Understanding Outside Heel Wear on Running Shoes: Causes, Solutions & Prevention

Have you ever noticed that the outer edge of your running shoe heel wears down faster than the rest of the sole? This phenomenon, known as outside heel wear on running shoes, is a common concern among runners of all levels. It can impact your performance, comfort, and even lead to injuries if not addressed properly. Understanding why this happens and what you can do about it is crucial for keeping your feet healthy and your runs enjoyable. The origins of studying this specific wear pattern can be traced back to the early days of modern running shoe design. As running became more popular, researchers and podiatrists began to examine the biomechanics of running, paying attention to how different foot strikes and running styles affected the wear patterns on shoes. This led to a better understanding of pronation and supination, and how these impact wear on the outside heel.

Why Does Outside Heel Wear Happen?

The primary cause of outside heel wear on running shoes is related to your foot’s natural biomechanics when you run. More specifically, it often stems from a process called supination (or underpronation). When you supinate, your foot rolls outward as it hits the ground, placing more pressure on the outer edge of your heel.

Here’s a more detailed look:

• Supination/Underpronation: This is a natural motion where the outside of the heel strikes the ground first, and the foot then rolls outward. Unlike pronation where the arch flattens to absorb impact, supination focuses the stress along the outer foot, which often results in that noticeable wear.
• Running Style: Your specific stride and landing pattern play a significant role. Those with a higher cadence and shorter strides may not exert as much pressure on their heel as someone with a longer stride.
• Foot Structure: Individuals with high arches are more prone to supination. High arches tend to be less flexible and don’t absorb shock as effectively. This increased rigidity often causes the outside heel to bear the brunt of the impact.
• Terrain: Running on uneven or hard surfaces can exacerbate the issue. Harder surfaces offer less give and transfer more impact directly to your feet, impacting the wear pattern.
• Shoe Design: While some shoe designs may promote a more balanced foot strike, certain models don’t provide adequate support or cushioning, leading to uneven wear.

“Understanding your unique foot mechanics is key to addressing wear patterns,” says Dr. Emily Carter, a leading sports podiatrist. “Looking closely at your current shoe wear can provide valuable insight into your running style.”

Identifying and Understanding Your Wear Pattern

Recognizing the specific patterns of wear on outside of running shoe is important to understand your running style. Look at the soles of your old running shoes. Here’s what to look for:

• Heavy Wear on Outer Heel: This is the most obvious sign of supination and is characterized by significantly more wear on the outside edge compared to the rest of the heel.
• Even Distribution of Wear: This usually signifies a neutral stride where your weight is distributed more evenly across your foot. This is less concerning than the uneven wear patterns.
• Wear on Inner Heel/Big Toe: This often points to pronation, where the foot rolls inward. wear on outside heel of running shoes highlights different aspects of wear patterns and their causes, providing a great point of reference.
• Asymmetrical Wear: Noticing that one shoe wears down much faster than the other is another tell tale sign that one foot might be experiencing more stress. This might indicate a difference in leg length or running mechanics.

By comparing these wear patterns, you can get a more accurate understanding of your foot biomechanics and the type of shoe and support you need.

How Does Outside Heel Wear Affect You?

This seemingly small issue can have a significant impact on your running experience:

• Increased Risk of Injury: Supination can lead to stress fractures, ankle sprains, and plantar fasciitis due to poor shock absorption. The lack of proper support and cushioning in the right spots puts excessive pressure on different areas of the feet and lower leg.
• Reduced Comfort: Imbalanced wear can make each step feel less stable and more jarring, leading to discomfort and fatigue. The lack of adequate support can also cause aches and pains in your feet, knees and hips.
• Decreased Performance: Uneven wear can affect your gait, and the added discomfort might slow you down or shorten your runs. Without proper support you might find your body having to work harder, making you tire more easily.
• Shorter Shoe Lifespan: The uneven wearing will cause certain parts to wear out much quicker than others, potentially requiring you to purchase new shoes sooner than expected. This can lead to a significant increase in expenses over the long term.

What Can You Do About Outside Heel Wear?

Fortunately, there are several steps you can take to address outside heel wear on running shoes:

1. Choose the Right Running Shoes:

   • Cushioning: Look for shoes with ample cushioning, especially in the heel. This is vital for absorbing the impact and reducing stress on the outer heel.
   • Neutral Support: Since supination is usually accompanied by low arches, shoes with neutral support can often work well. Be sure to also look at shoes specifically designed for underpronation.
   • Professional Fitting: Visit a running store where staff can analyze your foot type, running gait, and recommend the best shoe for you. A proper shoe fitting can be invaluable.
     

     “Getting a proper shoe fitting is one of the best steps a runner can take to address wear issues,” advises John Matthews, an experienced running shoe specialist. “Often, I see runners who have been using the wrong type of shoe for years.”

2. Consider Orthotics:

   • Custom Inserts: Consult with a podiatrist about custom-made orthotics. These can provide targeted support and correct any biomechanical issues you might have.
   • Over-the-Counter Inserts: If you’re not ready for custom orthotics, there are also many over-the-counter inserts that can provide added cushioning and support, particularly at the heel.

