Insoles for athletes

Below we explain how using sports insoles can help you, what features they should have and how to choose the most suitable insoles for you.

Why athletes need compression clothing

'You've probably noticed that most fitness enthusiasts wear special clothing. Sometimes it's simple synthetic clothing that wicks away moisture and dries quickly, other times it's 10 different sports shoes for different exercises that hardly differ visually. Professionals and advanced amateurs prefer 'compression'. – special clothing items that have additional functions. We will tell you what functions these are in this article.

Like other garments, accessories and specialized footwear, compression clothing has three important tasks: to improve performance, provide additional comfort and protect the athlete's body from overload.

If you do fitness or sports at a high level, i.e. putting really hard strain on your body, the sport becomes more prone to injury. The risks that arise in this case have nothing to do with falls or other injuries, but with the blood vessels.

They need the extra support that regular clothing, proper diet and medication cannot provide. If the circulatory system is put under strain, there is a risk of occupational sports illnesses; Compression sports clothing protects against this.

Compression clothing includes special underwear: socks, gaiters, but also shirts, shorts and various other items. The principle of these garments is to act on the body and limbs to compress the veins and constrict the vessels. This accelerates blood circulation, puts less strain on the entire circulatory system and supplies the muscles with more oxygen and nutrients.

Compression clothing helps the blood vessels function as if they were not there during high exertion. This means you can do more, lift more weight and cover more distance during training without damaging your blood vessels. In other cases, compression clothing is a therapeutic measure, e.g. B. against varicose veins.

What does compression clothing do for fitness?

• It protects your blood vessels from changes in shape, stretching and clots.
• It not only supports your blood vessels but also your muscles, resulting in a lower chance of injuries and sprains.
• Avoid unnecessary vibration of ligaments and muscles
• Better control - limbs can be better controlled when wearing tight clothing
• Better thermoregulation and perspiration – Compression clothing is usually made of high-tech fabric
• Improving blood circulation, muscle nutrition and regeneration
• Increasing endurance, preventing swelling and eliminating waste from the muscles

By the way, wearing compression clothing has another important function: it reduces the post-workout effect, that is, your muscles will be less sore the next day because they simply were not stressed during training or competition.

For an active lifestyle

Sports shoes for an active lifestyle are suitable for both men and women. They are practical, comfortable and durable. When choosing, pay attention not only to the size, but also to the type of material of the upper, sole and insole. The sole is often low and durable, with anti-slip properties. The best shoes are sneakers with outsoles, which are very comfortable on any occasion. Shoes with stabilizers are recommended for hiking. Such sneakers reduce foot fatigue by properly distributing the load during long hikes. Even for hikes, it is best to choose models with a hinge on the back, this ensures comfort off-road and while hiking.

Different types of shoes can be chosen for walking in the city. The most important thing is that they are comfortable, light and durable. Various materials are used for processing; natural leather or specially treated, waterproof fabrics are ideal.

For sports

Whether for training, fitness or jogging, training shoes are unlike anything else. They are the most comfortable, light and durable shoes on the market and have the right features for their purpose. Soccer shoes, for example, have a special sole that increases grip on the field. They feature a lug sole with a cushioning system and a wide toe box. For artificial grass, it is advisable to choose a sneaker with a special sole that reduces slipping and provides maximum comfort to the wearer.

Basketball shoes are sturdy sneakers with thick soles and high uppers. The shoes have excellent cushioning, high abrasion resistance and good ankle support.

The skater shoes are wear-resistant, durable and as comfortable as possible. The sole has a textured surface and is made from different materials. The insole is soft and generous and the toe provides additional protection against impacts and injuries.

The running shoes are used by professional and amateur athletes. They have a flexible sole, cushioning and a stabilizer that keeps the foot in the correct position. Additionally, the material of the upper should be light and durable.

How to choose the best outsole

• Support: How your feet interact with the ground affects your entire body. Therefore, it is very important to purchase insoles that provide high impact support for added comfort and convenience.
• Purpose: It is very important to determine the purpose of your purchase. People with plantar fasciitis or flat feet should use firm arch support. Athletes who have to walk a lot should use more padded insoles.
• Damping: Well-cushioned insoles help absorb shock and reduce impact while running. A padded support also provides strength and increases comfort.
• Stability: Proper form is very important to keep your feet in place. Look for ergonomically designed insoles and suitable heel caps to prevent injuries.
• Material: Runners need support and cushioning in their heels to avoid injury or pain. Foam inserts cushion the heels while gel inserts reduce impact and stress.

