Do Orthotics ACTUALLY Improve Athletic Performance ?
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- เผยแพร่เมื่อ 31 พ.ค. 2024
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My custom orthotic guide and checklist: geni.us/custominsertReal foot doctor tests if orthotics REALLY improve athletic performance, speed, and jump height on a basketball, tennis, volleyball, badminton or any other court you may be playing on. This video is a must watch for any court athlete looking to improve speed, vertical height or just overall leveling up performance
Because orthotics have such different uses and indications, there is sometimes confusing evidence if they actually are performance enhancing or are just for pain and injury.
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Time Stamps:
00:00 Video Intro
01:00 Do orthotics improve speed
02:09 Do orthotics lower heart rate
02:54 Do orthotics improve your vertical jump height
05:47 Do orthotics improve athletic performance
As a foot doctor I look at tennis basketball and other court shoes a bit differently as I focus more on what foot types benefit from these shoes as well as the tennis, pickleball, basketball, running and hiking shoe's functional attributes
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Disclaimer : This is not medical advice, nor can I give you medical advice. Everything here including videos and comment responses is for informational purposes only and not for the purpose of providing medical advice. You should contact your doctor to obtain advice with respect to any health issue or condition. Nothing here should be construed to form a doctor patient relationship. - กีฬา
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Thanks, Powerstep or Game Day Pros which was better for you? Thanks
I’ve been using the game days in my training shoes and am starting to gravitate toward them more due to comfort- lower profile but the powerstep is more beefed up arch support but bulkier so if I had to buy another pair right now it’s probably be the game day pros - I have a review on them as well if you want to see the performance characteristics of them
@@FootDoctorZach Thanks I saw your vid about the powerstep vs victory? were you faster with the powerstep or gamedays. Guess I'll order both and compare. I never saw the weight difference, is the game day much lighter? Great channel
Yeah game days are slightly lighter - speed a bit better with powerstep but it was a small difference
Are you sure you put in your weight right on the website, thanks, I love the content super helpful
This channel is great. You’re offering a popular service but doing it in an insightful, scientific way. These videos are becoming must-watch material for me. Keep up the good work!
Thank you! I appreciate the kind words
I agree! This channel is so insightful
Thanks!
Love your take on providing information footwear reviews Zach! I have wide (2E) arched feet and your videos have been incredible at helping me work out longer and pain-free.
Glad they helped!
Just discovered this channel and I love it. I am 38 and recovering from ankle surgery. I hope to be able to run and play sports again. My feet under pronation is pretty bad and are a little wide (EE in proper size E in half size up). Exploring shoes that actually fit, support and aid performance have proven to be frustrating and then I learn of orthotics. I feel like I'm in over my head but I am so happy I atleast can learn a few things while watching
Glad it helped! Good luck with your rehab 👍👍
Thanks a lot for this scientific video🙌🙌
Respect the grind💪🏾
will you do a comparison between the custom ones? really really love the videos. super educational
Amazing video Thank you!
Best channel. Keep doing it!
Thanks!
did an internship for a podiatric company considering shoe development for diabetic people (proper pressure distribution is needed for them to not develop ulcers). Basically, your video summarizes my entire 2 month literature research on findings considering what shoe element is best for what person, haha. Turns out, there isn't a one size fits all best-performing shoe/orthotic, it all depends on so much more. Thanks for your insight, great vid!
Thanks! glad you got something out of it- this stuff is as much art as science as I’m sure you’ve come to see
Great video! I can't wait for your follow up with custom made orthotics. I'm also a tennis player and I'm looking to reduce foot pain (muscle pain) after a game... oh, maybe it's because I'm 58 years old ;-)
Haha- we’re all there in some way- especially us that play on harcourts all the time
Great vid and very interesting!
Thanks! Glad you got something out of it
Thanks Dr. Zach, this review helped me tremendously and I ended up purchasing the Powerstep Pinnacle. I have a set in every pair of shoe, whether it's for my pick up games or daily walking. I just like these objective reviews and it proves in some situations there is value in a fairly priced product.
Nice! Glad you’re feeling good out there
Good review topic!
Glad you got something out of it!
