1 00:00:10,480 --> 00:00:12,920 Hey everyone, welcome to the Doctors Running Podcast, where 2 00:00:12,920 --> 00:00:15,560 we, a group of doctors, physical therapy, talk about the art and 3 00:00:15,560 --> 00:00:18,120 the science of the things that we're putting on our feet today. 4 00:00:18,120 --> 00:00:21,080 This is me, Matt, going to do a solo episode on something that's 5 00:00:21,080 --> 00:00:23,920 near and dear to me, and we're going to talk about stability. 6 00:00:23,920 --> 00:00:26,880 We're going to talk about what it is, who it's for, and really 7 00:00:26,880 --> 00:00:29,200 the evolution of the term because we've gotten a lot of 8 00:00:29,200 --> 00:00:32,119 questions recently about how much stability do I need, What 9 00:00:32,119 --> 00:00:33,800 is this? So I'd I'd like to bring you 10 00:00:33,800 --> 00:00:37,160 along for the journey that I and the rest of the team at Doctor 11 00:00:37,160 --> 00:00:39,360 Running are going through to understand what this thing is 12 00:00:39,600 --> 00:00:42,800 and who it might work best for and also following up with how 13 00:00:42,800 --> 00:00:47,000 quickly it is changing. So what is stability or as the 14 00:00:47,000 --> 00:00:49,600 term is actually starting to evolve guidance, what does that 15 00:00:49,600 --> 00:00:51,960 mean? The current definition really 16 00:00:51,960 --> 00:00:56,280 centers, no pun intended, around how do you keep the foot on the 17 00:00:56,280 --> 00:01:00,280 platform and facilitate motion forward instead of excessively 18 00:01:00,280 --> 00:01:03,400 in the frontal plane. If it's not necessary in the 19 00:01:03,400 --> 00:01:07,320 past, what this really, really meant is it meant stability. 20 00:01:07,320 --> 00:01:10,360 Just referred you how much of A medial post or like how stiff 21 00:01:10,360 --> 00:01:13,240 can you make the inner side? Can you stop, quote, UN quote, 22 00:01:13,240 --> 00:01:16,080 stop the foot from pronating and we'll define these terms just 23 00:01:16,080 --> 00:01:17,280 again. Can you stop the foot from 24 00:01:17,280 --> 00:01:19,120 pronating and keep it in a neutral position? 25 00:01:19,120 --> 00:01:20,920 Meaning can you keep it in the middle? 26 00:01:20,920 --> 00:01:23,640 And often they weren't even talking about doing that in 27 00:01:23,640 --> 00:01:26,880 static or in motion, they were just talking about statically. 28 00:01:26,880 --> 00:01:29,720 How do you keep this foot in this supposedly perfect 29 00:01:29,760 --> 00:01:32,400 position? Now let's evolve, because 30 00:01:32,600 --> 00:01:35,040 perfect, we've learned, doesn't exist. 31 00:01:35,200 --> 00:01:38,360 People exist in all types of motion, the, the, the, in, in 32 00:01:38,360 --> 00:01:40,040 all types of positions and movements. 33 00:01:40,040 --> 00:01:44,200 And we realized the foot is so much more complicated than we 34 00:01:44,200 --> 00:01:47,400 gave a credit for, mostly because you can't do this 35 00:01:47,400 --> 00:01:48,840 without thinking about the rest of the body. 36 00:01:48,840 --> 00:01:53,040 So the foot operates at the end of a long mechanism called your 37 00:01:53,040 --> 00:01:56,080 lower extremity, which is an extension of your pelvis, your 38 00:01:56,080 --> 00:01:58,880 trunk, all this other stuff. You cannot look at these things 39 00:01:58,880 --> 00:02:01,400 in isolation. That is unfortunately too 40 00:02:01,400 --> 00:02:04,280 simplistic when you're talking about walking, running, you know 41 00:02:04,280 --> 00:02:08,400 anybody that's gone to any kind of health care or medical or PT 42 00:02:08,400 --> 00:02:11,200 or whatever kind of school, if you've analyzed GATE, got a look 43 00:02:11,200 --> 00:02:13,480 at the whole thing, you can't just look at one area. 44 00:02:13,720 --> 00:02:16,480 Unfortunately, all the industry was only looking at the foot and 45 00:02:16,480 --> 00:02:21,760 ankle and a lot of health care thought that it all as long as 46 00:02:21,760 --> 00:02:24,160 you correct the foot, all kinds of stuff would get fixed. 47 00:02:24,160 --> 00:02:26,480 And you see this to this day, you see all kinds of 48 00:02:26,480 --> 00:02:29,600 advertisements for orthotics correcting back pain, which is 49 00:02:30,400 --> 00:02:32,360 very much a stretch. And I I'm really going to 50 00:02:32,360 --> 00:02:35,120 encourage you before you go that route to actually get assessed 51 00:02:35,120 --> 00:02:38,080 by a professional, like not just some salesperson selling your 52 00:02:38,080 --> 00:02:40,920 orthotic, but like get assessed by medical pressure and go are 53 00:02:40,920 --> 00:02:42,680 your foot and ankle? Are your foot and ankle and your 54 00:02:42,680 --> 00:02:44,480 spine related? You know, there might be 55 00:02:44,480 --> 00:02:46,040 something there, there might not. 56 00:02:46,400 --> 00:02:50,440 But the whole, the whole chain, right, operates together. 57 00:02:50,600 --> 00:02:53,000 Which is why for those of us that worked in running stores, 58 00:02:53,000 --> 00:02:55,000 we were taught the pronation model. 59 00:02:55,000 --> 00:02:57,360 Meaning if the foot pronates, you correct it. 60 00:02:57,360 --> 00:02:59,840 OK, you're supposed to give somebody a stability shoe and 61 00:02:59,840 --> 00:03:02,480 you're supposed to give somebody just enough, a high enough 62 00:03:02,560 --> 00:03:05,200 amount of stability that it corrects that pronation keeps 63 00:03:05,200 --> 00:03:07,600 their foot straight. And anybody that worked during 64 00:03:07,600 --> 00:03:11,000 that time realized very quickly that when you did that there 65 00:03:11,000 --> 00:03:13,520 were still people who said my ankle still hurts, or actually 66 00:03:13,520 --> 00:03:16,560 my ankle at my knee or my hip now hurts more than I'm in the 67 00:03:16,560 --> 00:03:18,280 stability shoe. And I like that neutral shoe 68 00:03:18,280 --> 00:03:20,000 better. And that didn't mean that 69 00:03:20,000 --> 00:03:22,080 stability didn't work. It just meant that it wasn't 70 00:03:22,080 --> 00:03:23,840 working for that person. OK. 71 00:03:23,840 --> 00:03:27,720 So again, going back to the definition of what stability has 72 00:03:27,720 --> 00:03:30,880 evolved into now is that how do we keep all the different 73 00:03:30,880 --> 00:03:35,840 variations of human movement and help facilitate people's motion 74 00:03:35,840 --> 00:03:37,960 forwards? And that whole idea of 75 00:03:37,960 --> 00:03:41,240 facilitation or guidance really came from some couple authors. 76 00:03:41,240 --> 00:03:43,400 But one of the most significant one's going to be Doctor Ben 77 00:03:43,400 --> 00:03:45,920 O'negg, who's considered kind of one of the godfathers of 78 00:03:45,920 --> 00:03:49,320 footwear research, who his idea was trying to move away from 79 00:03:49,320 --> 00:03:54,240 that pronation paradigm and going toward a preferred 80 00:03:54,240 --> 00:03:56,960 movement pathway. He also came up with this great 81 00:03:56,960 --> 00:03:58,600 thing called the comfortable filter, which suggests that 82 00:03:58,600 --> 00:04:00,440 shoes that are more comfortable typically tend to work better 83 00:04:00,440 --> 00:04:01,640 for people. OK. 84 00:04:01,640 --> 00:04:05,600 So the preferred movement pathway or paradigm was that 85 00:04:05,960 --> 00:04:08,320 your body is going to move in a certain way. 86 00:04:08,600 --> 00:04:11,840 If you try to deviate and pull somebody away from that too far, 87 00:04:12,040 --> 00:04:14,680 they might not like that. OK, They're moving that way for 88 00:04:14,680 --> 00:04:17,680 a reason. For better or for worse footwear 89 00:04:17,680 --> 00:04:20,040 should help facilitate that motion forward. 90 00:04:20,040 --> 00:04:22,800 It shouldn't necessarily try to force you on One Direction. 91 00:04:22,960 --> 00:04:25,800 There are some rare cases where that might be that may be 92 00:04:25,800 --> 00:04:28,400 helpful and extreme examples. But for the most part footwear 93 00:04:28,400 --> 00:04:30,760 should facilitate our unique movement patterns. 94 00:04:30,920 --> 00:04:33,320 OK. Our movement patterns are as 95 00:04:33,320 --> 00:04:36,000 unique as our fingerprints. You know when you you get far 96 00:04:36,000 --> 00:04:39,320 enough into the field as I have in PTI can tell people based on 97 00:04:39,320 --> 00:04:41,160 I can ID people based on their gait. 98 00:04:41,160 --> 00:04:43,800 I'm getting this point with my first year students in PT school 99 00:04:44,040 --> 00:04:46,560 at West Coast, where I can, I know who they are based on how 100 00:04:46,560 --> 00:04:49,600 they're and moving, and we just have very unique movement 101 00:04:49,600 --> 00:04:51,280 patterns. But to assume that everybody 102 00:04:51,280 --> 00:04:56,200 needs to move the same way is very like minimalistic. 103 00:04:56,200 --> 00:04:59,560 And like it doesn't give credit to how unique our bodies are. 104 00:04:59,560 --> 00:05:02,680 Our joints, our bone sizes, all this stuff, our muscle sizes are 105 00:05:02,680 --> 00:05:05,040 so different, which means we're all going to move in slightly 106 00:05:05,040 --> 00:05:06,600 different ways. Now. 107 00:05:06,600 --> 00:05:08,680 Creating footwear that facilitates that rather than 108 00:05:08,680 --> 00:05:11,960 forces that in one way is is really hard and that's why the 109 00:05:11,960 --> 00:05:15,560 older model wasn't really working as the as he wanted it. 110 00:05:15,560 --> 00:05:19,400 And the reason it doesn't work super well for everyone is that 111 00:05:19,400 --> 00:05:21,280 pronation. And you've heard me talk about 112 00:05:21,280 --> 00:05:24,040 this before, if you if you've read any of our stuff. 113 00:05:24,040 --> 00:05:27,040 But if you haven't, pronation is not a pathology. 114 00:05:27,360 --> 00:05:30,520 It describes a type of movement. It's actually a triplanar 115 00:05:30,520 --> 00:05:32,240 movement. It's a combination of three 116 00:05:32,240 --> 00:05:34,960 different motions, meaning at least in the foot and ankle, 117 00:05:34,960 --> 00:05:36,560 there's also pronation, supination in the upper 118 00:05:36,560 --> 00:05:37,960 extremity. We're talking about foot and 119 00:05:37,960 --> 00:05:40,680 ankle. So when you say pronation, 120 00:05:40,760 --> 00:05:45,400 you're referring to ankle aversion, dorsiflex foot, ankle 121 00:05:45,400 --> 00:05:49,160 and foot aversion, dorsiflexion and abduction. 122 00:05:49,160 --> 00:05:52,640 This is a combination of those 3 motions they used to say, oh 123 00:05:52,640 --> 00:05:55,400 this primarily happens at the sub tailor joint, which the sub 124 00:05:55,400 --> 00:05:57,520 tailor joint mostly has E version. 