Running Shoe Shopping Guide

By now, you should all have an understanding of the type of foot you have and the type of shoe you need. If you are still confused or would like a more detailed biomechanical analysis of your foot or gait pattern, feel free to contact us at Elite Sports Physical Therapy at 510.656.3777.

For those ready to take the plunge, let me give you a few more tips about purchasing the right running shoe for you.

1) Go shopping for shoes around the time you would run- Feet swell a little bit during the day with our weight resting upon them as we go about our business. So if you normally run in the evenings or afternoon, don't buy a pair of running shoes first thing in the morning.

2) Try the running shoes on with the socks you will run in- Don't wear dress socks to try on running shoes if you are stopping by on the way home from work. If you wear ultra-thin moisture wicking socks when you run, don't try on running shoes on a day you are wearing tube socks. Try and get as close to the feel you will have when you run. This will give you the most accurate picture of whether or not the shoe is appropriate for you.


3) Bring your orthotics with you- If you wear orthotics when you run, be sure to bring them with you. You will have to take into account the space the orthotic will occupy in the shoe.

4) Try on both shoes- Their could be a slight difference in the way each shoe is made or even in your foot size. Some people have one foot slightly larger than the other. Be sure both of your feet are comfortable before you seal the deal with the shoe store.

5) Try running in the shoe if possible- You wouldn't buy a car without test driving it right? So why would you just walk around in a shoe if you need to see how it feels when you run? Some stores, especially running specialty stores, may have a treadmill or track for you to try a light jog in the shoes before you purchase them.6) Try on more than one model of shoe- Once you know your type of foot and shoe, try on several different models to see which one fits the best. Every manufacturer makes slight tweaks on their models, even if they claim to be the same shoe type. See which one is the most comfortable for your foot.

7) Try to go to a running specialty store- As mentioned above, some of these stores focus on making sure you have the right shoe for your foot, so that you can get the most enjoyment possible out of running. Many of these stores are owned or managed by experienced runners. Buying a good pair of running shoes at a big box retailer is like buying a bike or golf clubs at Walmart. No offense to Walmart, but if you want the highest quality gear, you probably have to go to a specialty store. Look online for a retailer near you.
I hope this guide provides you some helpful hints on how to ensure you have the best fitting shoe for your foot. And remember, shoes have life to them as well. Once you have found the right shoe, that doesn't mean you stick with it until the sole falls off or the bottoms are so worn there is no tracion. Studies show that after 100 miles of running, a shoe loses about 10% of it's shock absorbing properties. After 400 miles, the shoe loses 80% of it's shock absorption.

So next time you think of hanging onto a pair of shoes because they still "look OK," ask yourself this: Would it be better to invest another $80-100 on a pair of new shoes when the time is right or to save the money and have to go see the doctor after continuing to run in my old shoes? If you ask me, I'd pick the new shoes!!!

It's Not Just The Glass Slipper That Needs To Fit

We all know the story of Cinderella and the glass slipper. It's all about how the slipper fits. The same goes for running shoes as many of you gear up to start training again as the weather warms up. And I know the decisions to select the correct running shoe can be overwhelming with all the different shoemakers pushing their "technology" and the varied pricing from one type of shoe to the next.

Well I'm here to help you simplify that process, because I know how important a good pair of shoes can be. Pick the right one: You'll be enjoying them for a long time, achieving your fitness goals, and avoiding serious injury. Pick the wrong one: You may as well pencil yourself in for an appointment with me sometime down the road.

Understanding Pronation
A lot of clinicians will tell you that pronation is bad. Well I'm here to tell you that it's good. Overpronation is bad. Pronation is normal. It's natural. And we should all do it. You see pronation is the process where our foot rolls from the outside of our heel to the ball of our foot when we walk. This is a very important part of our gait mechanics because it helps us absorb shock. If there is too little pronation people can develop stress fractures, cartilage damage, even arthritis because the shock is not dissipated. If there is too much pronation, people tend to develop overuse injures like plantar fasciitis, shin splints, and tendinitis.What Type Of Foot Do I Have
Selecting the right shoe begins with understanding the type of foot you have. Then you can accommodate your foot with the multitude of options available. Feet are usually separated into 3 basic types: low arch (overpronators), normal arch (normal pronators), and high arch (underpronators). You can determine this by looking at the imprint your foot makes on a dark colored towel when you step out of the shower.