Great work
👍 appreciate it
I've used Spenco Polysorb Crosstrainers for years and have had great results with those in helping minimize knee pain, avoiding shin splints as well as not getting sore on my feet after or during playing. I certainly feel like my performance is better with them. I change them every 3 to 4 months.
I've found the biggest benefit I get for these types of orthodics or enhanced shoe is recovery time / playing under endurance (like tournament weekends).
I would really like to see your video about Superfeet Carbon vs TreadLabs Carbon (also Sf Green, Orange, Flex etc). It seems that NB now have Sf rebranded/custom insoles as well.
I wear custom ones for maany years now (pf syndrome in youth, being too skinny and weak, and insoles saved me, along with stretching the back of my legs) but would really like to try carbon insoles..
I’m honestly not the biggest fan of carbon fiber insoles but I’m sure I’ll get around to trying those
Solid! I swore by Superfeet Orange insoles for many years even though I could tell by lack of wear marks that I wasn't getting full arch support. Then I saw your review on the Powerstep Pinnacles a while ago. I switched to Powerstep Pinnacle High's for my tennis and running shoes and haven't looked back. They provide a higher arch than the Superfeet Orange's and still cushion under the forefoot like the Orange's do so maybe the Powersteps are just a bit better for me. Thanks for the excellent content!
Glad it helped you!
Your video production is really good; don't tell me you do the After Effects yourself? Love every one of your videos!
Thank you 👍 yes, much to my wife’s annoyance I edit all my own videos - has gotten a lot easier since diving deep into just one software package to do everything
Hi! Have you ever reviewed the G8 performance pro 2620? It mostly seems to be very popular with cyclists for some reason. I’m searching for an orthotic for soccer that can also be used in a running shoe. I have low arches verging on flat, and never used orthotics before. I like the g8 because it’s supposed to be highly customizable. Also looking at the custom super feet option, because it looks like the most affordable custom out there. But is it precise/custom enough and worth it?
Your thumbnail game is on point.
Haha thanks
Hey, Zach! Loving all the reviews, especially of basketball shoes. Makes me want to get back on the court :)
I'm an overpronator who gets plantar fasciitis maybe once every 1-2 quarters. I like to walk a lot.
Is it a bad idea to get a supportive insole for a stability shoe like the Hoka Gaviota 4 or Asics Glycerin GTS 20, since they have stability features built in for pronation?
It depends on your situation.- id need to examine you to say for sure but i put plenty of people in max control shoes with an orthotic too
Hi Zach,
Really loving your videos, they are great. I play a lot of tennis - I’m an overpronator and my arch is normal but my foot becomes flat when I’m walking / running, not when sitting or standing still. To correct the overpronation would you suggest an insole such as the powerstep? Or maybe something different like a heel insert? Thanks so much for your help.
Unfortunately I can’t give personal medical advice outside of my clinic setting due to state licensing - that kind of history really needs an exam to make any recommendations
Robert, as long as you have not injured yourself in the past you should be fine. it is a pseudoscience that any type of over or underpronation must be corrected. if you have been injured, then that is a different story
Hi Zach. I have this painful Metatarsalgia for quite some time now. What shoe models will you advice for me?
Hey Doc, great video as always!
Maybe an odd specific question, but i got a pair of high quality orthotics made for my foot that i used for 6 weeks (marine bootcamp in Holland). Do you think it’s worth using that over the standard new soles that Nike vapor’s come with even though the orthotics are used? Thanks again Doc! ;)
I couldn’t say for sure without knowing what materials the orthotics were made of but 6 weeks is nothing in the lifespan of a custom orthotic we prescribe for patients- typically around a year of life for those - so I would hope the ones you got were at least made to that standard
@@FootDoctorZach Thanks a lot!
You you ever tried or heard of
New Balance Sport Active Cushion Insole? I just got them for my flat over pronating arch and they seem ok but not sure if power step or move pro would be better
Hey zach, after playing basketball my left side of my hip near my glute left knee other side would start hurting would orthotics help me this
Great channel! Really enjoying your analyses and descriptions. What’s your opinion of “Soul Insoles” for athletes with flat feet?
😊
the most insightful sneaker channel on TH-cam 🔥🔥
Thanks!
how was the comfort levels between the insoles during play? and for you personally, do you prefer comfort insoles, performing insoles, or a mix of both comfort/performance? def excited for your custom insole test!