125 00:05:57,720 --> 00:06:00,480 The rest of the foot can and will facilitate the rest of 126 00:06:00,480 --> 00:06:04,320 those motions. OK this is how you shock absorb 127 00:06:04,440 --> 00:06:07,840 when you land. Most people will pronate or at 128 00:06:07,840 --> 00:06:10,040 least they should. This is how you shock absorb. 129 00:06:10,040 --> 00:06:12,280 You have several muscles that help control this motion. 130 00:06:12,480 --> 00:06:14,600 One of the big one is the post, one of the big ones is the 131 00:06:14,600 --> 00:06:17,640 posterior. Tibialis controls this motion to 132 00:06:17,640 --> 00:06:19,440 help you shock absorb as you land. 133 00:06:19,760 --> 00:06:24,120 People that do not pronate have a higher risk for bone stress 134 00:06:24,120 --> 00:06:26,280 injuries like stress fractures and things like that because 135 00:06:26,280 --> 00:06:28,080 they have a harder time shock absorbing. 136 00:06:28,360 --> 00:06:31,600 People that tend to pronate more tend to actually have reduced 137 00:06:31,600 --> 00:06:35,040 risks of those type of injuries. They sometimes happen but they 138 00:06:35,040 --> 00:06:37,680 have more issues with things like soft tissue injuries, 139 00:06:37,680 --> 00:06:39,320 plantar fasciitis, things like that. 140 00:06:39,520 --> 00:06:41,600 Although actually recent evidence said people with higher 141 00:06:41,600 --> 00:06:44,320 arch stiff arches actually have greater risk of of plantar 142 00:06:44,320 --> 00:06:48,400 fasciitis, muscular stuff like poster tibialis, tendinopathies, 143 00:06:48,400 --> 00:06:50,160 Achilles tendinopathies, things like that. 144 00:06:50,520 --> 00:06:53,960 Though people with more collapsed arches or flatter feet 145 00:06:53,960 --> 00:06:56,760 tend to have more issues with I shouldn't say flatter feet. 146 00:06:57,080 --> 00:06:59,760 Let me clarify that people that tend to pronate more have that. 147 00:07:00,160 --> 00:07:03,200 And when we say flat feet versus pronated those are two different 148 00:07:03,200 --> 00:07:04,920 things. If somebody truly has a flat 149 00:07:04,920 --> 00:07:08,240 foot, it means that they have a very low arch and they may not 150 00:07:08,240 --> 00:07:11,560 even pronate that much. Somebody that has pronated feet 151 00:07:11,560 --> 00:07:14,480 or feet that collapse means they have somewhat of an arch, but 152 00:07:14,480 --> 00:07:17,320 they just can't hold it up. Or or it moves, OK, that's 153 00:07:17,320 --> 00:07:19,120 pronation. Or pronated feet. 154 00:07:19,240 --> 00:07:21,680 OK, flat feet. Just because you have flat feet 155 00:07:21,680 --> 00:07:24,120 doesn't mean it's bad, it just means you have a lower arch. 156 00:07:24,120 --> 00:07:27,120 It just means your foot isn't the way healthcare system 157 00:07:27,120 --> 00:07:29,200 typically defines it. That's not a bad thing, OK? 158 00:07:29,240 --> 00:07:32,600 That's just your mechanics. High arch feet tend to be 159 00:07:32,600 --> 00:07:34,040 stiffer. They tend to move really well 160 00:07:34,040 --> 00:07:37,680 front to back, lower arch feet, flat feet tend to have a lot 161 00:07:37,680 --> 00:07:40,400 better ground stability and tend to move better going side to 162 00:07:40,400 --> 00:07:42,400 side and cutting and pivoting and things like that. 163 00:07:42,400 --> 00:07:44,800 So it just means you're might be a little bit better at something 164 00:07:44,800 --> 00:07:45,640 else. OK. 165 00:07:46,200 --> 00:07:49,000 So I want to take your fear away going, Oh my gosh, I pronate, 166 00:07:49,000 --> 00:07:51,080 what does that mean? It's normal. 167 00:07:51,240 --> 00:07:54,080 OK, It's normal to pronate. It's like pronation is the exact 168 00:07:54,080 --> 00:07:56,840 same thing as like reaching up overhead, right shoulder flexion 169 00:07:57,080 --> 00:07:59,760 or like shoulder overhead reaching OK. 170 00:08:00,440 --> 00:08:02,760 It's a movement and it's important. 171 00:08:03,320 --> 00:08:06,480 Now you can have too much of it or have poor control over it. 172 00:08:06,480 --> 00:08:10,280 So when you have those two and you have poor control, that's 173 00:08:10,280 --> 00:08:13,120 where you can have issues, OK, because if you land and you 174 00:08:13,120 --> 00:08:16,160 collapse really quick and don't have very good strength, a quick 175 00:08:16,160 --> 00:08:18,960 eccentric motion because the poster tibialis tendon is being 176 00:08:18,960 --> 00:08:21,560 length and other structures are being lengthened. 177 00:08:21,880 --> 00:08:27,480 OK, wall contracting. The quicker you go, the fast 178 00:08:27,480 --> 00:08:29,920 eccentric motion is the most stress you could put through 179 00:08:29,920 --> 00:08:31,560 muscles and tendons of different structures. 180 00:08:31,560 --> 00:08:33,720 OK. So you want to have good control 181 00:08:33,720 --> 00:08:35,600 of these things. If you don't have good control, 182 00:08:35,799 --> 00:08:38,120 that's where you can get a lot of lot more stress. 183 00:08:38,480 --> 00:08:42,240 The goal of stability is net is to help facilitate that motion. 184 00:08:42,240 --> 00:08:45,120 And we actually know this, that often times when you put people 185 00:08:45,120 --> 00:08:48,080 in a stability shoe, it doesn't necessarily change their motion, 186 00:08:48,080 --> 00:08:49,700 right. One of the most, quote, UN 187 00:08:49,700 --> 00:08:51,840 quote, stable shoes on the markets today is the Brooks 188 00:08:51,840 --> 00:08:53,640 Beast and there's plenty of people who you put them in the 189 00:08:53,640 --> 00:08:55,240 shoe and they still pronate in it. 190 00:08:55,880 --> 00:08:58,280 OK. The goal of a stability shoe or 191 00:08:58,280 --> 00:09:01,440 a guidance shoe is to help facilitate that motion, give 192 00:09:01,440 --> 00:09:05,200 them some more control over it, not necessarily change how much, 193 00:09:05,360 --> 00:09:08,800 but change the speed and help them get forwards. 194 00:09:08,800 --> 00:09:11,560 OK, so that's the purpose of a stability shoe. 195 00:09:12,000 --> 00:09:15,760 OK, those people that supinate, same thing applies. 196 00:09:15,760 --> 00:09:19,120 Unfortunately, supination is not as normal, at least when you 197 00:09:19,120 --> 00:09:22,600 land Kay people that also like to think that they supinate just 198 00:09:22,600 --> 00:09:24,480 because there's wear on the outside of their shoe. 199 00:09:24,480 --> 00:09:26,800 That's not the case. People also think they supinate 200 00:09:26,800 --> 00:09:29,120 if they land in what's called an inverted position. 201 00:09:29,120 --> 00:09:32,800 That's not supination. Supination is where you land and 202 00:09:32,800 --> 00:09:35,720 roll out. It is very rare, OK. 203 00:09:35,880 --> 00:09:39,240 It's more common as you toe off. All this stuff we're talking 204 00:09:39,240 --> 00:09:42,280 about is shock absorbent, OK. When you toe off at the other 205 00:09:42,280 --> 00:09:45,680 end of gate, that's more normal for you to have supination 206 00:09:45,680 --> 00:09:46,160 there. OK. 207 00:09:46,160 --> 00:09:49,400 So we're talking about back part of the foot most of it. 208 00:09:49,520 --> 00:09:52,120 We're talking about what happens when you land, that's majority, 209 00:09:52,280 --> 00:09:57,800 majority of where you pronate. OK, so and the goal of stability 210 00:09:57,800 --> 00:10:01,440 and guidance choose now is to facilitate your motion forward 211 00:10:01,440 --> 00:10:06,120 while supporting how you move without trying to pull you too 212 00:10:06,120 --> 00:10:11,120 far away from what your norm is. OK, that's very hard to do. 213 00:10:11,600 --> 00:10:13,240 Different people are going to spawn different things and 214 00:10:13,240 --> 00:10:15,520 that's why I'm going to talk about how the different ways you 215 00:10:15,520 --> 00:10:18,120 can find this if one method doesn't work for you. 216 00:10:18,560 --> 00:10:22,120 But before we go go that far and Speaking of methods, you need to 217 00:10:22,120 --> 00:10:24,080 understand a little bit more about your anatomy. 218 00:10:24,080 --> 00:10:26,240 So what where does pronation happen? 219 00:10:26,240 --> 00:10:27,640 Where does E version happen? OK. 220 00:10:27,960 --> 00:10:32,720 So the E version of the foot and ankle primarily and this is like 221 00:10:32,720 --> 00:10:35,560 your foot if if your feet, if your the sole of your foot is 222 00:10:35,560 --> 00:10:37,800 pointing outward that's E version. 223 00:10:37,960 --> 00:10:40,760 OK. Inversion is the opposite of the 224 00:10:40,760 --> 00:10:42,680 sole of your foots pointing in. OK. 225 00:10:43,120 --> 00:10:47,400 When you the majority of E version typically comes from 226 00:10:47,400 --> 00:10:50,160 your sub tailor joint which is the joint like major joint 227 00:10:50,160 --> 00:10:54,040 underneath the big joint that bends back and forth in the back 228 00:10:54,040 --> 00:10:55,320 of the ankle. It's like right at the 229 00:10:55,320 --> 00:10:58,000 connection of your heel bone. OK that's where the majority of 230 00:10:58,000 --> 00:11:01,560 E version inversion comes from. There is more of that inversion 231 00:11:01,560 --> 00:11:04,040 E version that can actually come from the mid foot and the fore 232 00:11:04,040 --> 00:11:05,960 foot as well, right, because there's a lot of different 233 00:11:05,960 --> 00:11:10,000 joints in that area, but most of it typically happens in the sub 234 00:11:10,000 --> 00:11:14,440 Taylor joint, OK. More of it comes forwards when 235 00:11:14,440 --> 00:11:17,480 it comes to abduction. Lot of that motion does not 236 00:11:17,480 --> 00:11:21,400 happen at the sub Taylor joint. More of it happens kind of into 237 00:11:21,400 --> 00:11:23,880 the forefoot, into the midfoot and a little bit more at the 238 00:11:23,880 --> 00:11:27,200 ankle and a little bit actually a tiny bit at the knee to be 239 00:11:27,200 --> 00:11:28,800 honest with you based on how that's connected. 240 00:11:29,200 --> 00:11:31,840 Final one, dorsiflexion, where does the majority of that motion 241 00:11:31,840 --> 00:11:33,880 happen? Majority that motion happens at 242 00:11:33,880 --> 00:11:36,560 the Taylor crude joint or your major major ankle joint. 243 00:11:36,800 --> 00:11:39,560 OK. So it's really the whole foot 244 00:11:39,560 --> 00:11:41,960 that is really involved here. And the forefoot especially 245 00:11:41,960 --> 00:11:44,040 could definitely, I didn't give enough credit to the forefoot 246 00:11:44,040 --> 00:11:46,560 could invert Ebert. If you just take your toes and 247 00:11:46,560 --> 00:11:49,440 kind of pull them up and down on each side, there's a lot that 248 00:11:49,440 --> 00:11:51,800 can happen there unless you got a really stiff forward part of 249 00:11:51,800 --> 00:11:54,200 your foot. When people think about 250 00:11:54,200 --> 00:11:56,080 stability, they're usually talking about arches. 