3. Adjust Your Running Form:

   • Cadence: Increasing your cadence (steps per minute) can reduce the impact on your heel and even out wear. Try to aim for around 170-180 steps per minute to see the benefits.
   • Foot Strike: While it’s difficult to drastically change how you land, focusing on landing more midfoot rather than heel-first may help distribute the impact more evenly.
   • Professional Coaching: A running coach can analyze your form and suggest areas for improvement. They’ll be able to provide detailed training advice to improve your technique.

4. Change Running Surface:

   • Softer Surfaces: Whenever possible, opt for running on trails, grass, or tracks instead of concrete or asphalt. This will reduce the impact on your feet and shoes.

5. Strengthening Exercises:

   • Ankle Exercises: Do exercises that strengthen your ankles and lower leg muscles. This will provide added stability and help prevent injuries.
   • Foot Exercises: Work on foot and calf muscles to improve foot mechanics. You can achieve this with simple exercises such as heel raises and toe curls.

6. Regular Shoe Inspections:

   • Early Detection: Regularly examine your shoes for wear patterns to identify problems as early as possible. Catching issues sooner rather than later makes it easier to correct them.
   • Track Progress: Document how quickly your shoes wear down to make informed decisions about when to replace them. This way you can understand the impact you’re having on your shoes.

When seeking new shoes, consider exploring options for the best running shoes for outside heel wear to help alleviate this issue.

When to Seek Professional Help

If you’ve tried these strategies and are still experiencing excessive outside heel wear on running shoes, or if you have pain, it’s time to consult a professional.

• Podiatrist: They can diagnose underlying issues and provide personalized recommendations for orthotics and shoe choices.
• Physical Therapist: They can assess your biomechanics and help you address running technique issues.
• Running Coach: A good coach can provide insights into your running form and ways to improve it.

“Don’t ignore persistent pain or uneven wear,” warns Dr. Carter. “These are your body’s signals that something needs attention.”

Conclusion

Understanding the factors behind outside heel wear on running shoes is vital for every runner. By recognizing the cause – often supination – and implementing the appropriate strategies such as selecting the correct shoes, using orthotics, adjusting running style, and strengthening your lower leg muscles, you can mitigate this issue. Doing so will not only extend the life of your running shoes but also keep you running comfortably and injury-free. Remember, paying attention to your body and your shoes goes a long way towards keeping you on the road and loving your run.

Related Resources

• Biomechanics of Running
• Understanding Pronation and Supination
• Shoe Fitting Guides
• Exercises for Runners

Frequently Asked Questions (FAQs)

1. What is supination and how does it relate to outside heel wear?
   Supination, also known as underpronation, is when your foot rolls outward as you land, placing more pressure on the outside of your heel. This is a primary cause of outside heel wear on running shoes because the outer part of the shoe will wear down quickly.
2. Can wearing the wrong shoes cause outside heel wear?
   Yes, absolutely. Shoes that don’t provide enough cushioning or support for your foot type can lead to uneven wear patterns, especially if you have high arches or supinate. Selecting the correct shoe type is vital.
3. Are orthotics necessary for everyone with outside heel wear?
   Not necessarily, but they can be beneficial, particularly for those with structural issues that contribute to supination. Orthotics can provide the extra cushioning needed for proper support, therefore minimizing wear.
4. How often should I replace my running shoes if I have outside heel wear?
   It varies, but typically, shoes should be replaced every 300-500 miles, regardless of wear patterns. If you notice excessive wear on the outer edge, consider replacing your shoes sooner. Pay attention to how the support is wearing down over time.
5. Can I correct supination with exercises?
   Yes, incorporating exercises that strengthen your ankle and lower leg muscles can help improve foot mechanics and potentially reduce supination, improving wear patterns. Be sure to stretch regularly as well.
6. If I have neutral stride is outside heel wear still a cause for concern?
   If you have a neutral stride and are experiencing wear on outside of running shoe it is best to still address the issue as it is not something that is typical for a neutral stride runner, and might indicate other issues that need to be considered.
7. Is wear on outside of running shoe the same as wear on the lateral side of the shoe?
   Yes the lateral side of the shoe is another name for the outer part of the shoe and they are referring to the same wear patterns. This kind of wear is usually more obvious on the heel.
8. Is it possible to rotate my running shoes to even out the wear pattern?
   While rotating shoes can help spread the wear to some degree, it won’t fix any issues of supination and will ultimately wear down all your shoes quicker. It is far more effective to address the root cause of the uneven wear.
9. Besides running, can other activities cause outside heel wear?
   Yes, activities that involve a lot of walking and changing directions can also contribute. Similarly, if you are walking with improper gait it can also cause this issue. Consider getting what shoes should i wear for indoor soccer if you are active in indoor sports to make sure you have the right shoe for the job. Also if you are playing tennis then do not wear basketball shoes, because can you wear basketball shoes for tennis which is a question many people ask, but will ultimately increase your chances of getting injured.