Running Shoe Wear on Outside Heel: Causes and Solutions

Running is a fantastic way to stay fit, but it can take a toll on your shoes, especially the outer heel. Noticing excessive wear and tear on the outside heel of your running shoes? You’re not alone. This is a common issue for many runners, and understanding why it happens is the first step to finding a solution. Let’s delve into the causes of running shoe wear on the outside heel and explore how to address this problem.

A Brief History of Running Shoe Wear Patterns

Before diving into the specifics of outer heel wear, it’s helpful to understand how running shoe wear patterns have been analyzed over time. Early running shoes provided minimal support and cushioning, leading to a variety of wear patterns that often depended more on individual running styles than shoe design. As technology advanced, shoe manufacturers began incorporating features like motion control and stability elements to address overpronation and other biomechanical issues. This shift led to a more focused understanding of wear patterns and their connection to foot mechanics. Analyzing wear on the outside heel became a key diagnostic tool for understanding a runner’s gait and recommending appropriate footwear.

Why is My Running Shoe Wearing on the Outside Heel?

This common wear pattern often points to a specific type of foot strike known as supination, or underpronation. During supination, the foot rolls outwards upon landing, placing extra stress on the outer edge of the heel. This repetitive impact leads to accelerated wear and tear on the outside of the running shoe heel. Let’s break down the causes of supination and how they contribute to wear on outside heel of running shoes:

Biomechanics: The Foundation of Foot Strike

Your natural foot structure and running form play a crucial role in how your shoes wear down. High arches, rigid feet, and tight calf muscles can all contribute to supination.

• High Arches: A high-arched foot tends to be less flexible and absorbs less shock, leading to increased outward roll.
• Rigid Feet: Less flexibility in the foot limits its ability to adapt to uneven surfaces, further exacerbating supination.
• Tight Calf Muscles: Tight calves can restrict ankle movement, forcing the foot to roll outwards.

Running Form: How Your Stride Impacts Wear

While biomechanics set the stage, your running form can either amplify or mitigate supination. Factors like cadence, stride length, and landing technique influence the forces acting on your feet.

• Cadence: A low cadence (number of steps per minute) often results in longer strides and harder impacts, increasing the stress on the outer heel.
• Stride Length: Overstriding, landing with your foot too far in front of your body, increases the braking force and promotes supination.

Improper Footwear: The Wrong Shoes for the Job

Wearing unsuitable running shoes can exacerbate existing biomechanical issues and accelerate wear on the outside heel.

• Lack of Cushioning: Insufficient cushioning fails to absorb shock effectively, placing more stress on the outer heel.
• Inadequate Support: Shoes lacking stability features provide insufficient support for supinators, allowing the foot to roll excessively outwards.
  You might find the information in best running shoes for outside heel wear helpful in choosing the right footwear to address this.

What Problems Can Outside Heel Wear Cause?

Ignoring excessive outer heel wear can lead to various problems, including:

• Ankle Sprains: Supination increases the risk of ankle instability, making sprains more likely.
• Stress Fractures: The repetitive stress on the outer foot bones can lead to small cracks known as stress fractures.
• Knee Pain: The altered biomechanics of supination can affect the alignment of the knee joint, potentially causing pain and discomfort. Similar to how certain volleyball shoes are designed for specific movements and impacts, running shoes need to provide proper support. Check out our articles on women’s best volleyball shoes and women’s under armor volleyball shoes for comparison.
• Iliotibial (IT) Band Syndrome: This common runner’s injury, characterized by pain on the outside of the knee, can be aggravated by supination.

How Can I Fix Running Shoe Wear on the Outside Heel?

Addressing outside heel wear involves a multi-pronged approach:

Choosing the Right Running Shoes: The Cornerstone of Prevention

Selecting appropriate footwear is crucial. Look for shoes with:

• Motion Control: These shoes offer maximum stability and support to limit excessive outward rolling.
• Stability Features: Shoes with features like medial posts provide added support for supinators.
• Cushioning: Ample cushioning helps absorb shock and reduce stress on the outer heel.

Addressing Biomechanical Issues: Getting to the Root of the Problem

Consider consulting with a podiatrist or physical therapist to:

• Orthotics: Custom orthotics can provide personalized support and correct foot alignment.
• Stretching and Strengthening: Specific exercises can improve flexibility and strength in the feet, ankles, and calves.

Improving Running Form: Fine-Tuning Your Stride

Focus on:

• Increasing Cadence: Aim for a higher cadence (around 170-180 steps per minute) to shorten your stride and reduce impact.
• Proper Landing Technique: Focus on landing midfoot, rather than on your heel.

Conclusion: Running Happy and Healthy

Understanding the causes of running shoe wear on the outside heel empowers you to take proactive steps to prevent injuries and enjoy a more comfortable run. By addressing biomechanics, optimizing running form, and choosing the right footwear, you can minimize wear and tear and keep your feet happy for miles to come. You may also be interested in finding out if can you wear running shoes for gym, as this can also affect wear patterns.

FAQ: Common Questions About Outside Heel Wear

1. Is outside heel wear always a sign of supination? While it’s a strong indicator, other factors can contribute.

2. How often should I replace my running shoes? Generally, every 300-500 miles, or sooner if you notice excessive wear.

3. Can orthotics help with outside heel wear? Yes, custom orthotics can provide targeted support to correct supination.

4. What are some good exercises for supination? Calf stretches, ankle mobility exercises, and toe curls can help.

5. Can running on different surfaces affect heel wear? Yes, running on uneven or slanted surfaces can exacerbate existing wear patterns.

6. Are minimalist running shoes good for supinators? Generally, no, as they lack the support needed to control supination.

7. How can I tell if I supinate? Observe your shoe wear patterns and consider a professional gait analysis.

8. Can supination cause hip pain? Yes, altered biomechanics can contribute to hip pain in some cases.

9. Can changing my running form completely eliminate outside heel wear? It can significantly reduce it, but individual biomechanics also play a role.