Powersteps much more comfortable for my foot- comfort really comes from contour so the better it contours your foot the better it will feel
@@FootDoctorZach a follow up: how was your movement on the court after a session? compared to say using a broken-in shoe. besides the aerobatics, did your movement, splitting, caraoca step, etc. feel fluid as well? thanks doc
Yup felt fine - no issues
Hey doc great video. My question is what is the thought process with an athlete with an inverted heel? This specific person has bilat inverted heel with bilat bunions. Dr. put custom arch supports in shoes with no real affect. Perhaps because compensation are caused from heel? To me compensation appears to go this way: inverted heel - heel doesn't pronate properly, compensation - transverse tarsal joint pronates excessively, compensation - tarsometatarsal joint supinates. losing first ray contact and so abduction of first ray. Is there a simple solution (I know all people are different.)? It just seems that something is being missed. Thanks
Typically with varus in the rearfoot there is increased pressure under the first ray unless rigid and uncompensated - there are many explanations of why the orthotics didn’t help but I couldn’t even begin to answer unless I examined the foot
What is the general rule on how often to change out orthotics? I use the green superfeet but never know for sure when to buy new ones.
Hi there, just saw this. Do I need to buy shoes half a size bigger to wear these? thanks.
Thanks Zack, love your videos. One thing I have always wondered is that you talk about your wide feet. I think you might have even said 2E width. I’m a 1E width. You play test in standard width shoes all the time. How do you fit in them? I can’t wear a standard D width shoe yet you seem to routinely test D width all the time. Is there some magic here? Keep up the great posts. You are #1 on my subscription list.
Thanks I really appreciate that- yeah I mean it’s tough sometimes I get cramps on the more narrow shoes but I’ve gotten good at being able to evaluate in a neutral way even though my foot may not like a shoe I can still tell if it’s decent at scale - just part of the territory being a foot doc
Great video Foot Doc!
I'm just a little confused tho you mention the Power step pinnacle Maxx as the insole of your choice but in the description you have the different model. (Not the Maxx) which one is the best for athletes? I ordered the Maxx which looks like a brown on the cover of the box
More recenly the pinnacle has been as good IMO so ive gone to just the pinnacle - both great
Hi Doc! I was wondering if I can put orthotic insoles in my KD 14 as I got half a size larger than my usual size (I got US 10.5 instead of US 10)? I would like to ask if it is okay to put the orthotics over the original insole as the original insole seems to be glued, or should I remove the original insole first?
In terms of sizing I have no idea I’d have to examine you but I typically take out the factory insole before putting a replacement in
Hello Doctor, I have the puma mb 1s and was wondering if you could put orthotics in over the normal insole that comes with the shoe instead of taking the old insole out. It comes glued in which I why I was asking. Thank you.
You can but its going to get really stuffed in the shoe
Hi Zach, thank you for this insightful video! Would you suggest these types of orthotics for athletes with high-arch rigid foot types as well? Also, do you think they would have the same effect for soccer athletes in cleats?
High rigid arches are the hardest to fit orthotics so its really case by case - those patients in my office are usually going custom
I haven't tried the PowerStep. I use the VKTRY in my Vapor X Knit and my Asics Court FF 2. I love it. But in the GEl 8 is terrible. Since I have been using the VKTRY, my recovery rate is quicker, and feel less strain on my legs, took a lot less shock out of the impact. I have a slightly flat foot with a lower arch/collapsing arch. Do you think if the PowerStep is a worthy try for me?
Not sure it depends what your body gels with, I personally find the powerstep to have more contour and shock absorption but some people like the feeling of full length carbon fiber - but powerstep is still my gold standard that I recommend to my patients in the office
Do I use these over the insoles in the shoe or do you remove the shoes original insole
hey doc. i recently got diagnosed with a lisfranc injury. its not a fracture as nothing came up on the xrays. so im thinking it might be a sprain or a partial tear? ive been out for about 2 months and i have been in a walking boot. however, i can walk without the boot but there is some decent pain after a while. i cant jump or put pressure on my foot or push off with it. i play alot of basketball so im wondering where this injury is going to lead me.