251 00:11:56,080 --> 00:11:59,040 Unfortunately, people only think about the media longitudinal 252 00:11:59,040 --> 00:12:01,680 arch when they're in fact, they're actually 3 arches. 253 00:12:01,960 --> 00:12:04,760 There's the medial arch that's probably usually typical to see. 254 00:12:04,920 --> 00:12:07,520 There's also a lateral longitudinal arch on the other 255 00:12:07,520 --> 00:12:08,960 side that's a little harder to see. 256 00:12:09,160 --> 00:12:12,280 And there's also a transverse arch in the front of your foot 257 00:12:12,280 --> 00:12:14,360 right, At your forefoot, right. So where all the metatarsal, 258 00:12:14,360 --> 00:12:18,240 phalangeal joints, the end of all the metatarsals go that 259 00:12:18,240 --> 00:12:21,840 where those there's a kind of an arch right there where that's 260 00:12:21,840 --> 00:12:23,560 typically supposed to be up or down. 261 00:12:23,760 --> 00:12:25,200 OK. Again, another area that needs 262 00:12:25,200 --> 00:12:27,960 to shock absorb as you go through the forefoot and then it 263 00:12:27,960 --> 00:12:31,440 needs to come back. And I forgot to mention that you 264 00:12:31,440 --> 00:12:34,000 need to be able to pronate and supinate. 265 00:12:34,000 --> 00:12:36,000 OK, you need to pronate and then come out of it. 266 00:12:36,000 --> 00:12:38,280 That's how you shock, absorb, and bounce back. 267 00:12:38,320 --> 00:12:40,120 OK. Same thing with the forefoot. 268 00:12:40,120 --> 00:12:41,680 Same thing with any of these arches. 269 00:12:41,840 --> 00:12:43,840 You can have flatness in any of these arches. 270 00:12:43,840 --> 00:12:46,200 You can have too much stiffness in any of these arches. 271 00:12:46,360 --> 00:12:48,000 One is not better than the other. 272 00:12:48,160 --> 00:12:50,560 And typically being somewhere in the middle is is usually a 273 00:12:50,560 --> 00:12:52,440 little preferred. And sometimes some of us need 274 00:12:52,440 --> 00:12:55,440 some help getting back toward that middle, be it those of us 275 00:12:55,440 --> 00:12:58,160 who have stiff arches and they need, we need a little mobility 276 00:12:58,160 --> 00:12:59,760 to work. Those of us who have a little 277 00:12:59,760 --> 00:13:02,360 laxity and we need a little more strength and movement control. 278 00:13:02,440 --> 00:13:05,760 OK. So remember that when you talk 279 00:13:05,760 --> 00:13:07,800 about an arch, it's not just one part of the foot. 280 00:13:07,800 --> 00:13:10,000 Everybody likes to talk about the rear foot, the back of the 281 00:13:10,000 --> 00:13:12,600 foot, the, you know, the navicular, the subtalar joint, 282 00:13:12,600 --> 00:13:16,400 stuff like that. Your forefoot can also collapse 283 00:13:16,400 --> 00:13:19,080 and pronate, OK. So you could have stuff in the 284 00:13:19,080 --> 00:13:22,520 back, in the rear foot, you can have midfoot and forefoot. 285 00:13:22,520 --> 00:13:25,200 All this stuff might need individual stability depending 286 00:13:25,200 --> 00:13:28,880 on who you are and where your motion happens or where you need 287 00:13:28,880 --> 00:13:31,680 more control of that motion. OK. 288 00:13:31,680 --> 00:13:36,200 So that's really kind of, in a crazy nutshell, what stability 289 00:13:36,200 --> 00:13:38,920 is and why? What kind of going at, What are 290 00:13:38,920 --> 00:13:41,280 the motions associated with you might be trying to work on? 291 00:13:41,840 --> 00:13:45,360 Now I wanted to clarify again that pronation and these motions 292 00:13:45,360 --> 00:13:49,040 are not bad, but some people need more control and more help 293 00:13:49,280 --> 00:13:52,560 with that control as they deal with landing, absorbing the 294 00:13:52,560 --> 00:13:55,120 shock and then trying to get into propulsion some way and 295 00:13:55,120 --> 00:13:58,920 pushing off on the foot into terminal stance or the 296 00:13:58,920 --> 00:14:00,720 propulsive phase of running. OK. 297 00:14:01,360 --> 00:14:05,360 Now in the past, like I said, everybody thought that pronation 298 00:14:05,360 --> 00:14:07,680 was the source of all injuries. And then we started learning 299 00:14:07,680 --> 00:14:10,120 actually, no, it's actually protective against some injuries 300 00:14:10,920 --> 00:14:12,200 students, a risk factor for others. 301 00:14:12,480 --> 00:14:15,560 So who needs stability? So there's a couple different 302 00:14:15,560 --> 00:14:19,840 groups, Malazo and some of his Laurent Maslow and some of his 303 00:14:19,840 --> 00:14:24,080 great PhD students and and his publishing found that those who 304 00:14:24,080 --> 00:14:27,400 typically respond best to stability shoes are really those 305 00:14:27,400 --> 00:14:29,680 who have had a history of pronation related injuries. 306 00:14:29,960 --> 00:14:32,880 If you pronate and you don't have a history of injuries and 307 00:14:32,880 --> 00:14:36,040 you don't like stability shoes, don't wear them, it probably 308 00:14:36,040 --> 00:14:38,400 means you don't work well with them if you have a history of 309 00:14:38,400 --> 00:14:41,360 pronation related injuries. And that includes poster 310 00:14:41,360 --> 00:14:46,240 tibialis, tendinopathies, any kind of medial arch issues, any 311 00:14:46,240 --> 00:14:50,040 kind of like forefoot, stuff like that you're collapsing 312 00:14:50,040 --> 00:14:53,080 their Achilles. Tendinopathy or tendonitis is 313 00:14:53,080 --> 00:14:56,040 can be another helpful thing for certain people, not everyone. 314 00:14:56,280 --> 00:14:59,120 If you have a history of those, a stability issue might be 315 00:14:59,120 --> 00:15:01,640 helpful for you. And the last thing is if you 316 00:15:01,640 --> 00:15:04,960 find them comfortable, that's another reason that they might 317 00:15:04,960 --> 00:15:07,600 also work for you because with the comfort period, I'm that 318 00:15:07,600 --> 00:15:09,800 from Venom and egg as well. Also is just hey you know what 319 00:15:09,800 --> 00:15:12,120 feels comfortable, feels good to run in, makes you feel better. 320 00:15:12,920 --> 00:15:16,520 That might be helpful. So taking this back to me, I 321 00:15:16,520 --> 00:15:19,840 have a history of posterior tibialis issues, both sides. 322 00:15:19,840 --> 00:15:22,120 I've got some Achilles issues. Hence while my research is an 323 00:15:22,120 --> 00:15:24,520 Achilles tendinopathy, although I like looking at older 324 00:15:24,520 --> 00:15:26,280 individuals because it tends to be more common trying to 325 00:15:26,280 --> 00:15:30,280 understand that I typically do a little bit better in stability 326 00:15:30,280 --> 00:15:33,240 shoes. Part of the problem is there 327 00:15:33,240 --> 00:15:36,840 weren't the great variety of stability shoes when I came into 328 00:15:36,840 --> 00:15:38,560 this industry. And I was like, I like running. 329 00:15:38,800 --> 00:15:41,600 A lot of these stability shoes are super clunky, and I realized 330 00:15:41,600 --> 00:15:43,440 over the years, I don't just want to be stuck with these 331 00:15:43,440 --> 00:15:46,880 shoes, I want to test stuff out. So how do I find other methods 332 00:15:46,880 --> 00:15:49,240 for stability? I'm very fortunate that the the 333 00:15:49,240 --> 00:15:53,280 best thing I ever did was I've worked incredibly hard on my 334 00:15:53,280 --> 00:15:56,120 strength and my stability, and that has helped from a 335 00:15:56,120 --> 00:15:58,520 musculoskeletal standpoint, allowed me to run in pretty much 336 00:15:58,520 --> 00:16:00,120 everything, like the stuff that you see behind me. 337 00:16:00,120 --> 00:16:02,720 If you're watching this on video, you know we got a lot of 338 00:16:02,720 --> 00:16:04,280 shoes. I'm very lucky that I can handle 339 00:16:04,280 --> 00:16:05,440 running in just about everything. 340 00:16:05,440 --> 00:16:08,160 There's a couple of shoes that I can't do because they're just 341 00:16:08,160 --> 00:16:10,320 too unstable for the more majority of things. 342 00:16:10,320 --> 00:16:13,160 I can handle just about anything, and that's taken time 343 00:16:13,160 --> 00:16:15,680 to adapt to. But when it comes to serious 344 00:16:15,680 --> 00:16:18,360 training, longer efforts, I typically need something a 345 00:16:18,360 --> 00:16:21,280 little bit more stable or I'm going to fatigue, OK? 346 00:16:21,280 --> 00:16:23,760 And that's where things start. I can start getting irritations 347 00:16:23,760 --> 00:16:27,680 and don't move as fast. So I still need some kind of 348 00:16:27,680 --> 00:16:29,160 guided. I definitely prefer it. 349 00:16:29,480 --> 00:16:32,440 Now I found, like I said, stability shoes typically used 350 00:16:32,440 --> 00:16:34,120 to be clunky. They were not comfortable. 351 00:16:34,320 --> 00:16:36,720 There used to be some stability racing shoes, but they still 352 00:16:36,720 --> 00:16:38,840 weren't the best, right? They were still tended to be 353 00:16:38,840 --> 00:16:42,520 heavier, worn as smooth. So I've tried to figure out, is 354 00:16:42,520 --> 00:16:47,120 there any other ways I could find shoes that would work for 355 00:16:47,120 --> 00:16:48,600 me. And so there's a couple 356 00:16:48,600 --> 00:16:53,240 different methods and I want to give you this these this variety 357 00:16:53,240 --> 00:16:56,080 of tools here because in the past like I said, it just used 358 00:16:56,080 --> 00:16:57,480 to be. Does the shoe have a post or 359 00:16:57,480 --> 00:17:00,160 does it not? OK, things are a bit more 360 00:17:00,160 --> 00:17:02,160 complicated and you can actually, there's several 361 00:17:02,160 --> 00:17:04,880 different ways you can create stability without necessarily 362 00:17:04,880 --> 00:17:06,640 needing a post. And for better or worse, we're 363 00:17:06,640 --> 00:17:08,240 not seeing as many posted shoes down. 364 00:17:08,240 --> 00:17:10,240 So you're definitely going to have to look for other things. 365 00:17:11,240 --> 00:17:14,119 This led me to the concept of what stable neutral is, and I 366 00:17:14,119 --> 00:17:15,119 don't want to take credit for that. 367 00:17:15,119 --> 00:17:18,119 I think Doctors running is the first group to term that. 368 00:17:18,400 --> 00:17:21,200 But stable neutral basically means you got a shoe that's not 369 00:17:21,200 --> 00:17:23,880 a stability shoe, but it still ends up being very stable. 