The Running Shoe List: Fall 2010/Winter 2011

by Dr. Stephanie

Following up on our barefoot running post, The Health Loft's recommended running shoe list for Fall/Winter 2010-2011.  

In order to make sense of this list, you should know what kind of foot pattern you have while running - this can be done by visiting a chiropractor who can assess your walking and running pattern, and recommend a shoe based on your needs.  Depending on your feet and foot mechanics, running orthotics may also be recommended.

Shoes with an * beside them are best for heavy runners.

Shoes coloured in purple highlight the best critically acclaimed shoes in trade mags.

Maximum Neutral Motion Control (Best Long Term Stability)

Adidas Adifusion MC

Asics Gel 1150 and GT 2150

Brooks Beast Men* 

Brooks Ariel Women* 

Brooks Trance 9*
Mizuno Wave Inspire 6

Mizuno Wave Renegade 4

New Balance 850

New Balance 587* 

New Balance 1123* &1012* 

New Balance Ladies 850 

Nike Air Structure Triax 13+ 

Saucony ProGrid Stabil CS* 

Saucony ProGrid Omni 9 

Excellent Neutral Motion Control (Excellent Stability / Most Runners)

Adidas Adistar Salvation 

Adidas Response Control

Asics Gel Evolution 5 

Asics Gel DS Trainer 15

Adidas Supernova Adapt

Asics Gel Foundation 9* 

Asics Gel-Kayano 16

Avia Isis Women

Brooks Adrenaline GTS 10 

Mizuno Wave Nexus 4

Mizuno Wave Nirvan 6 

New Balance 760 

New Balance 993 & 1226* 

Nike Air Zoom Precept 

Reebok Premier Road Plus KFS V1 

Saucony ProGrid Triumph 7 

Saucony ProGrid Hurricane 12 

Moderate Motion Control (Basic Stability / Teens / Lower Cost)

Adidas Response Trail 

Brooks Addiction 9 

Brooks Switch 3 

Brooks Infinity 2
Brooks Ghost 3

Mizuno Alchemy 10

Nike Air Shox FSM 

New Balance 850 

Reebok Premier Phoenix

Saucony ProGrid Guide 3 

High Arched Efficient Runners (For Cushion & Support / < 2% of Runners)

Asics Gel Cumulus 12 

Brooks Dyad 5 

Brooks Glycerin 8 

New Balance 883,1064 

New Balance 759 

Nike Air Pegasus +27

Nike Air Structure Triax 

Nike Air Maxx 180 

Reebok Premier Aero Lite
Saucony ProGrid Echelon

The Health Loft offers complimentary assessments of your foot mechanics, walking and running patterns. If you are interested, please click this link to book in with Dr. Stephanie or Dr. Lara.

Be Healthy.

Dr. Stephanie 

The Barefoot Running Debate

by Dr. Stephanie

Is bare better?

If you read magazines like Runners World, you might be inclined to think so.  Barefoot running, or at least the idea of running with minimal support, has gained bucket-loads of media attention, with claims of better foot stability, and enhanced muscle development, this movement has inspired a die-hard following, and in practice, more and more inquiring patients want to know - which is better to run with - my shoes or just my feet?

Let's discuss.


First, you should know that the barefoot running technique is slightly different than the way we run with shoes.  In barefoot running, you start off by touching the ground with the balls of your feet (called the forefoot), and you work backwards to the heel.   This is very different than the way we run in shoes, where the heel is the first thing to touch the ground, and our forefoot makes contact with the ground at a later point in the running cycle.

Why this is important is it changes which bones, joints, and ligaments that have to deal with the initial impact on the ground, and then later, how these forces move through the foot, and up into the body.

To date, there has only been one paper on barefoot running (Lieberman, D. et al  (2010): Foot strike patterns and collision forces in habitually barefoot versus shod runners.  Nature Vol 463 P 531-536.).   Not exactly an overwhelming abundance of data.   However, in this study they conclude that the initial strike forces the body has to deal with are approximately are up to 7x lower in barefoot runners vs running with shoes.  Sounds impressive, right?

Before you chuck your trainers out the nearest window, the initial forces in running are not the only thing we need to consider.

One important issue that this study was not able to address is how do the forces move from the forefoot, through the rest of the foot, and then up into the body?  Meaning, how does this running pattern effect the rest of bones in our skeleton?

And, this is where barefoot running, in my opinion, falls flat.  There have been, unfortunately, lots of reports on barefoot runners that have a tendency to develop metatarsal stress fractures.  Meaning the metatarsal bones (the long, finger-like bones in your foot)  have to take a ton of impact, and they develop hairlike fractures in them because these bones don't have the bending ability that our heels do when they hit the ground.  The other nasty thing that can happen when you start increasing the forces in the forefoot is a condition called Dorsal Interosseous Compression Syndrome.  Which, if you are an avid runner, is the equivalent of Kryptonite, and will continually reappear when using the forefoot running pattern. 

I think the reason why the Barefoot running movement has gained so much popularity is because people may associate this kind of running with being more 'natural', and therefore 'normal' for the body. And hey, I am a doctor who's bread and butter is about healing naturally, so no need to sing the praises of natural vs. artificial intervention to me!