Low Arch- No curve along the inside of your foot noted and imprint shows the whole foot. These people overpronate and will need a shoe to control the motion from going too far.

Normal Arch- A curve is noted along the inside of the foot. The band from the heel to the toe is a little less than half the width of the foot. These people just need a shoe to keep them doing what they are doing. The foot is functioning fine and we don't need to mess with it.

High Arch- A large curve is noted in the inside of the foot. Very thin band from heel to toe. These people need lots of cushioning from their shoes because they underpronate. They don't absorb shock, so they will need a shoe to do it for them.
What Type Of Shoe Do I Need
Now you know what type of foot you have, so what type of shoe do you get? Well it's easy enough because there are 3 shoe types to go along with the 3 foot types: motion-control, stability, and cushioned.

Motion-Control: These are shoes for the overpronators or low arch types. These shoes will help limit the overpronation, so they usually have a very thick arch and the sole of the shoe almost mirrors the foot.

Stability- These are shoes for the normal arch or neutral foot. They just keep your foot doing what it was meant to do. There is a semi-curve to the sole of the shoe, but the inside should not be built up too thick. If the arch is too rigid and stops your pronation (shock absorption), problems with arise.

Cushioned- These shoes are for the underpronators or high arch types. There is a curve to the sole of the shoe that may help with the heel to ball of the foot motion, but the most important thing with these shoes is that help with shock absorption. If your body is not absorbing shock, you will need a shoe to do the job.

By now you should have a good idea of what type of foot you are and what type of shoe you need. This will help narrow the field down some, but you will still have many options to choose from. In my next post- some shopping tips for you as you look for that perfect fit!!

Work It Out!!

Did you know that the American College of Sports Medicine (ACSM) guidelines recommend at least 30 minutes of moderately intense cardiovascular activity 5x/week or 20 minutes of vigorously intense exercise 3x/week?

In addition to cardiovascular training, strength-training is recommended 2x/week for at least 8-10 different muscle groups. Sounds like a lot, well it's not. There simple things that you can do and you can look up the guidelines at: www.acsm.org for more details.

Thanks to Jeanene Cannon of Physique Complete for helping us start/continue on that plan with a nice small group Boot Camp tonight. If you are not sure how to start your program, she can be of great assistance to you. Check out her website at: www.physiquecomplete.com to see all of her offerings which include: 1-on-1 Personal Training, Boot Camp Classes, Nutrition Consults, Mommy/Baby Training Classes and much more.

At ESPT, we also offer personal training, with the goal of improving sports performance or postural conditioning. Two of our physical therapists are certified by the NSCA as Strength and Conditioning Specialists. This is the gold-standard of personal training certifications and is required by anyone wanting to work with Intercollegiate or Professional athletes.

Feel free to contact us at 510-656-3777 or jchun@espt-ca.com for more details about our personal training packages.

ESPT Begins 3rd Year in Fremont!!!

On February 1, 2009, Elite Sports Physical Therapy (ESPT) began its third year providing sports and orthopedic rehabilitation to Fremont and the surrounding communities.

"It gives me great pleasure to see the satisfaction of our referring physicians and all of our valued patients," says Jacon C. Chun, MPT, ESPT's Director of Physical Therapy. We opened up our doors in 2007 to 1 patient. We now regularly see close to 20 patients a day."

To some, those numbers may not seem like a lot, as it is typical for a single physical therapist to see 15-20 patients a day in many clinics in today's world of declining reimbursements. With assistants and aides in a factory-like setting, some clinics can see 45-60 patients a day. Patients are shuttled around between clinic staff and only get to spend about 15 minutes with the treating therapist.

"At ESPT, our goal was not to be focused on revenue from the get go. Of course we want to make sure we cover our expenses, but I knew that if we took care of the clinical aspect of things, the referrals, patients, and respect would follow," comments Jacon. And they have. So  much so, that ESPT just hired their 3rd physical therapist in February.

At this very difficult economic time, when most clinics could be cutting back on professional staffing and looking to increase productivity with assistants and aides, ESPT stands by their commitment to the best quality rehabilitative care. With the hire of their latest PT (see this post), Elite Sports Physical Therapy is holding true to their promise of providing the most 1-on-1 Physical Therapist time in Fremont.