370 00:17:23,880 --> 00:17:25,359 And there's a couple methods you can do this. 371 00:17:25,359 --> 00:17:26,599 OK. A lot of people work really well 372 00:17:26,599 --> 00:17:28,960 in those shoes, people that maybe don't respond well to 373 00:17:28,960 --> 00:17:30,600 medial pose. And a medial pose, by the way, 374 00:17:30,600 --> 00:17:34,520 before I go farther, is usually a harder, a denser bit of foam 375 00:17:34,520 --> 00:17:36,240 on the medial side. Typically there's a couple 376 00:17:36,240 --> 00:17:39,200 lateral shoes out there, not very many. 377 00:17:39,400 --> 00:17:44,320 But there it's a harder or more dense piece of the shoe on the 378 00:17:44,320 --> 00:17:48,160 medial side that's supposedly meant to provide resistance as 379 00:17:48,160 --> 00:17:51,800 you roll into it. OK, that doesn't always work for 380 00:17:51,800 --> 00:17:53,680 people. Some people like myself, 381 00:17:53,680 --> 00:17:55,280 although sometimes I enjoy a posted shoe. 382 00:17:55,480 --> 00:17:57,280 Some people find that when they roll into that, it's 383 00:17:57,280 --> 00:17:59,080 uncomfortable and it hurts. Right? 384 00:17:59,080 --> 00:18:00,640 So. And we know that if a shoe 385 00:18:00,640 --> 00:18:03,520 hurts, it's not comfortable and it you may not want to wear it. 386 00:18:03,560 --> 00:18:06,160 OK, you're probably not going to so and it may not. 387 00:18:06,160 --> 00:18:09,400 It may cause other issues as you try to compensate and get around 388 00:18:09,400 --> 00:18:10,840 that. OK, so not everybody responds to 389 00:18:10,840 --> 00:18:12,520 pose. If you're someone that loves 390 00:18:12,520 --> 00:18:15,720 media pose, great. There are still shoes out there, 391 00:18:15,720 --> 00:18:17,160 right? You like that pressure in your 392 00:18:17,160 --> 00:18:18,800 arch. Whether or not it's actually 393 00:18:18,800 --> 00:18:20,440 quote UN quote supporting you is a different story. 394 00:18:20,560 --> 00:18:22,680 But there are plenty of people who do better in these, so they 395 00:18:22,680 --> 00:18:24,080 like that pressure. OK. 396 00:18:24,080 --> 00:18:26,160 There's plenty of people with higher Archers that like that. 397 00:18:26,160 --> 00:18:28,200 Don't ask me why. There's probably some reason for 398 00:18:28,200 --> 00:18:30,520 like proprioception, like body sense. 399 00:18:30,520 --> 00:18:32,200 You like that input into your foot. 400 00:18:32,440 --> 00:18:34,920 I'm not judging you. If you like it feels good and it 401 00:18:34,920 --> 00:18:36,240 works for you, you're not getting hurt. 402 00:18:36,560 --> 00:18:39,040 Great. But posts were the classic 403 00:18:39,040 --> 00:18:41,160 thing, the other thing that used to exist. 404 00:18:41,160 --> 00:18:45,280 But we don't really have a lot of them is called wedges. 405 00:18:45,280 --> 00:18:49,040 And that's where if you actually either collapse or your foot was 406 00:18:49,040 --> 00:18:52,920 actually you were born or your foot stuck in an inverted 407 00:18:52,920 --> 00:18:54,360 position. So when you landed, you 408 00:18:54,400 --> 00:18:56,240 automatically collapsed into E version. 409 00:18:56,480 --> 00:18:59,640 There's something called a wedge where it would actually bring 410 00:18:59,640 --> 00:19:02,960 the shoe up to your foot on that inner side and support you in a 411 00:19:02,960 --> 00:19:05,680 way that you were actually supported in that like kind of 412 00:19:05,680 --> 00:19:08,680 inverted position. Some people actually have that. 413 00:19:08,760 --> 00:19:11,200 OK. The New Balance Fresh foam bongo 414 00:19:11,400 --> 00:19:15,120 used to have that does not have it anymore and I'll I will give 415 00:19:15,120 --> 00:19:17,600 you an example of 1 shoe that does that mildly at the fore put 416 00:19:17,600 --> 00:19:21,200 for those that need that that's a whole their conversation about 417 00:19:21,280 --> 00:19:23,360 Varus and Valgus angles which will do a different time. 418 00:19:23,360 --> 00:19:27,840 But wedges used to actually hold your foot in this position like 419 00:19:27,840 --> 00:19:30,880 again one side of the foot was elevated and it held you there. 420 00:19:30,880 --> 00:19:32,280 OK. Certain people do really well. 421 00:19:32,280 --> 00:19:33,920 Other people get pushed out and don't like that. 422 00:19:34,240 --> 00:19:36,320 OK, that used to be the standard. 423 00:19:36,360 --> 00:19:39,000 We now have several other methods that we've seen 424 00:19:39,000 --> 00:19:42,440 throughout the industry and people have used them in several 425 00:19:42,440 --> 00:19:44,600 different ways, but not necessarily for stability. 426 00:19:44,840 --> 00:19:47,320 So the other things I want to talk about, biggest one that 427 00:19:47,320 --> 00:19:50,000 people talk about and it's been common is how stiff the shoe is. 428 00:19:50,000 --> 00:19:53,680 OK, the more stiff the shoe is, the less likely it is to bend 429 00:19:53,680 --> 00:19:56,720 and less likely you are to get facilitated in one way except 430 00:19:56,720 --> 00:19:59,280 forward stiffer shoe. Go forwards and at least to a 431 00:19:59,280 --> 00:20:01,560 certain level and when it's too stiff, then you're actually 432 00:20:01,560 --> 00:20:04,400 going to try to avoid it, OK. So an optimal level of 433 00:20:04,400 --> 00:20:06,400 stiffness. The other thing that's really 434 00:20:06,400 --> 00:20:09,160 common that we talked about is side walls where the midsole is 435 00:20:09,160 --> 00:20:12,080 raised up on the lateral medial side, sometimes one or the 436 00:20:12,080 --> 00:20:13,920 other. So it kind of acts like if 437 00:20:14,040 --> 00:20:16,360 you've ever been to a bowling alley, like those, like the 438 00:20:16,360 --> 00:20:18,800 guide rails, like those kind of thing which Brooks has termed 439 00:20:18,800 --> 00:20:20,960 OK. So it kind of keep you try to 440 00:20:20,960 --> 00:20:22,800 roll into it. It's just midsole material that 441 00:20:22,800 --> 00:20:25,760 keeps this just up on the side. So you keep rolling forward 442 00:20:25,760 --> 00:20:27,520 instead of that direction. OK. 443 00:20:28,520 --> 00:20:32,080 There's other ways to do this, including internal geometry, and 444 00:20:32,080 --> 00:20:36,240 you're seeing shoe companies like Brooks a little bit, but 445 00:20:36,280 --> 00:20:39,920 ASICS is doing this quite a bit. Saucony is getting on this. 446 00:20:40,120 --> 00:20:41,840 Hoka has done this a lot with the H frame. 447 00:20:41,840 --> 00:20:46,880 Now that the internal geometry is set up to facilitate it as 448 00:20:46,880 --> 00:20:49,520 you compress the foam for the foam to try to guide you, to 449 00:20:49,520 --> 00:20:51,280 keep you forward. We're going to talk a lot about 450 00:20:51,280 --> 00:20:54,720 that one. The shape of the sole is also a 451 00:20:54,720 --> 00:20:57,760 way you can create stability. So a lot of shoes that are 452 00:20:57,760 --> 00:21:00,880 extremely curved, unlike the Keanu that has the midfoot cut 453 00:21:00,880 --> 00:21:03,680 out, typically wear a tiny bit less stable, right? 454 00:21:03,680 --> 00:21:06,160 If you were somebody that pronates, if the midfoot is cut 455 00:21:06,160 --> 00:21:08,560 out, let's see if I can find it. I should have had this ready. 456 00:21:09,880 --> 00:21:11,960 What's issue that has the midfoot really cut out? 457 00:21:18,000 --> 00:21:19,120 I should have done a better job of this. 458 00:21:19,920 --> 00:21:22,880 Like for example, so the the Fast forward here, it's not an 459 00:21:22,880 --> 00:21:24,840 unstable shoe. It's just there's nothing here 460 00:21:24,840 --> 00:21:26,760 on the medial side, right? So there's nothing there. 461 00:21:26,760 --> 00:21:29,640 And you collapse there. There's nothing to kind of push 462 00:21:29,640 --> 00:21:31,840 back against you, right. There's nothing to resist that. 463 00:21:31,840 --> 00:21:35,320 So you just collapse through it. Now, if you have or someone that 464 00:21:35,320 --> 00:21:37,800 doesn't collapse there at all, then yeah, you don't care. 465 00:21:37,800 --> 00:21:39,480 Like there's nothing there. You don't need anything there. 466 00:21:39,480 --> 00:21:41,240 To quote UN quote, I don't want to use the support, but there's 467 00:21:41,240 --> 00:21:45,360 no material there. OK, now if you do a shoe that 468 00:21:45,360 --> 00:21:48,960 has a wider base, a wider base shoe tends to be more stable. 469 00:21:48,960 --> 00:21:51,160 We're seeing a lot of these as you get more maximal shoes 470 00:21:51,160 --> 00:21:53,640 because the taller a shoe is, you need a wider base to 471 00:21:53,640 --> 00:21:56,960 actually make it stable. So a wide base is another thing 472 00:21:56,960 --> 00:21:59,840 that you can use OK, especially if you fill in the mid foot. 473 00:21:59,840 --> 00:22:02,760 If you tend to cut the mid foot out in a direction, you will 474 00:22:02,760 --> 00:22:05,080 typically tend to go through there because of the passive 475 00:22:05,080 --> 00:22:10,200 path of least resistance the the geometry. 476 00:22:10,200 --> 00:22:13,320 I already talked about geometry. Sole flare is another way to do 477 00:22:13,320 --> 00:22:17,160 this and that's how much the midsole extends beyond the shoe 478 00:22:17,440 --> 00:22:20,800 on the medial or lateral side. The more it extends in One 479 00:22:20,800 --> 00:22:23,160 Direction, the more resistance you're going to get there, the 480 00:22:23,160 --> 00:22:27,200 more, and in certain cases it can either provide resistance or 481 00:22:27,200 --> 00:22:28,520 pitch you in the other direction. 482 00:22:28,520 --> 00:22:33,160 So we talked about medial posts, shoe stiffness, side walls, we 483 00:22:33,160 --> 00:22:35,960 just talked about sole flares, we talked about wider bases, we 484 00:22:35,960 --> 00:22:38,440 talked about internal geometry and the last part of that 485 00:22:38,440 --> 00:22:41,000 internal geometry is the mid sole composition. 486 00:22:41,240 --> 00:22:43,240 OK. Is that you could actually use 487 00:22:43,240 --> 00:22:46,000 foams of different densities to facilitate motion. 488 00:22:46,000 --> 00:22:47,640 And somebody say, oh, you know, it's a post. 489 00:22:47,880 --> 00:22:50,840 But you know, socking a couple other companies have been having 490 00:22:50,840 --> 00:22:54,560 like a really soft, the essential part of the shoe. 491 00:22:54,720 --> 00:22:58,640 And then the outside has a more firmer material on the entire 492 00:22:58,640 --> 00:23:00,520 length of the shoe. So that's how you can use some 493 00:23:00,520 --> 00:23:02,360 of the new super foam stuff is really cool. 494 00:23:02,720 --> 00:23:04,840 Final thing that I got to talk about is the upper. 