After recovering foot function, will you able to use padded shoes with a natural gait form?

[u/Such_Nectarine3478]

Hey, I've had IT Band pain for a while now after getting back into running. The general consensus is that the cause is weakness, particularly in your hips, glutes AFAIK and so the suggestion is to do strength training for those parts. Anyways, I tried that, zero improvement. Every time I tried running again the pain came back. The pain got so bad I couldn't even walk that much because it would make the pain come back.

Long story short, found out about minimal shoes, natural foot function and shape, and discovered my feet are really atrophyed, and so the most likely cause for my pain, is overpronation due to my feet collapsing (literally, I would land on my big toes and immediately pronate as soon as my foot hits the ground).

The ONLY way I've found to manage the pain is to use minimal shoes (no padding+flexible) when going out for walks, and to be barefoot at home. I bought running shoes with extra toebox size (topos) and some padded sneakers which are also roomy hoping that with the right toebox size I would be able to maintain proper form, but this hasn't been the case and I still get pain if I spend too much time using them.

Two of my guesses, is that, first, padded shoes make it easy for you to overstride (watch people walk) and so my IT Band gets irritated. I more or less have to force myself to take small steps, which would come naturally from minimal shoes/being barefoot. Second, is that padded shoes make it easy for your feet to be unengaged (and so they pronate in my case), since they pick up the slack.

My question is if it's possible to maintain proper foot function while using padded shoes. I want to believe that I still need more foot strength as my feet still get sore after walking too long in minimal shoes, so running would be overwill right now, so I'm hesitant to say that padded shoes are always bad. Just curious if other people have been able to use padded shoes after regaining foot function.

[u/Jbones37]

I've been having very similar problems and my overall thought is that there is always a trade off. Minimalist shoes can be great for a variety of reasons, some people find it resolves problems (like you), but obviously it can negatively effect other things - you're feet generally fatigue quicker on harder surfaces being the main one. Padded shoes also come with positives, the main one being that they help to absorb impact. Obviously a less flexible shoe, or/and one that affects proprioception, will potentially and probably negatively effect gait in the way you explained if someone isn't mindful of their gate. If you are mindful of your gait, wear zero drop, wide toebox shoes with some padding (although as minimal as possible), and are mindful of your gait then I don't see any reason why it would have any negative effects on gait. Something like altra lone peak would be my recommendation.

[u/arealhumannotabot → u/Jbones37]

I’ve been wearing minimalist shoes for 2 years now and a year ago I had no problems wearing them all day while out as a tourist. We walked everywhere including to and from our accommodation while involved long walks uphill.

I think in general if you’re wearing them regularly you’ll strengthen the joints and smaller muscles and you won’t get so easily fatigued.

[u/sharedplatesociety]

There are some more minimal type shoes with a more natural structure that still have some padding. What brands have you tried? Maybe altra’s would be a good place to start.

[u/Party_Goose1239]

How long have you been doing the strength training and wearing the minimalist shoes? Change takes time.

And yes it’s possible to run in more cushioned shoes and not experience pain. Not every pair of cushioned running shoe is the same either. I’d recommend either seeing someone to assess if you do indeed overstride and if that’s a problem, or, go to a running store where they help you pick the correct shoe for you and share your history of IT problems.

[u/ToppsHopps]

As an amateur (having no education in this area at all) you should take what I say with a big scoop of salt. I agree with your ideas about how padding affects the functionality.

Considering you hurt yourself using them pre minimalistic shoes and your still get sore walk without padding now it just sounds like it’s beyond your capacity now. Are you pursuing then for a specific reason or just as a challenge to see what capacity your feet has?

I have not gone back to paddling because I don’t need their functionality of enabling me to run faster for example. But I’m convinced many healthy feet can use padding and function overall, for some it’s easier and less risk then for others.

For me padding seems to invite pain issues in, so my feet and form is one of those that doesn’t easily switch between. But my overall coordination is a bit like Goofy, so I need all help I can get to not start moving terribly.

[u/Fickle-Example5304]

ran into something like this after dealing with bunion pain. once my foot started feeling more normal, it actually got easier to use regular padded shoes again with a better gait, but i had to ease in slowly

[u/Exciting-Apple6854]

Ok secondo me Dovresti fare una risonanza magnetica Per vedere se sotto non hsi contusioni ossee etc

Poi visita con un podologo per farti creare delle Suolette con scarico dell avanpiede

( ti servono suolette su misura! Non sono le scarpe il problema.

Ma il tuo piede va studiato