"It is very important now that the little surplus/cash reserves that families have goes to ensuring they get the best medical care possible," says Chun. "We don't want people to come in and feel like they could have received the same treatment from a personal trainer, massage therapist, or from just reading a blog on some website. We want to make sure that people get the most out of their hard-earned money. We want them to see what Evidence-Based Physical Therapy is all about." (See here).

In addition to the most 1-on-1 PT time in Fremont, ESPT is the only PT clinic in Fremont with a Board Certified Sports Clinical Specialist and that does not double-book their patients. What this means is your treatment dollar will get you more at ESPT. You will have access to cutting-edge equipment seen only in the Bay Area's top sports medicine facilities, you will not be shuttled between assistants or aides, and you will enjoy the experience of being treated like a pro!!!

Feel free to contact our office if you have any questions about our services or our insurance coverage. Our clinic manager will be more than happy to explain and to show you why ESPT is the Best in Fremont!!

Recession Blues? ESPT's The Answer For You!!

At Elite Sports Physical Therapy, we understand that it is a very difficult time now for the economy. We also know that everybody is trying to make sure their dollars stretch as far as they can. Budgets are going to be tightened and compromises will have to be made. But one area, where that shouldn't have to happen, is your medical care. We feel, as you probably do, that your health is a top priority.

There are several reasons why we think you should consider ESPT for your orthopedic and sports physical therapy care, especially at this time:

1) Flexible Scheduling- At Elite Sports PT, we are now seeing patients on Saturday!! That's right. If you do not want to take time of work during the weekday, we can fit you in for a Saturday visit. We understand that most people do not want to be away from their workplaces, so we don't mind spending extra time at ours to serve you. We are open 8AM- 5PM on Sat., as well as 8AM-7AM Mon-Fri.

2) In-Network Provider- We are a network provider for most major insurances, medicare, and we accept cash patients. As a network provider your out-of-pocket expenses with us would be the same as any other clinic in

Fremont. Except that you would have access to the premier sports and orthopedic rehabilitation facility in the area. (More about this below in #4). For the insurances that we are not in networks with, we can compare our cash rates to what your out-of-pocket expenses with your provider would be to find you the best way of accessing ESPT's services. These are only a few of the insurances we accept. Please call us for specific information about your particular plan.

3) Multiple Payment Options- We are committed to making sure that everyone has access to the highest quality orthopedic and sports physical therapy care. We accept cash, checks, and most major credit cards at ESPT. We will also work with you on a payment plan if you are not able to pay your invoice in full at the time that it is due. The most important thing to us is that you get the care you deserve, when you need it. Not when you can afford it. Please call our clinic manager Jake, to see how we can best help meet your needs. He is very helpful and a joy to talk to. 

4) Best Physical Therapy In Fremont- No other clinic in the Fremont area can provide you care that is as comprehensive and as complete as Elite Sports Physical Therapy. We have the only Board Certified Sports Clinical Specialist in the area, 2 athletic trainers, and 2 certified strength and conditioning specialists on staff. No one else in Fremont can provide you with that level of expertise all in one place!! (Check us out at www.espt-ca.com.) The most clinical experience and the most 1-on-1 physical therapist time in Fremont means better outcomes. Getting you better in fewer visits, means less out-of-pocket expenses for you.

We certainly understand the situation that our nation and most everyone is in. We are not immune to economic struggles ourselves at this time. We, at ESPT, love our jobs and what we are able to do. And though we may have our own financial struggles, we want to make sure that everyone has the opportunity to access us. That way you can get the best in physical therapy in Fremont and you can see why we are so passionate about what we do.

Dance Rehabilitation

Elite Sports Physical Therapy is proud to provide another 1st to the Fremont area. True to our motto of being the premier in sports and orthopedic rehabilitative care, ESPT is the 1st clinic in the area to offer true dance rehabilitation.

It's no surprise that with the grueling practice schedules of today's dancers/performing artists, acute and overuse injuries to the musculoskeletal system also become more commonplace. And it's important that the therapist treating these artists fully understand the skills involved and the goals of the performer. And that's why we at ESPT, have decided to provide this service to Fremont and it's surrounding communities.