However, I do take issue with some of the parameters and claims that the barefoot-philes seems to have.

In particular, there is really no evidence that running barefoot is better than running in shoes - it is just a different way of running.  Claims of "increased stability" and "enhanced muscular development in the foot" are marginal at best, and there is simply not enough data (one study) to support the idea that it is better than running with shoes.

Now, having said that, I do have some very dedicated runners in my practice who have adopted this running style, and swear by it.  Which, if it works for you, then keep at it!

My rule is simple: if you are running in shoes without injury, keep running in shoes.  If, no matter what shoes or orthotics you try, you are chronically injured, then you might want to try barefoot running.  Although there is no guarantee that it may work for you, *and* you will need to be trained to start landing on your forefoot - please don't go out tomorrow and run a 10K with nothing more than these:

Like anything, and especially with running, you need to gradually get used to the different forces your body is now being subject to, and there is a learning curve associated with it.  Be nice to your feet!! They are literally the foundation of your body.   If they go, everything else falls out of place, too.

Be Healthy.

Dr Stephanie

Read more about Dr. Stephanie here.

Acupuncture Tackles Period Cramps!

by Dr. Lara Lever

Here’s a little announcement for all the women out there who suffer from period cramps.  Enjoy this article, get the facts, and know your treatment options.  There’s hope. :)

It’s important for women to understand why their bodies react the way they do, and it’s helpful to know some safe and effective strategies available to ease the stress. 

So let’s first discuss some of the basics:  The medical term for the rather unfortunate symptom we call ‘period cramps’ is actually called Dysmenorrhoea.  


If you think it’s common, then you’re right because approximately 40% of all menstruating woman get painful cramps.  But, just because cramps are common, there’s no reason to simply accept them as part of life or just “learn to live with them”. On the contrary, think of dysmenorrhoea as your body’s way of signaling to you that something is wrong.  One of the ways the body communicates with us is through pain.  


Pain is a signal that shouldn’t be ignored because there’s almost always something out of balance.

The most common symptom with dysmenorrhoea is a monthly recurring lower abdominal pain occurring just before or during menstruation.  But that’s not as bad as it gets – some women also experience symptoms of nausea, vomiting, indigestion, headaches, mood changes, dizziness or backache.   Take a moment to think about the last time you had any of these symptoms and see if you can relate the timing of the symptoms to your cycle – there will likely be a connection. 

           

Now more importantly, how do we cure ourselves or at least manage this dysmenorrhoea more comfortably?

Well some of the most common relief methods that women use are medications. Over-the-counter pain meds or even birth control bills are used to diminish symptoms.  But, it’s important to be aware of more natural remedies that are effective, and yet lacking in potential side effects proper to many medications.  Among the most effective is Acupuncture!

If you’ve never had acupuncture treatment before then quite simply – you’re missing out.  Acupuncture is an ancient remedy that is both safe and effective. It’s also helpful in treating many other symptoms that accompany dysmenorrhoea.

Acupuncture is essentially the insertion of fine needles into significant locations on the body to communicate with the nervous system in order to restore balance, improve function, and stimulate the body’s natural healing mechanisms.  Think of it as a little kick-start for your engine.  Your body loves to heal and regenerate itself but sometimes due to daily physical and emotional stress, the body gets a little worn down and needs a little help.  Acupuncture is that little boost that gets your body back into gear.  To read more about acupuncture please visit our information page on Acupuncture treatment.

If you do choose to forgo the medications and want to give acupuncture a try, here’s a little of what is in store for your treatment.  First, your health care provider is going to do a little investigative work to figure out what the cause of the imbalance is in your body so that they can target the treatment specifically for you.  Now there are many different things that can cause dysmenorrhoea including simple things like imbalances in your diet to more serious things like cysts or structural dysfunction in your pelvic organs.  It is important for your health practitioner to rule out any pathology and also addresses other lifestyle and dietary concerns so that you can get the most out of your acupuncture treatments. 

There are also some other variables that can effect your symptoms like your IUD or other contraceptive methods.  And, did you know that all body piercing should also be removed?   Many people get body piercings in neurologically significant areas, therefore the jewelry stimulates the nerves in these areas constantly so you get over-activation of certain body systems. 

Another thing to remember is that you may not notice the effects of acupuncture until you have had a few treatments. Acupuncture is a long-term solution to dysmenorrhoea and is really making significant changes in the body, not just masking the symptoms, like some pain medicine will do. Thus, the relief can be noticed gradually, but is ultimately long-lasting.

Your health practitioner will usually recommend treatment with acupuncture for 3-6 menstrual cycles [2-4 treatments per cycle, usually 1-2 treatment per week].  And also anticipate a full body, integrative approach. A well-trained acupuncturist will use points on the body’s core, the arms, legs, head and even the ear to access the areas of concern.  As an added bonus, acupuncture can also have a calming effect and help reduce stress and anxiety.  So while you’re being treated for dysmenorrhoea, enjoy the added benefits of improved sleep quality, mental focus, and energy levels. 

Don’t hesitate to inquire about adding acupuncture into your healthy lifestyle. 

I hope you’ve found this helpful,

Dr. Lara

Read more about Dr. Lara here

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