5 tips for running with foot orthotics

It may surprise you, but running in comfort with your orthotics is entirely possible. The trick is to choose a model that’s designed for running and is tailored to your body mechanics and the morphology of your foot.

Medicus has 5 tips to help you run with foot orthotics. Follow our lead and you’ll be running pain free!


1) Get custom foot orthotics

Custom foot orthotics have become a must for proper biomechanical alignment when running.

To avoid pain or injury when you run, it’s best to have a pair of foot orthotics made just for you using a mold of your feet and based on a thorough biomechanical assessment.

Medicus’s exclusive Bio-Dynamik® foot orthotics are comfortable, discreet, and fully adapted to your lifestyle.


2) Get a biomechanical assessment

For custom foot orthotics, you’ll need a biomechanical assessment. To have you running optimally and comfortably, your orthotics must be designed to take into account your posture and the amplitude of your limb and joint movements.


This type of assessment is carried out by a qualified orthotist/prosthetist registered with the AOPQ, Québec’s association of orthotists and prosthetists. These trained professionals assess:

  • Your gait (with and without shoes)
  • The pressure points for each of your feet
  • The morphology of your feet
  • The amplitude of your limb movements
  • The posture and alignment of your limb structures

If you’re a runner, this type of assessment is especially important given the risk of muscle strain or a repetitive stress injury.


3) Ease into your foot orthotics

Running with orthotics doesn’t happen all in one go: you’ll need to give yourself time to adapt. Before you start using them when you’re active, it’s important to get used to wearing them gradually, one step at a time.

  1. In the first week, start by wearing your foot orthotics for one or two hours a day. Even if they’re made for being active, wait before you go running with them.
  2. If you don’t feel any pain, you can add an hour each day. Be sure to remove them when the time is up!
  3. If they get painful, skip a day and start again the next day.
  4. After a few weeks, when you’re so used to your orthotics that you forget you’re wearing them, you can start running with them.

If, after all that, they’re still uncomfortable, see your orthotist to have them adjusted. You’ll also need to schedule follow‑up visits to track your progress.


4) Get the right shoes for you

Whatever your sport or level of activity, it’s important to wear shoes you like that correspond to the anatomy of your foot and provide proper support. Look for a shoe with a thick sole, a heel that’s about an inch thick, and extra cushioning in the heel.

Medicus has shoes for every active lifestyle and carries respected brands like Asics and New Balance. These shoes are renowned for their comfort, quality, and stability, so your feet get the best support, every step of the way. Discover our models!


5) Work on your technique

Running with orthotics won’t affect your technique. But of course, you need to make sure you’re running properly to prevent pain and injury.

By following the advice below, you should be able to run free of any pain:

  • Be sure to warm up/cool down properly before/after you run
  • Avoid landing on your toes (the impact should be distributed across the middle of your foot)
  • Aim for a short stride
  • Take breaks
  • Stop running as soon as you feel any pain

Including muscle‑building exercises and stretches before and after you run will make you a more efficient runner.


6) Find a qualified orthotist

Medicus has some 145 orthotists, prosthetists, technicians, and professionals who use their expertise to enhance your well‑being and quality of life.

The Medicus team uses the latest technology to measure your feet and conducts expert check‑ups to make sure you’re comfortable at all times, whether you’re running around the block or running a marathon!


Validated by Emmanuel Beauchemin, Head clinician at Médicus

Got questions?

Book an appointment with an orthotist now.