Lisfranc is a really touch and go type injury - most in my experience are worse than they look but I couldn’t tell you with out examining you and looking at all your imaging - I always get MRI’s of any of my suspected lisfrancs just because they wreak havoc on so many of my athlete patients
Hey, loving the channel! Picked a pair of shoes (Solution Speed FF 2s) based on your vids, and just got in a pair of Powerstep Orthotics. The thing is, I'm a pretty bad supinator, really push off of the sides of my feet and the outside treads wear out pretty quickly. Are orthotics good for supinators like me?
Thank you- yeah they are but there’s a ton of nuance to it - overpronation is easy to fix with an orthotic but supination often requires a custom orthotic because of the different foot shapes associated - but like anything else some people do great with the otc others need the custom
@@FootDoctorZach cool, thank you! I'll give them a shot and see how they feel.
I am doing flat feet surgery next month. Does that improve jumping. Or just makes it worse?
Zach any suggested insoles for haglunds deformity? The one i have is the sof sole airr insoles
Can you recommend if superfeet blue insoles are good for basketball?
Foot doctor - I was with you since the very beginning ! 😂 ( you are blowing up )
Ah the early days of talking to 12 people haha thanks for sticking around!
Hey Zach, great video once again. Quick question, do you think I should go half a size up when inserting an orthotic like the power step because I felt the shoe was too tight (which caused me discomfort) when I placed it my tennis shoe?
I don’t with over the counters but some people do who wear really bulky orthotics - kind of depends
Hey Zach!! Which orthotics do you recommend for knee OA? I just came across one with 60 day money back guarantee that unloads the medial side??HUMANCO.. ever heard of them?
Couldn’t say without an exam
Just bought a pair of the power steps and played basketball in them
I feel 2-4% more springy but it feels uncomfortable under my heel, I still like them though, maybe added .5 inches to my vert but I’m moving and cutting faster
Do you remove the original insoles?
wow, this is the most scientific explanation of orthotic performance evaluation i have ever seen. Hall of fame type of material.
Thank you 👍👍 glad you got something out of it
Hey Zach
Did you ever do a video on your custom orthotics and how they compare performance wise to the pinnacles or just performance (jump/speed/etc) in general?
I will be shorty actually
Thx! I thought I couldn’t find it. I’ll watch for it
I was wondering…maybe you could mention your thoughts on orthotics and if they increase the chances for ankle sprains by raising your foot due to materials/cushioning
which one do you recommend powerstep or vktry?
Does this work on hockey skates too? Thanks!
its fascinating how your feet is linked to your health, especially your sport performance,
IMO, your performance is directly affected by how much you invest in your health/bio mechanic.
Many athletes or regular sport players, they seek extra performance from Orthotics, but if they were to be more aware about the in-depth on the wide topic of how your feet work from ground up, with and without shoes/ orthotics, they'd know that these extra performance from Orthotics mentioned above arent the most important things.
In fact, some simple stretch/ warm-up exercise can improve as much or more performance that they often seek out of these sport equipment.
My point is that, we can learn much more through Orthotics than just the instant performance boost they give us by wearing it, We can learn some important and interesting facts how our body work, how the feet delivery energy. In addition, as we learn about our feet, we ought to improve our performance by targeting whats our Bio-mechanically limited, because thats root of our limitation, not because we dont have the right Orthotics.
I see Orthotics more than just as a performance boost equipment for sport, I see also as a reminder of what i can improve and what limit my body to perform and where to improve. As i said, it such an interesting fascinating things to see a clear improvement just to wear these Orthotics. And I wish more people to come across this side of sport, so that we all can exercise in a more scientifically better way, we can gain more, and not to suffer unfortunate injuries/ limitation upon our body.
Yes there’s always some frontier that some but not all will push to- every foot and person is different so all will have different experiences with the same tech so it’s how to individualize this stuff is where the breakthroughs will come
hey Zach, I want to buy a powerstep insole but since it seems to only have this specific model in my size available in my country, I would like to know if you know if it's as good as the pinnacle model ? It's to play basketball. Thanks for you answer, and nice videos btw :) The model I'm talking about is this one : PowerStep® Pinnacle Plus with Met, it seems to have something in the middle of the insole but I dont know what's its purpose nor if that's good or bad for playing basketball... If you can help me it would be nice !
No idea without examining you
@@FootDoctorZach oh ok thanks anyway. And do you know if the physix gear sole are good for basketball ?