495 00:23:05,000 --> 00:23:08,640 So the upper can make or break this. 496 00:23:08,640 --> 00:23:10,560 You can have a really stiff sole, but if your foot's rolling 497 00:23:10,560 --> 00:23:12,400 out the top, that's bad, so lock down, right. 498 00:23:12,400 --> 00:23:14,680 So I really like gusseted tongues because it helps lock 499 00:23:14,680 --> 00:23:18,120 the foot onto the platform. Some people like, excuse me, 500 00:23:18,120 --> 00:23:20,520 stiff heel counters. Stiff heel counters can actually 501 00:23:20,520 --> 00:23:23,760 kind of keep your heel in there a little bit better, although we 502 00:23:23,760 --> 00:23:25,800 found that the heel actually moves regardless of the counter. 503 00:23:25,920 --> 00:23:28,880 But some people like a stiff counter because it can act as a 504 00:23:28,880 --> 00:23:32,000 way to stabilize the rear foot, and there's also different ways 505 00:23:32,000 --> 00:23:34,440 you can use overlays and things to lock down the foot. 506 00:23:34,800 --> 00:23:36,760 OK. So those are the different 507 00:23:36,760 --> 00:23:40,080 methods you can use and I want to talk you through each one of 508 00:23:40,080 --> 00:23:42,360 them and how different companies are doing this. 509 00:23:43,000 --> 00:23:45,640 So medial posts are not as common anymore. 510 00:23:45,640 --> 00:23:47,440 There's still a couple companies that use them. 511 00:23:47,440 --> 00:23:50,600 So the New Balance 860 is a shoe that still use a medial post. 512 00:23:50,760 --> 00:23:53,840 The Hook Arahi in its most version of seven still has 513 00:23:53,840 --> 00:23:56,320 what's called AJ Frame, but is technically still a post where 514 00:23:56,320 --> 00:23:59,320 it's got a firm material here and it wraps a little bit around 515 00:23:59,320 --> 00:24:01,840 the heel. So age on the lateral side. 516 00:24:01,840 --> 00:24:05,120 So shoe like this, you're going to feel pressure up into your 517 00:24:05,120 --> 00:24:07,520 foot, OK. It's built into the sole. 518 00:24:07,600 --> 00:24:10,840 Yes, this shoe has side walls, but it's built into the sole to 519 00:24:10,840 --> 00:24:13,880 have a firm material that you kind of roll into, into, or and 520 00:24:13,960 --> 00:24:16,520 or roll away from because you're going the path of least 521 00:24:16,520 --> 00:24:19,040 resistance. People that tend to respond best 522 00:24:19,040 --> 00:24:21,760 to post are people that typically like pressure into the 523 00:24:21,760 --> 00:24:25,280 medial side of their foot or arch or laterally, depending on 524 00:24:25,280 --> 00:24:27,360 where it is. People that don't tend to 525 00:24:27,360 --> 00:24:29,560 respond very well to. These are people that don't like 526 00:24:29,560 --> 00:24:32,680 that pressure. Sometimes I like it, sometimes I 527 00:24:32,680 --> 00:24:34,080 don't. Sometimes it's too much. 528 00:24:34,360 --> 00:24:37,320 You can get shoes that are as intense as the Brooks Beast, 529 00:24:37,320 --> 00:24:39,040 right? That still has a medial pose and 530 00:24:39,040 --> 00:24:41,320 there's a ton of pressure combined with all the other 531 00:24:41,320 --> 00:24:44,480 things that we'll talk about in this shoe to something as tiny 532 00:24:44,680 --> 00:24:48,840 as is these small little pieces on the inner side that we don't 533 00:24:48,840 --> 00:24:50,880 really have any more. But you see that small little 534 00:24:50,880 --> 00:24:53,800 Gray indentation of the medial aspect called a mild stability 535 00:24:53,800 --> 00:24:56,200 shoe. OK, so that's some of the shoes 536 00:24:56,200 --> 00:24:59,120 with the medial post. Hoka Rocky is a big 1860. 537 00:24:59,120 --> 00:25:01,080 There's a few other out there, but those are example of what a 538 00:25:01,080 --> 00:25:05,320 medial post is. Shoe stiffness is another thing 539 00:25:05,320 --> 00:25:07,560 that again that I mentioned creates stability and I thought 540 00:25:07,560 --> 00:25:09,320 the Brooks Beast is a great example of this because this 541 00:25:09,320 --> 00:25:13,160 shoe is so freaking stiff. Brooks does heel stiff this 542 00:25:13,160 --> 00:25:16,200 really well if a shoe doesn't twist right. 543 00:25:16,200 --> 00:25:17,480 They used to call this A twist test. 544 00:25:17,480 --> 00:25:20,080 Not the most accurate thing, but it can be helpful if you need 545 00:25:20,080 --> 00:25:22,240 just a rigid shoe under your foot. 546 00:25:22,520 --> 00:25:25,000 So it's a shoe that's more stiff, right? 547 00:25:25,000 --> 00:25:27,400 So plates can actually create this, although you have to be 548 00:25:27,400 --> 00:25:29,560 careful because some of the plate issues also have super 549 00:25:29,560 --> 00:25:32,600 soft foams with narrow platforms that you'll roll right off. 550 00:25:32,800 --> 00:25:36,320 But stiffer shoes typically tend to be a little more stable, and 551 00:25:36,320 --> 00:25:37,800 as I mentioned, you can get that through plates. 552 00:25:37,960 --> 00:25:40,440 You can get that through having a ton of midsole material. 553 00:25:40,440 --> 00:25:44,640 So a lot of higher level maximal shoes tend to be a little bit 554 00:25:44,640 --> 00:25:46,840 stiffer, which is why they tend to be a little more stable if 555 00:25:46,840 --> 00:25:49,840 things are done correctly. Not necessarily super shoes, but 556 00:25:49,840 --> 00:25:51,960 sole stiffed is something that can be found. 557 00:25:51,960 --> 00:25:55,040 So plated shoes great option for this. 558 00:25:55,040 --> 00:25:57,720 If you get a plate plus a couple of these other things it might 559 00:25:57,720 --> 00:25:58,680 actually work really well for you. 560 00:25:58,680 --> 00:26:01,200 And the great part is the plates typically adds stiffness 561 00:26:01,200 --> 00:26:02,880 throughout the length of the shoe, so it's only instead of 562 00:26:02,880 --> 00:26:05,880 only finding it in one area, like medial pose tend to be in 563 00:26:05,880 --> 00:26:08,400 one area. Plate can go the whole way or 564 00:26:08,400 --> 00:26:09,880 shoe stiffness can go the whole way. 565 00:26:09,880 --> 00:26:13,920 So that's something that people that work best with stiff soles 566 00:26:14,240 --> 00:26:16,720 are ones that typically have more mobility overalls, 567 00:26:16,720 --> 00:26:19,240 especially like some joint laxity or loose ligaments. 568 00:26:19,560 --> 00:26:23,440 People that have that kind of laxity tend to do better in a 569 00:26:23,440 --> 00:26:26,480 stiffer shoe. Those of us that have stiffness 570 00:26:26,480 --> 00:26:30,320 already in our foot tend to not do as well in a stiffer shoe, 571 00:26:30,320 --> 00:26:32,400 OK, at least for training. So when you get into racing, 572 00:26:32,400 --> 00:26:35,240 it's a different story. But that's people who might work 573 00:26:35,240 --> 00:26:37,160 well with stiffness and those who might not. 574 00:26:38,320 --> 00:26:40,200 As I mentioned of them, we talked about sidewalls. 575 00:26:40,200 --> 00:26:41,960 So a lot of companies are using sidewalls. 576 00:26:41,960 --> 00:26:44,880 You're seeing the structure that has, I'm not really sure it's 577 00:26:44,920 --> 00:26:48,040 really stiff shoe. It's got this really prominent 578 00:26:48,040 --> 00:26:51,040 medial sidewall here, but side walls are the extension up of 579 00:26:51,040 --> 00:26:54,400 the midsole along the side. Lots of maximal shoes have these 580 00:26:54,400 --> 00:26:57,280 and the goal was because they wanted your foot to sit in the 581 00:26:57,320 --> 00:27:00,280 shoe, so it didn't roll off these really tall platforms, 582 00:27:00,280 --> 00:27:02,680 which ironically created very stable shoes. 583 00:27:03,080 --> 00:27:05,480 A lot of stability shoes have side walls now. 584 00:27:05,480 --> 00:27:08,880 It's a very easy way to kind of create and guide you forwards. 585 00:27:09,080 --> 00:27:11,280 Brooks has a lot of them, right? So, but they call them guide 586 00:27:11,280 --> 00:27:13,360 rails. Hoka does these really, really 587 00:27:13,360 --> 00:27:15,440 well. Lot of, you know, Saucony's, a 588 00:27:15,440 --> 00:27:17,320 lot of their shoes have done these really, really well. 589 00:27:17,320 --> 00:27:19,160 Lots of companies are doing these really, really well. 590 00:27:19,840 --> 00:27:22,680 But again, they come up along the side of your foot and as you 591 00:27:22,680 --> 00:27:25,760 roll into it, it's kind of like those bowling lanes that guide 592 00:27:25,760 --> 00:27:28,840 your foot forwards. Now people that don't like posts 593 00:27:28,840 --> 00:27:31,240 or don't like something pushing up into a specific part of their 594 00:27:31,240 --> 00:27:33,480 foot sidewalls tend to do really well. 595 00:27:33,480 --> 00:27:36,600 There's a lot of neutral shoes like maximal shoes that have 596 00:27:36,600 --> 00:27:38,040 sidewalls. If you see that you can go, hey, 597 00:27:38,080 --> 00:27:41,160 this actually might be a stable shoe, but caveat have to realize 598 00:27:41,160 --> 00:27:44,040 if the midsole materials too soft, it's not going to, you're 599 00:27:44,040 --> 00:27:45,360 just going to, it's just going to collapse. 600 00:27:45,360 --> 00:27:47,800 I've had several shoes recently that are super soft phones like 601 00:27:47,800 --> 00:27:49,760 oh, it's the side wall, but it doesn't do anything. 602 00:27:49,800 --> 00:27:51,360 It's so soft, you just collapse into it. 603 00:27:51,600 --> 00:27:54,880 So people that don't do well with posts but just want kind of 604 00:27:54,880 --> 00:27:58,480 longer guidance and just have it helping them roll forward 605 00:27:58,480 --> 00:28:01,480 without too much pressure to their foot tend to do better 606 00:28:01,480 --> 00:28:02,880 with sidewalls. It's a great method. 607 00:28:03,120 --> 00:28:05,280 The people that don't do well with sidewalls are people that 608 00:28:05,280 --> 00:28:07,440 are sensitive to blisters because again, at the end of the 609 00:28:07,440 --> 00:28:10,800 day, the shoe coming up around your foot means there's more 610 00:28:10,800 --> 00:28:13,040 pressure on the medial lateral sides of your foot. 611 00:28:13,240 --> 00:28:15,680 So if you're someone, if your foot sliding or if you're 612 00:28:15,680 --> 00:28:18,760 sensitive to friction, this can actually cause some blisters and 613 00:28:18,760 --> 00:28:20,800 certain people are more sensitive to that than others. 614 00:28:20,800 --> 00:28:23,160 So if you have risk with blisters on the end with 615 00:28:23,160 --> 00:28:27,040 sidewalls, sidewalls are not, may not be a great option for 616 00:28:27,040 --> 00:28:29,400 you. Now Soul Flare. 