Running is good for your health, but running in hard-soled shoes can increase the risk of heel and ankle injuries and pain. Therefore, it is advisable to use the best running shoe insoles to avoid heel pain. With high-quality, cushioned insoles, you can climb and walk on uneven surfaces with ease. They also support the arch of the foot and improve posture. These insoles are also odorless, non-slip and have a cushioning effect. However, some products are not suitable for all foot types. So measure your foot size to avoid adjustment problems. Then consult the buying guide to choose the insole that best suits your feet and shoes.

Why trust StyleCraze?

Author Aditi Naskar has a degree in health and wellness and is a fitness enthusiast. She has done extensive research and read many online reviews to put together the best running insoles to make your choice easier. The listed insoles can effectively reduce excessive friction with the ground and provide excellent cushioning for your feet. They are a must if you run regularly.

Yes, gel insoles reduce pressure on your feet and increase elasticity. This will increase your speed.

How often should I replace my running shoe insoles?

Insoles usually last six months, after which they should be replaced.

Insoles help you cope with foot pain or strain, improve foot function and increase speed.

You need insoles if you experience pain and swelling in your feet after walking or standing for long periods of time.

Do insoles affect running?

Yes. Insoles provide adequate cushioning for the heels and reduce foot fatigue. In addition, they reduce the strain on your feet and increase your running efficiency.

Yes. Many professional runners use insoles to improve their posture and balance while running. Insoles also prevent stress fractures and are therefore very important for runners.

Yes. Custom orthotics are beneficial, especially for people who have had knee, lumbar, or hip surgery. They adapt perfectly to the foot and offer a high level of comfort. They also typically last two to three years, some even up to five years.

Insoles support the arch of the foot, increase heel cushioning, improve posture and prevent fatigue and muscle tension. Insoles also prevent blisters and foot irritation.

What is the difference between insoles and orthotics?

Insoles provide adequate cushioning to the feet and counteract excessive stress and impact, while orthotics relieve foot pain and evenly distribute pressure on the feet.

Insoles for sports shoes

During any sporting activity, the feet, especially the toes, are particularly stressed because the entire body weight rests on them.

• They distribute the cushioning load when running and walking and protect the foot from shocks and injuries thanks to a special anti-shock system;
• They stabilize the ankle and foot and thus prevent the risk of sprains, strains and falls;
• They protect the spine, hip joint and kneecap thanks to the cushioning when walking;
• They have a warming and massaging effect that improves blood and lymphatic circulation in the foot, thus preventing cramps in the ankle area and the development of varicose veins;
• They absorb excess moisture, ensure an optimal microclimate in the shoes and prevent the growth of fungi;
• have an antibacterial effect;
• Prevent corns, calluses, abrasions and heel spurs.

In addition to their design features, sports insoles also differ in the special materials from which they are made:

– High-tech foam consisting of a multitude of tiny air bubbles that form during the production process. This material retains heat well and protects the foot from shock loads;

– The surface of the insole is made of a fabric, usually microfiber, which absorbs moisture well so that the shoe maintains optimal humidity;

– A special antibacterial impregnation prevents the growth of bacteria and thus ensures a healthy foot;

– Special impregnations such as aloe vera ensure an additional hygienic effect. This impregnation promotes the healing of micro-cracks and scratches.

Selection of insoles

Buy sports insoles that Kiev offers on the med-magazin website, which presents products from the world's best manufacturers. Orthopedic sports insoles have all the characteristics of traditional orthopedic insoles and can be used in simple shoes to prevent transverse and longitudinal flat feet, valgus deformities and other disorders. These insoles allow the wearer to stay on their feet for long periods of time without feeling tired. Some experts recommend that when choosing insoles, pay attention not only to the condition of the foot, but also to the type of sport the user practices. For runners, for example, silicone insoles are a good choice because they adapt to the shape of the foot and ensure good pressure distribution. Insoles for high jumpers should be stiffer and have better cushioning properties. For cycling, an insole with maximum contact between the foot and the insole surface is best suited. All these and other properties of insoles for specific sports can only be assessed by an orthopedist. For more serious problems, it is better to contact an orthopedist and have custom-made insoles made, which are then adjusted during the correction process.

Sports orthoses: what are they used for?