Where can I get a rubber and foam shirt?
I love your videos, my son won’t buy a pair of shoes without making sure you have reviewed them first. Would it be possible for you to start weighing the shoes or insoles with a food scale? The weight of a basketball shoe is hard is to find.
Thank you -during all the midsole teardowns I show the weight of the shoes 👍
My 15years old daughter always has pain at the arch of the feet during/after exercising and sports (she is a sprinter and hurdler and plays tennis). Any advise?
Not something I can diagnose and treat without an exam unfortunately
Hey Zach...I'm a basketball player and have 4 pairs of Vk insoles that I've been using for 4 years. They have sport related specifics for the ordering process as you know...I'd be under the court sports/basketball category. I also had to provide my age and weight, so all 4 pairs are the same and I use them almost. every time I'm on the court...games, practice and extra on court training. I had 1 instanced in 2021 with an abscess of foot//ball of the foot infection under a callus. I had treated that and had the callus removed but they come back. It's now 2022 and I usually get another Vk insole every March.... After viewing your video..it makes me wonder if I should try a pair of power step insoles...especially for training and outdoor on court work. Also I'm looking for your custom insole video as I type this...thanks again for the great content!
That’s suspicious for sure- with vktry that carbon fiber comes all the way to the toes unlike others where it ends before the ball of your foot so I don’t think they “caused” it but could be aggravating something that’s already there - yeah for that if it’s me I’m going custom - you can also check out my video on the move orthotics that came out- little more low profile than the powerstep
Hi Zach. Thank you for this video. Do I have to go half shoes size up if I’m replacing the stock in soles with an orthotic?
I usually don’t but it’s personal preference
Stupid question: Do you have to take out the stock insole from a shoe before adding the orthotic, or does the orthotic just go on top?
Remove the original insole
Hi Zach,
Doesn’t the fact that an orthotic (even a customized one) doesn’t know what type of shoe it’s going in mean that it’s going to really affect performance, especially when it comes to stability of the ankle? Because every shoe is different, if I put my customized orthotic into my pair of AJ36s, it will perform much differently than my pair of PG5s.
If a shoe already has higher medial arch support and then you put in an orthotic won’t that mean it makes you more likely to roll your ankle outwards for example ?
Thanks! Love you insightful and evidence based reviews!
Kevin
Yeah you're the right line of thought- the orthotic will amplify the shoe to some extent- the less a shoe has going on with it the more you notice the insert, the more stack the more the orthotic is just exaggerating the shoe
Can you tell what if the Orthotics on those basketball performance? are they maxment for our performance? I am in my middle age that performance is not my aim for training. I wish I can see your commend like I own Aj36 Kyrie 7 8 zion freak 3 I used all of them with same carbon orthotics. I think thats good performance. I also run with Alphafly which is efficient energy saving I think basketball shoes with nice orthotics are really good
It’s similar for all court sports
hey Zach when you take out the insole of the original shoes do you heat the inside of the shoe or just ripped it out?
Depends- if it’s glued in tight ill heat it for a few sec
@@FootDoctorZach ok thanks
From a training (non medical) perspective, also adding technique and athleticism to the equation, orthotics begging to be more for comfort and injury prevention…Also considering that Wilt Chamberlain was performing in that level wearing some damn Chuck Taylor’s
Yup nothings going to make up for natural talent that’s for sure
The 1960’s chuck taylors were more cushioned.
Hi can you please advise if orthotic insoles 1) prevent ankle injury? 2) help to recover faster in case of an ankle injury?
Not really, but it also depends on the injury- no way to say for something that broad
@@FootDoctorZach thanks a lot
why do you use pinnacle instead of the Pulse insoles that are made for running, and wont the heel post be worse for basketball players lateral movements to increase the risk of rolled ankles? Shouldnt we just buy the Pulse performance ones?
Check out my recent top 5 tennis video- i did an ad spot for the Pulse vs Pinnacle that sums up my thoughts
Which insole is better?
would like if you could review IceBug insoles,
Where to get custom insole
What about the dr schoals that u step on that machine that tells u what’s best for your foot type
Not a fan at all of those
I have custom ones made because of excessive difference in length of my legs more then an inch difference, it caused my back to act up. With 20+ hours on court easy. Custom orthotics costs me 250 euro ' s with a year warranty. If it helps my performance also that I see as a bonus. Still months to go in my recovery after I fell & tore a ligament off in my thumb.after surgery, Had to switch from left to right. To keep playing/ teaching/ earn a pay. Now 4 months in stil have poor mobility, slow going process.