617 00:28:29,480 --> 00:28:33,320 So that's how much does the foam extend side to side. 618 00:28:33,600 --> 00:28:37,280 OK, people that do very well with this are people that like 619 00:28:37,280 --> 00:28:40,880 just a really wide platform. OK, that can work really, really 620 00:28:40,880 --> 00:28:43,280 well for them. People that don't do as well for 621 00:28:43,280 --> 00:28:47,240 these are people that land in heavily inverted position. 622 00:28:47,240 --> 00:28:50,320 So I don't usually have a big problem with medial sole flare. 623 00:28:50,560 --> 00:28:52,920 Lateral sole flare is where people can have some issues 624 00:28:52,920 --> 00:28:55,600 because the problem with lat too much lateral sole flare is 625 00:28:55,600 --> 00:28:57,920 because the the the midsole is extending. 626 00:28:57,920 --> 00:29:00,880 This way when you land and it's very normal for your foot to 627 00:29:00,880 --> 00:29:03,640 land in that inverted foot position with your foot, you've 628 00:29:03,640 --> 00:29:05,880 sold your foot pointing in because your body sets yourself 629 00:29:06,000 --> 00:29:07,760 up for pronation. It's normal. 630 00:29:07,840 --> 00:29:09,600 Pronation is normal, at least some of it. 631 00:29:10,120 --> 00:29:12,440 OK when the soul extends out this way. 632 00:29:12,440 --> 00:29:15,480 When you land like that you're going to hit the ground early 633 00:29:15,480 --> 00:29:19,120 before your body's ready. Your body sets its muscles up to 634 00:29:19,120 --> 00:29:22,960 turn on at a very specific point right before you land at getting 635 00:29:22,960 --> 00:29:25,840 ready to shock. Absorb the if you land early 636 00:29:25,960 --> 00:29:28,760 you're going to make impact before your muscles are are are 637 00:29:28,760 --> 00:29:31,640 ready and that can create a lot of drying can be uncomfortable 638 00:29:31,920 --> 00:29:35,320 and because of basic physics and having external moment arm it 639 00:29:35,320 --> 00:29:39,320 can really like accelerate the amount of motion that you have 640 00:29:39,320 --> 00:29:41,040 down. So you it might increase the 641 00:29:41,040 --> 00:29:42,880 rate of pronation as you hit the ground right. 642 00:29:42,880 --> 00:29:46,400 Increase speed increase stress with eccentric forces so 643 00:29:46,400 --> 00:29:49,440 increase tensile stress through like higher stress through 644 00:29:49,440 --> 00:29:53,720 medial structures. OK so it it can be really good. 645 00:29:53,720 --> 00:29:56,560 But people that tend to really land in an inverted position 646 00:29:56,720 --> 00:29:58,760 that soul flare may not work very very well. 647 00:29:58,760 --> 00:30:02,320 For me, lateral soul flare is not something I respond well to 648 00:30:02,360 --> 00:30:07,080 At the heel and other areas, that's a different story. 649 00:30:07,760 --> 00:30:11,200 The am I trying to say this that can be offset by having an 650 00:30:11,200 --> 00:30:14,360 appropriately developed heel bevel that's like centered, 651 00:30:14,360 --> 00:30:16,400 slightly posterior lateral, but unfortunately not a lot of 652 00:30:16,400 --> 00:30:19,680 people do that. So wider sole can be really good 653 00:30:19,680 --> 00:30:21,240 if you don't do well with side walls. 654 00:30:21,440 --> 00:30:24,200 If you don't do well with the medial post, it can be another 655 00:30:24,200 --> 00:30:26,200 way to create stability and also another way you'll think you'll 656 00:30:26,200 --> 00:30:29,480 see in maximal shoes, trail shoes and certain types of 657 00:30:29,480 --> 00:30:34,560 stability in shoes. Now geometry we got, we'll get 658 00:30:34,560 --> 00:30:36,520 into just a second. I want to get through the soul 659 00:30:36,520 --> 00:30:39,240 width, so soul width kind of has to do a little bit with soul 660 00:30:39,240 --> 00:30:43,920 flare, but having sections of the of the soul missing can 661 00:30:44,000 --> 00:30:46,920 either add or take away stability. 662 00:30:46,920 --> 00:30:49,520 Typically when something a chunk is missing and you can fall into 663 00:30:49,520 --> 00:30:51,320 it, it typically tends to take it away. 664 00:30:51,720 --> 00:30:54,520 An example of how this doesn't always apply is something like 665 00:30:54,520 --> 00:30:58,400 the Adidas Audios Pro 3, where they have the inside of the 666 00:30:58,480 --> 00:31:02,800 midfoot missing, But because the rods and there's a sidewall 667 00:31:02,800 --> 00:31:05,240 here, because the rods are so stiff, it actually compensates 668 00:31:05,240 --> 00:31:09,480 for that decently well, but not always the best option, as seen 669 00:31:09,480 --> 00:31:11,520 by the Jacobi sandwich I could collapse into. 670 00:31:12,040 --> 00:31:15,160 So if you fill something in, it inherently makes it more stable. 671 00:31:15,160 --> 00:31:17,720 So a lot of companies used to cut out the midfoot. 672 00:31:17,720 --> 00:31:19,800 It's like, oh, people aren't putting pressure there, so why 673 00:31:19,800 --> 00:31:21,360 should we care what's just it'll save weight. 674 00:31:21,600 --> 00:31:24,680 Fortunately, people that like me who do roll through it, having 675 00:31:24,680 --> 00:31:27,280 something there makes creates more stability because something 676 00:31:27,280 --> 00:31:28,680 is pushing back there. OK. 677 00:31:28,920 --> 00:31:32,680 So filling in the midfoot is a great way to make the shoe 678 00:31:32,680 --> 00:31:35,520 inherently more stable. OK, having the sole be a little 679 00:31:35,520 --> 00:31:38,120 bit wider, OK. Wider foundation is inherently 680 00:31:38,120 --> 00:31:40,920 more stable. What we've been seeing lately, 681 00:31:41,040 --> 00:31:43,360 recently is another way to do this is actually take part of 682 00:31:43,360 --> 00:31:45,240 the midsole out if you're trying to facilitate motion. 683 00:31:45,240 --> 00:31:49,400 So a lot of companies, instead of having the midfoot, the the 684 00:31:49,400 --> 00:31:53,320 medial midfoot cut out, they're actually cutting out the lateral 685 00:31:53,320 --> 00:31:59,520 aspect and the Celio XX1. Why am I forgetting this right 686 00:31:59,520 --> 00:32:00,600 now? Don't judge me on this. 687 00:32:00,600 --> 00:32:02,080 It's been a long, long, long day. 688 00:32:02,520 --> 00:32:05,440 So if you cut out the lateral aspect of this shoe, you are 689 00:32:05,480 --> 00:32:07,520 going to facilitate motion in that direction. 690 00:32:07,520 --> 00:32:11,000 Typically what we suggest is having both sides filled in, but 691 00:32:11,000 --> 00:32:14,480 for those people that need some medial stability, if you see 692 00:32:14,480 --> 00:32:16,320 that cut out that might work really, really well. 693 00:32:16,480 --> 00:32:18,480 The opposite is true. If you're somebody that tends to 694 00:32:18,480 --> 00:32:21,760 go too far lateral, having a mid foot cut out might be helpful 695 00:32:21,760 --> 00:32:24,160 for you. So seeing either how narrow or 696 00:32:24,160 --> 00:32:27,720 how wide the the mid foot or any part of the shoe is can help 697 00:32:27,720 --> 00:32:29,400 tailor motion in a different direction. 698 00:32:29,400 --> 00:32:31,400 So that's how the base can be helpful. 699 00:32:31,520 --> 00:32:35,080 The straighter and more filled in The thing is, the more stable 700 00:32:35,080 --> 00:32:38,080 it tends to be. Now let's talk about internal 701 00:32:38,080 --> 00:32:41,560 geometry. So the ASICS, Keanu, the Hoka, 702 00:32:41,560 --> 00:32:45,960 Gaviota 5, the Saucony Guide, the most recent version are 703 00:32:45,960 --> 00:32:48,880 great examples of how they're using internal aspects of this 704 00:32:48,880 --> 00:32:52,680 thing to help facilitate motion. So what that means is how the 705 00:32:52,680 --> 00:32:55,680 sole inside is set up is such that certain parts of it are 706 00:32:55,680 --> 00:32:57,880 going to collapse quite a bit and certain parts are going to 707 00:32:57,880 --> 00:32:59,720 not. And so your body is always going 708 00:32:59,720 --> 00:33:01,320 to go through the path of least resistance. 709 00:33:01,520 --> 00:33:04,440 So you're going to go through wherever the softer part of the 710 00:33:04,440 --> 00:33:07,840 foam is and try to avoid wherever the more firmer aspect 711 00:33:07,840 --> 00:33:09,000 is. So the Keanu does this in a 712 00:33:09,000 --> 00:33:11,320 really interesting way, where there's actual pillars from what 713 00:33:11,320 --> 00:33:14,840 air stand inside the shoe, but they actually have this very 714 00:33:14,840 --> 00:33:17,480 interesting thing that they were trying where it's called 4D 715 00:33:17,480 --> 00:33:20,160 guidance, where this medial thing, which we used to think 716 00:33:20,160 --> 00:33:21,560 was going to be a post, right, firmer. 717 00:33:21,680 --> 00:33:24,720 It's actually softer and more bouncy, which means what their 718 00:33:24,720 --> 00:33:27,000 idea was, when you land and collapse into this thing, it's 719 00:33:27,000 --> 00:33:28,960 supposed to actually bounce you back out, which is what your 720 00:33:28,960 --> 00:33:31,280 foot's supposed to do, right? You pronate and it gets you out 721 00:33:31,280 --> 00:33:33,960 of pronation. OK, so that's an example of how 722 00:33:33,960 --> 00:33:35,920 they're doing things differently than a post. 723 00:33:36,440 --> 00:33:39,680 The other really great example of this is the Saucony Tempest, 724 00:33:39,680 --> 00:33:43,800 where they use a lot of internal geometry to create a stable ride 725 00:33:43,920 --> 00:33:45,600 without that typical pose feeling. 726 00:33:45,760 --> 00:33:49,640 OK, so where they have and a central layer, a central layer 727 00:33:49,640 --> 00:33:53,440 of their power run PB, and on the lateral aspects is their 728 00:33:53,440 --> 00:33:56,200 power run Eva. You are going to naturally when 729 00:33:56,200 --> 00:33:59,200 you run, are naturally going to go through the center aspect of 730 00:33:59,200 --> 00:34:01,480 the softer foam. You're not going to be able to. 731 00:34:01,760 --> 00:34:03,720 Your body's going to go through the path least resistance. 732 00:34:03,720 --> 00:34:06,360 You're less likely to push into the power. 733 00:34:06,920 --> 00:34:09,560 What's cool about this method is often times this will work for 734 00:34:09,560 --> 00:34:11,719 people with neutral mechanics. If you're not going side to 735 00:34:11,719 --> 00:34:14,040 side, it's not going to bother you because there's nothing to 736 00:34:14,040 --> 00:34:16,320 push up into your arch like a post, which is why the temp has 737 00:34:16,320 --> 00:34:18,000 actually worked for an entire team. 738 00:34:18,360 --> 00:34:21,199 Even Andre and Nathan, who are very, very sensitive to these 739 00:34:21,199 --> 00:34:28,320 methods, so that those are that's a great option there and 740 00:34:28,320 --> 00:34:30,159 it kind of goes into the midsole composition. 