As already mentioned, the lower limbs are subjected to greater stress during almost any physical activity. If you then consider that no one has a perfect stepping/running technique and that most people today train and play sports on hard surfaces (usually asphalt), it is obvious that in this case we need some kind of external support 'need to protect the body from additional external forces. The main problem is that with prolonged running there is not only the risk of an initial injury, but also the risk of re-injury. In such cases, a well-fitted insole can help improve performance and prevent re-injury.

Insoles can provide balance and stability and reduce and distribute stress on the foot. This is especially important for exercises that involve impact. This also includes movements in which the leg is lifted, e.g. B. when running or in sports such as tennis, football, basketball, rugby, etc. This type of movement creates a shock load that passes through the entire body with each step. This stress has a detrimental effect on the joints and ligaments of the ankle, knee, hip, etc. And of course it also affects other soft tissues, muscles, fascia and tendons.

To better understand this topic, you should know that the most common sports injuries in runners are patellar tendonitis (caused by overuse of the tendon due to repetitive movements), stress injuries to the metatarsals, and plantar fasciitis.

It's also important to realize that you don't have to be an elite athlete to benefit from sports orthotics. The use of insoles can be useful not only during sports, but also at work and in free time (walks in the park, hiking, dancing, etc.).

How to choose insoles for shoes.

To choose the right insoles, you should ask yourself a few questions:

What are your weaknesses?

First of all, analyze your running technique and listen to your body. You have to know your body and recognize your weaknesses. Ask yourself some questions to understand your weaknesses:

• What is the width and frequency of your stride?
• What is your level of pronation? Neutral, hyperpronation, supination.
• Does the sole of your shoe wear unevenly?
• Have you ever had any injuries?
• Are you having trouble recovering from training?

Insoles can help smooth out the unevenness of your foot, and the special materials they're made from can reduce the cushioning stress your body experiences with every step you take while running. This helps reduce the risk of subsequent injuries.

What is your training behavior like?

• How often do you run?
• Do you have days off?
• Are you increasing the intensity of your workouts?
• Did you know that injuries are often the result of a sudden increase in stress?
• Do you supplement your running training with other sports and exercises?
• What surface do you train on (asphalt, ground, treadmill, uphill running, trail running)?

When running on different surfaces (forest, mountains, desert), your foot encounters uneven or unfriendly ground and steep slopes. This requires more work to strengthen the muscles and ligaments (whether in the gym or with functional weight training). Asphalt is, among other things, the hardest surface and has the lowest damping capacity, which increases the strain on the entire musculoskeletal system.

How does compression clothing work?

The word 'compression' means compression, pressure. The principle of these garments is to compress the limbs to varying degrees while putting strain on the blood vessels. This improves the functioning of the circulatory system and makes it possible to cope with greater stress without negative health consequences.

Running a marathon in compression socks is much easier and more comfortable for many people.

With high-quality compression clothing, the load is distributed as follows: The compression increases towards the lower leg and decreases towards the knee so that the blood can flow upwards.

Compression clothing must comply with a standard, which is necessarily indicated on the packaging and sewn on the label. The European standard is given as RAL-GZ 387. One should be careful when choosing such items of clothing. It should be a tight-fitting garment. It's best to try them on before going out. The choice of brand is a matter of taste or experience.

Knitted synthetic fabrics are used as the material for compression underwear. One of them is polyester, which is sweat-permeable, durable and abrasion-resistant. The compressing and stretching effect is ensured by Lycra.

Every sport requires certain parts of the body. For runners, these are the knees and feet. This is taken into account by the manufacturers. Underwear should be selected for the areas that are most stressed.

You can use individual pieces for a specific body part or an entire compression suit.

Frequency of use and contraindications

Every piece of clothing must be used for a specific purpose.

Constantly wearing compression clothing just because it looks attractive and improves the silhouette should not be used.

• Compression stockings are designed for regular, targeted use for six months. Otherwise, the fabric will wear out faster and lose its properties.
• Even the best artificial fabric does not feel better on the skin than natural fabric.

Contraindications to the use of compression clothing

Sports compression underwear is popular not only among athletes but also among professionals. Its benefits have been proven by experts and confirmed by athletes.. It can and should be used, but only for its intended purpose.

• Buy insoles for flat feet.
• insoles for walking.
• Tailor-made insoles for sports shoes.
• Orthopedic sports insoles for running.
• Insoles for knee osteoarthritis.
• Sneakers with hyperpronation.
• Insoles for diabetics.
• Damaged insoles in shoes - what to do?.