That’s a tough break with your thumb but on the bright side you’re going to really strengthen your non dominant side and will probably come back much stronger once you are able to play lefty again
Mind if I ask why you didn’t run on a track?
Great video!
For running, do you think it is better to use orthotics in “neutral” shoes than in “stability” ones?
I have tried stability shoes without orthotics but I still don’t feel I get enough support for my flat feet and sometimes experience some pain in heels and knee.
Can orthotics in stability shoes be too much ?
It’s different for everyone there’s no hard rule- I have countless runner patients who are in stability / motion control/ maximalist shoes that wear orthotics too- orthotics serve a variety of purposes so, especially for runners, it’s a lot of trial and error and more importantly what kind of a striker / foot shape you are
The biggest benefit to orthotics for me has always been preventing injuries to allow me to get more volume in training per week.
I think numbers are great and clear, but they don’t necessarily tell the whole story. Sometimes you may deliver better results just because you feel more comfort or confidence that trust yourself more which appropriate insole can sometimes offer. Tennis is all about feel. What makes you feel better gives you better result even if the numbers may tell another story.
Yup as long as it has to do with sport there’s always going to be the human element - that’s why I try to test both short term and long term performance
I had mine custom made. I was scammed while running and it’s really helped to balance out my technique and reduce injury
What’s the best orthotics for flat feet?
Powerstep or Move game day pro
What about wearing a pare on daily basis? TY
A lot of people find benefit- depends on your foot type
@@FootDoctorZach TY. Nothing special, the right one is normal, the left one little bit flat. I am wondering which ones is good for prevention of flat feet. Because with the age all of us are going to become older.
Surprised you didn't do gameday pros
I wonder why you don’t ever seem concerned about raising the heel in shoes, or with insoles. I only experience pain in the forefoot. These insoles are mostly heel lifters - the first couple are. Physics tells us that when the heel goes up, weight distributes forward. Certainly I am not the only one with forefoot pain from tennis, considering inserts/orthotics. I’d be very alarmed if custom orthotics for my condition raised my heel, regardless. I really enjoy your videos and analysis but I’m thinking keeping my heels down is for the better right now.
Most intrinsic posted orthotics actually rock you back because the arch is more pronounced than the heel - that’s why I never put extrinsic heels or platforms
@@FootDoctorZach Got it, thanks.
Man, those VKTRY insoles are so expensive I’m so happy I didn’t buy them. lol.
I wear orthotics because my knees and feet hurt less when I wear them. I don’t know if performance improves and don’t care. If my feet feel better performance will be better.
Mythbuster version of review
Haha yep
Vktry insoles have 5 or 6 different levels of stiffness. It should say on the bottom pro 5 or pro 3 for example. Which was yours?
Not sure I don’t see a number on the bottoms just the sizing but they’re the gold at 201-250lbs - went with one higher weight class to get more stiffness out of the carbon fiber - but now that I say that I should try them at a lower weight class too and see how much that makes a difference- could be good for people wanting an even lower profile set up
Right, like tennis shoes today aren't invasive enough ?? For no legit reason less add plastic insoles now ! This is the reason why so many people are getting injured. 🙄
Orthotics help me in tennis
What ab new balance insoles?
SOLE
THE DAMIAN LILLARD INSOLES
SOF SOLES
AETREX
SUPER FEET
that heal striking gave me pain
🤕
This just proves that vktry insoles don't lie but aren't worth thr price
interesting..
Thank you 👍
The VKTRY insoles are overpriced trash
For victory insoles u need to supply your height, weight, sport etc
First!
🥇
@@FootDoctorZach wow, finally got a gold medal!
The dry sort delightfully glue because cirrus univariately cycle throughout a general gentle tortellini. long-term, periodic dash
Marginal gains
Yup for sure - only noticeable over long periods and in higher levels
Why do you heel strike? Even the birds are singing that's no good. No wonder why some people need such a high tech under their feet for a basic human function such as running.
Dude runs on his heels