741 00:34:30,159 --> 00:34:34,360 The last thing, heel counters stiffness in the upper. 742 00:34:34,440 --> 00:34:36,960 So heel counters, as I mentioned, are these stiff 743 00:34:36,960 --> 00:34:39,520 pieces of plastic that are kept. This is probably not the best 744 00:34:39,520 --> 00:34:42,360 shoe and I'm going to go back really quick because I missed 745 00:34:42,560 --> 00:34:44,320 poor Mizuno talking about geometry. 746 00:34:44,320 --> 00:34:45,400 So I'll go back to that in a second. 747 00:34:45,719 --> 00:34:49,199 But the counters are the stiff pieces of plastic in the rear 748 00:34:49,199 --> 00:34:52,360 foot that's supposed to give the back of the shoe structure. 749 00:34:52,960 --> 00:34:56,199 People that tend to like a very secure heel, maybe their heel 750 00:34:56,199 --> 00:34:57,720 moves or they just like a stiff heel. 751 00:34:57,720 --> 00:35:00,160 Back there is where heel counters work really, really 752 00:35:00,160 --> 00:35:01,520 well. Again, as I mentioned, some 753 00:35:01,520 --> 00:35:04,040 recent research found that people actually even with a 754 00:35:04,040 --> 00:35:06,160 counter that heels actually still move within the shoe. 755 00:35:06,320 --> 00:35:09,080 Which is why a lot of current day research, when they're doing 756 00:35:09,080 --> 00:35:12,080 shoe research, they have to cut holes and put the little dots. 757 00:35:12,080 --> 00:35:14,000 If you ever done bio mechanic stuff before, you got to put 758 00:35:14,000 --> 00:35:16,280 these little reflective dots. They had to put reflective dots 759 00:35:16,320 --> 00:35:19,680 and a little like extender from the actual heel bone out of the 760 00:35:19,680 --> 00:35:21,880 shoe to see what the heel's actually doing because it does 761 00:35:21,880 --> 00:35:25,000 something different the shoe. But people that want stiffer 762 00:35:25,000 --> 00:35:27,360 rear foots tend to do better with heel counters. 763 00:35:27,600 --> 00:35:29,360 People that don't tend to do well with Here counters are 764 00:35:29,360 --> 00:35:32,960 people like me who maybe don't do as well with a stiff thing. 765 00:35:32,960 --> 00:35:35,600 Or you have something like a haggler deforming, meaning you 766 00:35:35,600 --> 00:35:38,360 your Achilles insertion is a little bit inflamed and kind of 767 00:35:38,360 --> 00:35:41,520 swollen, and so a hard piece of plastic pushing up to that 768 00:35:41,520 --> 00:35:43,680 doesn't feel very good. So that's like me. 769 00:35:43,760 --> 00:35:46,080 Heel counters don't work very well with me, but I still deal 770 00:35:46,080 --> 00:35:48,800 with them and always try to warn you about which one might work. 771 00:35:49,400 --> 00:35:51,680 It has a heel counter, a stiff heel counter, which one does not 772 00:35:51,840 --> 00:35:53,200 because I tend to prefer ones without. 773 00:35:54,720 --> 00:35:57,440 So there's also other things in the in the upper that kind of 774 00:35:57,440 --> 00:36:00,200 provide minor roles in terms of overlays and things like that. 775 00:36:00,200 --> 00:36:03,920 The midfoot lockdown is always really important, but the that's 776 00:36:04,120 --> 00:36:05,880 that's something you'll feel as you put the shoe on. 777 00:36:06,640 --> 00:36:08,920 Going back to geometry, I got to give a shout out to Mizuno, 778 00:36:08,920 --> 00:36:12,040 who've been doing this before this was cool that they actually 779 00:36:12,040 --> 00:36:14,280 haven't really used medial posts, or at least not very 780 00:36:14,280 --> 00:36:16,400 frequently. What they typically do is the 781 00:36:16,400 --> 00:36:19,360 internal geometry of their shoe provides stability. 782 00:36:19,360 --> 00:36:21,960 So they're they were using plates long before most people 783 00:36:21,960 --> 00:36:25,360 were, although they were using P backs plates, not P backs foams. 784 00:36:25,640 --> 00:36:29,880 They were using P backs plates to actually with the geometry of 785 00:36:29,880 --> 00:36:32,520 the plate to actually create what's called this wave, plate 786 00:36:32,520 --> 00:36:34,320 or fan. They would fan it out on the 787 00:36:34,320 --> 00:36:37,960 medial and lateral side actually so that when you rolled into the 788 00:36:37,960 --> 00:36:40,880 plate you would go forward because the fans would keep you 789 00:36:40,880 --> 00:36:44,000 in the center. So this is a great option if you 790 00:36:44,000 --> 00:36:45,520 don't typically tend to do well with pose. 791 00:36:45,520 --> 00:36:47,920 You want something unique you like something a stiffer rear 792 00:36:47,920 --> 00:36:49,600 foot. Because Zuno typically tends to 793 00:36:49,600 --> 00:36:52,520 be really stiff in the heel. That's another option for you. 794 00:36:52,520 --> 00:36:54,200 I apologize, I forgot to mention them. 795 00:36:54,360 --> 00:36:58,480 But yeah, so these are all the different methods you can find. 796 00:36:58,480 --> 00:37:02,480 The final question is how much do you need? 797 00:37:02,560 --> 00:37:05,120 And the answer is it's going to change, OK? 798 00:37:05,360 --> 00:37:08,040 At some point in your life you might not need any later, you 799 00:37:08,040 --> 00:37:10,240 might need a little bit more. It'll depend on your training, 800 00:37:10,320 --> 00:37:11,800 your injuries, all that kind of stuff. 801 00:37:11,840 --> 00:37:15,440 It will vary. So how do you find what's going 802 00:37:15,440 --> 00:37:17,680 to work best for you? And honestly the cop out answer 803 00:37:17,680 --> 00:37:20,040 is you got to find what's most comfortable for you. 804 00:37:20,840 --> 00:37:24,520 Most people are going to do really well in a stable neutral 805 00:37:24,520 --> 00:37:26,800 shoe or a mild stability or guided shoe. 806 00:37:26,800 --> 00:37:30,480 OK, a little goes a long way. I really think we over 807 00:37:30,480 --> 00:37:34,160 prescribed stability shoes and cause more problems than we 808 00:37:34,160 --> 00:37:36,560 really need it and that includes orthotics by the way. 809 00:37:36,680 --> 00:37:38,880 We definitely over prescribed those and I'm going to stand by 810 00:37:38,880 --> 00:37:42,160 my statement unless you really like the feel of an orthotic. 811 00:37:42,800 --> 00:37:45,040 If you just want stability, get a stability shoe. 812 00:37:45,080 --> 00:37:47,320 If a company is trying to sell you a stability shoe and 813 00:37:47,320 --> 00:37:49,360 orthotic, they're trying to upsell you. 814 00:37:49,800 --> 00:37:54,040 That's not necessary unless if you only reason to get an 815 00:37:54,040 --> 00:37:56,760 orthotic is if you really like the orthotic and the way 816 00:37:56,760 --> 00:37:59,240 orthotics feel. And typically you should try to 817 00:37:59,240 --> 00:38:01,040 get an orthotic with a neutral shoe. 818 00:38:01,040 --> 00:38:05,080 If you just like the orthotic, OK, yes, there is some variation 819 00:38:05,080 --> 00:38:06,920 to that. We caution people with this 820 00:38:06,920 --> 00:38:09,360 because orthotics and shoes, we don't always know how they're 821 00:38:09,360 --> 00:38:11,560 going to interact because companies don't test shoes with 822 00:38:11,560 --> 00:38:18,680 orthotics except for a very few. The Ghost Max and the Saucony 823 00:38:20,120 --> 00:38:22,760 Echelon are the two really ones where they are tested to 824 00:38:22,760 --> 00:38:25,400 accommodate orthotics. So just be careful with that. 825 00:38:25,560 --> 00:38:29,080 OK. So how much you really need is 826 00:38:29,080 --> 00:38:30,120 going to vary. OK. 827 00:38:30,120 --> 00:38:31,680 Most people need the mild amount. 828 00:38:31,840 --> 00:38:34,680 There are some people that if mild isn't enough, moderate 829 00:38:34,680 --> 00:38:37,040 might be fine, right. And you're not going to know 830 00:38:37,040 --> 00:38:40,480 this until you really put your foot in the shoe because all of 831 00:38:40,480 --> 00:38:42,640 our bi mechanical models aren't following up. 832 00:38:42,640 --> 00:38:44,640 You can see people that prone it a lot, that don't do well with 833 00:38:44,760 --> 00:38:47,040 any stability because that's how they shock, absorb and they're 834 00:38:47,040 --> 00:38:48,960 really good at it. There are people that don't 835 00:38:48,960 --> 00:38:51,480 pronate very, They only pronate a little bit and they need a lot 836 00:38:51,480 --> 00:38:54,680 of stability, OK, because you're not always able to see it while 837 00:38:54,680 --> 00:38:57,400 they're running with a shoe on. There's a lot of other things 838 00:38:57,400 --> 00:39:01,240 going on that might direct this. So if you find as you put the 839 00:39:01,240 --> 00:39:04,320 shoe on, like dad, this doesn't feel stable enough, you might 840 00:39:04,320 --> 00:39:05,360 need to go up. OK. 841 00:39:05,520 --> 00:39:07,800 So there's a lot of mild stability shoes out there right 842 00:39:07,800 --> 00:39:09,800 now just because there's a lot of shoes that are stable, 843 00:39:09,800 --> 00:39:11,840 neutral, that kind of blur that line. 844 00:39:12,200 --> 00:39:14,760 The shoes that tend to be more moderate stability are things 845 00:39:14,760 --> 00:39:17,920 like the Brooks adrenaline. I would have said socking a guy 846 00:39:17,920 --> 00:39:20,160 in the past, but now it's a little bit more mild given were 847 00:39:20,160 --> 00:39:22,320 stable neutral thing, although it still does work. 848 00:39:22,600 --> 00:39:25,680 Hoka Gaviota is kind of like that moderate to higher level. 849 00:39:25,880 --> 00:39:28,160 I didn't mention the Hoka Gaviota's H frame, which is 850 00:39:28,160 --> 00:39:30,960 interesting where they've kind of got like the stiff mid foot 851 00:39:30,960 --> 00:39:33,880 and then extends back and forth so you kind of can roll into a 852 00:39:33,880 --> 00:39:35,760 knot. I'm going off tangent. 853 00:39:35,760 --> 00:39:40,240 BJ's going to get mad at me. The ASICS Keanu is still 854 00:39:40,240 --> 00:39:42,640 considered a moderate stability show, although it's very well 855 00:39:42,640 --> 00:39:45,320 integrated. Hoka Gaviota, as I mentioned the 856 00:39:45,320 --> 00:39:47,120 Hoka Arahi, which is still posted. 857 00:39:47,480 --> 00:39:51,520 The Who else might think about the Nike structure, which comes 858 00:39:51,520 --> 00:39:53,760 out even though it's technically mild stability? 