Our physical therapist, Charissa L. Chaban, MPT, ATC, had the privilege of training at the Harkness Center for Dance Injuries in New York. In addition to treating dancers, Charissa herself is a professional ballet dancer in the Oakland Ballet Company. You will not find anyone in Fremont better equipped to treat your dance related injuries.

At ESPT, we also offer the most 1-on-1 time with the physical therapist and we have the only Board Certified Sports Clinical Specialist in the area. So if you are looking for a more complete team equipped to address your orthopedic issues, you won't find one in Fremont. You can check us out at www.espt-ca.com to see why we are the Best in Fremont!!

So, what is Dance Therapy? Well at ESPT we offer several unique services specifically tailored to these special "athletes." You will find a description of each below:

Injury Prevention Screening- This is designed to evaluate the dancer as a whole and to discuss the dancer's concerns before and injury occurs. After the assessment, the dancer is given an individualize injury prevention program with recommendations regarding technique modification, training strategies, and posture.

Pointe Shoe Readiness Screening- Designed to evaluate the readiness of the dancer with regards to pointe work including core, hip, leg, and ankle strength and ankle/toe flexibility. The dancer will be given an individualized home program tailored to address concerns and maximize pointe work abilities.

Physical Therapy For Dance-Related Injuries- With a doctor's prescription, the dancer can receive individualized treatment tailored to address pain and to help prevent future injury.

Feel free to contact us at (510) 656-3777 for more details about any of the above offerings. We accept all PPO insurances and have special cash-rates and payment options available.

Pediatric Overuse Injuries Part 2- Let The Kid Be A Kid

As I mentioned in my previous post, overuse injuries in athletic children are increasing at an alarming rate. Most of this is due to lack of cross-training/multi-sport participation and is the result of sport specialization at a younger age. The consequence of this specialization is undue stress to an immature musculoskeletal system, resulting in overuse injuries.

So, other than having children play 2,3, or 4 different sports, how do we prevent these types of injuries? The first step is recognition. As mentioned in the last post, if your child or a child you coach is having pain in one of the following areas, they may benefit from a visit with an orthopedist: heels, shins, knees, hips, back, elbows, or shoulders. (Feel free to contact us at ESPT if you would like a referral to a local orthopedic physician).

Once you have identified a painful area that is not resolving, you can follow the RICES principle:

Rest- In children, most of their painful areas will resolve with appropriate rest. Since most of the symptoms in children are the result of stress to immature bones (growth planes), appropriate time for these areas to mature will often alleviate the pain. There are also taping techniques and assistive devices that can be used to take stress of these painful sites. A sports physical therapist with experience treating athletes can help you find the right equipment for your child.

Ice- Try icing the painful area for 15 minutes with an ice pack. You can use a ziploc bag with ice and a little water or a commercial gel pack. Be sure to place a wet towel between the ice and skin to prevent any irritation to underlying tissue. This can be repeated several times a day to minimize swelling and symptoms at the painful site.


Compression- As mentioned earlier, compression garments and equipment like braces/straps/tape can be used to help decrease symptoms. Check with you physical therapist or doctor for more details.

Elevation- Try to elevate the painful site above the heart to assist with carrying swelling away from that area.

Stretch- Release tension and muscle imbalances that could be putting stress to the immature bony sites and causing pain. A physical therapist that understands the sport requirements for your young athlete and the biomechanics of the specific recreational activity involved, will be able to design a program tailored to each individual's needs. No one is more qualified to do this than our therapists at ESPT. With experience treating athletes in 34 sports from lacrosse to water polo, synchronized swimming to football, no other clinic in Fremont can provide you a more complete sports and orthopedic evaluation to allow your child to return to the activities they love.
If your child's symptoms are not relieved with the RICES principles, it is highly recommended that you follow-up with your pediatrician or with an orthopedist for further medical evaluation. Early detection can help address issues while they are still manageable and help prevent progression to a condition that would require mandatory rest.

The bottom line is that it's important to keep kids healthy, to allow them to have positive developmental associations and pleasure with sports. This will allow kids to stay active and maintain a healthy lifestyle. It will allow kids to just be kids. And it may even allow some kids to emerge into the stars of tomorrow.