it pertains to spine health.

1. Comfort and Support Over Fashion – You may be eyeing up the latest pair of Asics or a flashy pair of Nikes, but eye appeal isn’t the best way to choose the right running shoe for you. Every foot is different, and it’s important that you take the time to put them into a shoe that is both comfortable and supportive of their unique shape. When the foot can better absorb and offload impact, it can take stress off upline areas like your ankles, knees, hips and spine. Try your running shoes on in person to ensure they are comfortable and supportive instead of picking a pair because you like the color.
2. Don’t Change Too Many Variables At Once – You can overstress your spine and your body when running if you change too many variables at once. Don’t try to do your longest run or your fastest run in a brand new pair of shoes. Modifying too many variables at once can overload your spine or trigger a new injury. Gradually break in new shoes or increase your distance, don’t try to do everything at once.
3. Make Sure Your Grip Is Good – Far too often a back injury that occurred while running is caused by a fall, not the repetitive motion of a run. Make sure that your shoes have ideal grip for the conditions you’ll be running in. If the tread is worn or isn’t great for running in wet or icy conditions, you’re at a heightened risk of a fall during your run. Keep an eye on the bottom side of your shoes to ensure they are up for the task.
4. Don’t Ignore Your Form Because Of Your Shoes – We mentioned finding a comfortable and supportive running shoe above, but don’t assume that a cushioned shoe can eliminate the risk of poor running habits. Studies have found that runners who wore overly cushioned shoes tended to land harder on their feet, which can still send shockwaves of stress up your joints and spine. A protective shoe is great, but you still need to focus on your form so that stress across your body is minimized.
5. Swap Shoes Out As Needed – They may be your favorite pair of running shoes, but like anything in life, all good things must come to an end. Most running shoes tend to begin to break down around the 300-450 mile range, so make sure that the shoes that once supported your feet well are continuing to do so. If the tread is worn, holes are developing or you’re noticing that you’re dealing with more aches than usual after running, it could be a sign that you’ve lost that necessary shoe support, and that can be felt in your spine and across your body.

Shoes are really the only protective piece of equipment you’ll wear during a run, so make sure they are doing their part to protect your spine from excessive stress during your workout. If an injury strikes or back pain is making it hard for you to run regularly, work to overcome these injuries by connecting with a spine specialist in your area. In the greater Twin Cities area, we hope you’ll connect with Dr. Sinicropi and the team at Midwest Spine & Brain Institute today at (651) 430-3800.

Comments are closed.