859 00:39:53,760 --> 00:39:55,800 It's stiff enough and the side wall is strong enough that it 860 00:39:55,800 --> 00:39:57,960 might be good enough for someone that needs moderate. 861 00:39:57,960 --> 00:40:00,600 Stability basically means that mild is enough for you, and 862 00:40:00,600 --> 00:40:03,000 you're going to know this as you take a shoe out and you learn it 863 00:40:03,000 --> 00:40:06,560 and you go oh. This I still get fatigued after 864 00:40:06,560 --> 00:40:08,680 a certain number of miles or hey, this just doesn't feel 865 00:40:08,680 --> 00:40:11,240 stable enough for me to get my foot doesn't feel good in. 866 00:40:11,240 --> 00:40:12,960 It feels like I'm going to roll off the platform. 867 00:40:13,160 --> 00:40:15,520 I'm collapsing more than I I feel like. 868 00:40:15,520 --> 00:40:17,640 I like that's where maybe moderate stability is going to 869 00:40:17,640 --> 00:40:20,360 be helpful. OK the final level is your 870 00:40:20,360 --> 00:40:22,320 motion control. Your higher level stability 871 00:40:22,320 --> 00:40:24,080 shoes. So your shoes like your Brooks 872 00:40:24,480 --> 00:40:27,160 beast which is one of the few out there if you need them. 873 00:40:27,200 --> 00:40:29,120 If you just want the most stiff shoe. 874 00:40:29,320 --> 00:40:31,360 If you want side walls. If you want to post. 875 00:40:31,360 --> 00:40:32,640 If you want to stiff heel counter. 876 00:40:32,760 --> 00:40:34,880 If you on a wide base. Literally this shoe has all the 877 00:40:34,880 --> 00:40:37,400 different methods put in this and geometry. 878 00:40:37,400 --> 00:40:41,040 If you're like dude, I have a super mobile foot, it collapses. 879 00:40:41,040 --> 00:40:43,440 I don't have very good control of it and I want the maximum 880 00:40:43,440 --> 00:40:45,760 control and I just like as much stiffness as possible. 881 00:40:46,040 --> 00:40:48,000 That's where the Brooks beast is going to come in. 882 00:40:48,040 --> 00:40:50,200 OK And I will say this shoe is also one that was over 883 00:40:50,200 --> 00:40:53,480 prescribed, but there's still a lot of people that do very, very 884 00:40:53,480 --> 00:40:55,400 well with this shoe even to this day. 885 00:40:55,600 --> 00:40:58,040 And which is why I wrote that article some time ago about why 886 00:40:58,040 --> 00:41:00,520 we still need shoes like this. Because there are people that do 887 00:41:00,520 --> 00:41:03,000 really, really well with this, that need all these different 888 00:41:03,000 --> 00:41:05,080 things. So if you find that one method 889 00:41:05,080 --> 00:41:07,240 isn't working enough for you and you think you might need all of 890 00:41:07,240 --> 00:41:11,000 them, a motion control shoe like the Brooks Beasts or the Brooks 891 00:41:11,000 --> 00:41:14,920 Addiction, which is still out there, might be good for you. 892 00:41:14,920 --> 00:41:18,160 But that's one of the few motion control shoes left on the 893 00:41:18,160 --> 00:41:22,080 market. OK, the glycerin GTS is almost 894 00:41:22,080 --> 00:41:24,720 there. It's not quite as stiff as it 895 00:41:24,720 --> 00:41:27,400 used to be, but it's still got quite a bit of mid foot and rear 896 00:41:27,400 --> 00:41:29,920 foot stability. So that's also another option if 897 00:41:29,920 --> 00:41:31,840 you want something a little bit more cushion. 898 00:41:32,080 --> 00:41:36,360 But the answer not to cop out on you is you cannot just rely on 899 00:41:36,480 --> 00:41:39,680 bio mechanics and looking at how much you pronate or don't, 900 00:41:39,680 --> 00:41:42,000 because we know all these different methods do not 901 00:41:42,000 --> 00:41:44,400 necessarily change how much you pronate. 902 00:41:44,400 --> 00:41:47,360 It doesn't change the actual angles, but it does change the 903 00:41:47,360 --> 00:41:49,400 velocity. It can give you more control 904 00:41:49,400 --> 00:41:52,720 over this stuff. So that's when I say how much 905 00:41:52,720 --> 00:41:54,680 stability you need. That's what you need to be 906 00:41:54,680 --> 00:41:57,040 thinking about. And that comes down to, hey, put 907 00:41:57,040 --> 00:41:59,120 the shoe on. It's, it's, I'm sorry, there's 908 00:41:59,120 --> 00:42:02,280 no exact measure of how much is just enough. 909 00:42:02,280 --> 00:42:04,160 That's just not. And I say this as a bio 910 00:42:04,160 --> 00:42:08,400 mechanist doing a PhD in this. There's no such thing as like, 911 00:42:08,400 --> 00:42:10,680 oh, there's this perfect amount you got to have, you got to 912 00:42:10,680 --> 00:42:12,440 learn. You got to go and try some shoes 913 00:42:12,440 --> 00:42:14,440 on, OK. You have to figure out, hey, how 914 00:42:14,440 --> 00:42:16,640 much feels enough, How much feels too little. 915 00:42:16,800 --> 00:42:18,480 And that's going to take some experimentation. 916 00:42:18,480 --> 00:42:19,880 You might be wrong one time. That's OK. 917 00:42:20,200 --> 00:42:22,520 And being a little wrong is OK because even people that need 918 00:42:22,520 --> 00:42:25,440 moderate stability are going to do fine and mild stability. 919 00:42:25,440 --> 00:42:28,320 So lots of people that really do well and issue like the Asus 920 00:42:28,320 --> 00:42:31,920 Keanu or the Brooks Beast or like maybe Brooks Beast likes or 921 00:42:31,920 --> 00:42:33,920 the the Glycerin GTS or the adrenaline. 922 00:42:34,160 --> 00:42:39,160 You have a couple mild stability options like the Hyperion GTS 923 00:42:39,160 --> 00:42:41,560 where if you want to do a faster day, you maybe want a little bit 924 00:42:41,560 --> 00:42:43,440 less stability. But something there, it's faster 925 00:42:43,680 --> 00:42:46,800 this exists and you're not going to die wearing a mild stability 926 00:42:46,800 --> 00:42:48,360 shoe. In fact, what the evidence 927 00:42:48,360 --> 00:42:51,040 suggests is that having a couple variations might be good thing. 928 00:42:51,040 --> 00:42:54,040 So don't panic and go, did I get enough stability? 929 00:42:54,280 --> 00:42:55,280 Go. You know what? 930 00:42:55,280 --> 00:42:57,840 Maybe I need a mild stability issue one day and a moderate or 931 00:42:57,840 --> 00:43:00,240 higher stability issue another. And having a little variation 932 00:43:00,440 --> 00:43:03,120 might be good for your body. So when you ask how much 933 00:43:03,120 --> 00:43:07,240 stability do you need, don't panic and and just realize if 934 00:43:07,240 --> 00:43:10,240 you need some, having a little variety might be key and figure 935 00:43:10,240 --> 00:43:12,360 out where you typically work best. 936 00:43:12,360 --> 00:43:14,080 And that's going to take some experimentation. 937 00:43:14,080 --> 00:43:16,400 It's not a bad thing. Just know that bio mechanics 938 00:43:16,400 --> 00:43:17,960 hasn't been very predictive of this. 939 00:43:17,960 --> 00:43:20,440 And I'm sorry, it's going to piss some people off, but that's 940 00:43:20,520 --> 00:43:23,400 the truth, OK? That comfort and how you feel 941 00:43:23,400 --> 00:43:25,760 and how the shoe feels. 200 foot is going to be one of the more 942 00:43:25,760 --> 00:43:28,480 predictive factors once you've learned how to appropriately 943 00:43:28,480 --> 00:43:31,480 predict it for yourself, which is the whole point of what we 944 00:43:31,480 --> 00:43:35,080 do, is helping you learn what's going to work best for you as an 945 00:43:35,080 --> 00:43:37,200 individual because it's it's so variable. 946 00:43:37,200 --> 00:43:41,400 My own journey was that again I was like post the postage shoes 947 00:43:41,400 --> 00:43:42,800 of the past. A lot of them weren't working 948 00:43:42,800 --> 00:43:45,680 for me now kept being told hey you pronate like crazy. 949 00:43:45,680 --> 00:43:48,920 I had a bio mechanics professor say you pronate so much I don't 950 00:43:48,920 --> 00:43:50,760 know how you run forward. And then I won the North Coast 951 00:43:50,760 --> 00:43:54,200 Conference championship for the 10K and it's like OK, well 952 00:43:54,200 --> 00:43:56,520 supposedly I pronate this is that bad. 953 00:43:57,000 --> 00:43:58,720 So I look for alternative methods. 954 00:43:58,720 --> 00:44:01,040 I trained in minimalist shoes for strengthening. 955 00:44:01,040 --> 00:44:03,680 I look for other ways to get through this and site was did 956 00:44:03,680 --> 00:44:05,240 very well. The side walls started talking 957 00:44:05,240 --> 00:44:08,960 about this, and I'm hoping this conversation helps you learn 958 00:44:09,040 --> 00:44:12,000 because, again, we're all different and that's okay, and 959 00:44:12,000 --> 00:44:14,000 that means you need to be okay, experimenting and learning, 960 00:44:14,000 --> 00:44:16,800 because that's the best thing about this sport is you'll never 961 00:44:16,800 --> 00:44:20,200 learn too much, OK? There's always something new to 962 00:44:20,200 --> 00:44:21,880 learn, especially about your own body. 963 00:44:22,080 --> 00:44:24,080 So as always, I hope this was helpful because it's just trying 964 00:44:24,080 --> 00:44:25,840 to figure out the science of the stuff that we're putting on our 965 00:44:25,840 --> 00:44:28,560 feet and the science is much more complicated then then you 966 00:44:28,560 --> 00:44:30,760 might want. But if you can distill that down 967 00:44:30,760 --> 00:44:32,840 and realize, hey, if you can figure out what works for you, 968 00:44:33,080 --> 00:44:34,680 there's a lot of different types of stability. 969 00:44:34,840 --> 00:44:36,760 You can figure out which one works best for you, what 970 00:44:36,760 --> 00:44:39,440 combination that probably exists out there somewhere. 971 00:44:39,440 --> 00:44:41,640 And that's what we write up all these shoe reviews and address 972 00:44:41,640 --> 00:44:43,280 that section. Hopefully that helps. 973 00:44:43,400 --> 00:44:46,840 We have an entire stability shoe section and we talk about this 974 00:44:46,840 --> 00:44:48,160 as well. So please go check out the 975 00:44:48,160 --> 00:44:50,320 website. We always open to different 976 00:44:50,320 --> 00:44:52,080 ideas. This was inspired by the way, by 977 00:44:52,080 --> 00:44:53,600 many of the different questions that we get. 978 00:44:53,720 --> 00:44:55,560 We don't always get to all the different questions that are 979 00:44:55,560 --> 00:44:57,640 emailed to us or message us on Facebook or whatever. 980 00:44:57,960 --> 00:45:00,240 We do hear you and we do want to try to answer you. 981 00:45:00,240 --> 00:45:02,040 So we appreciate your patience and hope this helps. 982 00:45:02,280 --> 00:45:05,440 And as always, I appreciate you listening, reading, falling on, 983 00:45:05,440 --> 00:45:07,480 whatever. Come back soon, we'll have more.