How To Pick Your Perfect Running Shoe

Shopping for new running shoes can be both exciting and a little overwhelming. With so many styles, features, and brands available, it’s easy to feel unsure about what’s best for you. The right pair of running shoes can enhance comfort, improve performance, and help prevent injuries—whether you’re a beginner, training for a race, or just looking for a solid everyday running shoe. Here’s what to consider when making your choice.

Finding the Right Fit

A proper fit is essential to avoid discomfort, blisters, and potential injuries. Your running shoes should fit securely around the heel, while leaving about a thumb’s width of space between your longest toe and the front of the shoe. They should feel snug but not restrictive—your foot shouldn’t slide around, but you also don’t want any pinching or tightness.

When trying on shoes, wear the socks you plan to run in. It’s best to try them on later in the day when your feet are slightly swollen, mimicking how they’ll feel during a run. Walk or jog around the store to test for comfort and fit.

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Consider Where You Run

The terrain you run on plays a big role in choosing the right shoe. Are you running mostly on pavement, trails, or a mix of both?

• Road Running Shoes: Designed for pavement and packed surfaces, these shoes provide cushioning and shock absorption for smooth, efficient strides. The tread is designed to be harder-wearing to handle the impact of pavement.

• Trail Running Shoes: If you frequently run on trails, look for shoes with a more aggressive tread, added traction, and a durable outsole to handle uneven terrain. The tread tends to be a bit softer and can wear down quicker if used on pavement.

• Hybrid Shoes: If you run on both roads and trails, consider a versatile shoe that balances cushioning and durability for mixed conditions.

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Know Your Foot Type

Your foot shape and arch type influence how you move and what kind of support you need. Most runners fall into one of these categories:

• Neutral: A medium arch with even weight distribution. Neutral shoes with balanced cushioning work best.

• Overpronation: If you have low arches or flat feet, your feet roll inward as you run. Stability shoes with added support help control excessive motion.

• Supination: If you have high arches, your feet tend to roll outward. Cushioned shoes with extra shock absorption can help distribute impact more effectively.

Want a simple home solution to check your foot type? Try the “wet test” by stepping on a piece of paper with damp feet to see your footprint shape. You can also visit a physiotherapist or a specialty running store for a foot and gait analysis.

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Cushioning & Support Levels

The amount of cushioning you need depends on your personal comfort, running style, and injury concerns. Running shoes come in varying levels of cushioning:

• Minimal Cushioning: Lightweight shoes that provide a more natural feel and ground contact. Ideal for experienced runners who prefer a more responsive shoe .

• Moderate Cushioning: A balanced mix of support and softness, suitable for most runners.

• Maximum Cushioning: Soft, plush shoes designed for high-mileage runners or those needing extra joint protection.

Top Running Shoe Brands & Models

If you're wondering which shoes to consider, here’s a breakdown based on support levels:

Lightweight & Minimal Support
For runners who prefer a barefoot-like experience:

• Altra (Zero-drop design, wide toe box): Escalante, Lone Peak

• Saucony (Lightweight, minimal cushioning): Kinvara, Type A

• Merrell (Minimalist trail shoes): Trail Glove, Vapor Glove

• New Balance (Natural movement focus): Minimus 10v1

Moderate Support & Cushioning
Ideal for most runners looking for a balance of comfort and performance:

• Brooks (Smooth ride, soft cushioning): Ghost, Glycerin

• Asics (Responsive yet cushioned feel): Gel-Nimbus, Gel-Cumulus

• Nike (Versatile support): Pegasus, React Infinity Run

• Hoka (Moderate cushioning for longer runs): Clifton, Arahi

• Saucony (Balanced comfort and responsiveness): Ride, Freedom

Maximum Cushioning & Extra Support
Great for long-distance runners or those needing injury protection:

• Hoka (Maximalist shoes for soft landings): Bondi, Stinson ATR

• Brooks (Highly cushioned for extra protection): Glycerin, Addiction Walker

• Asics (Stability and cushioning combined): Gel-Kayano, Gel-Foundation

• Saucony (Soft cushioning for long runs): Triumph, Omni

• New Balance (High-mileage protection): 1080v11, Fresh Foam 880v11

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Consider Your Running Style

Everyone has a unique way of running, and different shoes cater to different movement patterns. Whether you land on your forefoot, midfoot, or heel, choosing a shoe that accommodates your gait can improve comfort and efficiency. If you’re unsure of your running style, a gait or running analysis can provide insight into how your feet strike the ground and what type of shoe will work best for you.

If you're interested in a gait or running assessment, many running shops and most physiotherapy clinics offer this service. The level of detail provided can vary based on their training and equipment. However, it can be a very useful tool, especially if you're prone to repetitive stress and strain injuries or if you have an intense training plan this season.

Final Thoughts

Choosing the right running shoes is about finding a balance between comfort, support, and durability. Everyone’s feet and running needs are different, so it’s essential to understand your unique requirements before making a purchase. Take the time to test different shoes, get the right fit, and consider your specific running conditions. When in doubt visit your local running store or make an appointment with a physiotherapist for a gait or running assessment. Your feet will thank you on your next run!

To book at Port Alberni Physiotherapy & Wellness, click here or call us at 250-723-5112.

The Physical and Mental Benefits of Therapeutic Massage

Massage was once only available at high-end spas or considered a luxury. However, it is now included in many employee health benefits packages, widely available, and an important tool for promoting mental and physical health.

If you haven't had a massage before, it involves techniques such as pressing, kneading, and manipulating the skin, muscles, tendons, and ligaments of the body. The pressure used during a massage can range from light strokes to deep pressure. 

Massage is increasingly being offered as part of a standard treatment routine for injury rehabilitation, injury prevention, pain management, and is beneficial for a wide range of medical conditions. It is worth considering as part of your health routine if you haven't tried it yet.

One big misconception about massage is that it is only for indulgence and relaxation. While this may be true in some situations, massage is much more than that. Many massage therapists and body workers have a range of knowledge in strength training, home-care strategies, flexibility, and mobility exercise prescription, among other unique areas of interest.

In this blog, we will discuss the many benefits of massage.

Mental Benefits of Massage

Stress Reduction:

Massage is a powerful remedy for stress, as it promotes the release of endorphins - our body's natural stress-fighters. The gentle kneading and rhythmic strokes performed by skilled therapists work at easing tense muscles, leaving you with a sense of relaxation.

Taking time for yourself, be it 30, 60, or 90 minutes, can help you destress and improve your mental and physical health. Whether you spend this time in silence or casual conversation, just setting aside this time can be a significant stress reducer.

Improved Sleep Quality:

Sleep can be improved by massage as it helps induce relaxation, leading to deeper and more restful sleep. This can be particularly helpful for those who struggle with insomnia or irregular sleep patterns. Massage has been found to increase the levels of serotonin, which is a neurotransmitter associated with feelings of relaxation. In addition to this, massage can also reduce the levels of the stress hormone cortisol. These hormonal changes can create a better physiological environment that is more conducive to sleep.

Decreased Anxiety:

Massage can have a balancing effect on the autonomic nervous system. By promoting both the parasympathetic (rest and digest) and sympathetic (fight or flight) branches, massage helps the body maintain equilibrium, reducing the overall stress response and reducing anxiety. Studies have suggested that massage can lead to a reduction in cortisol levels, which are associated with stress. Lowering cortisol levels contributes to a more relaxed state and a reduction in anxiety.

Physical Benefits of Massage

Muscle Tension Relief:

A massage therapist or body worker directly manipulates muscles and soft tissues to help release knots, tightness, and adhesions, which allows the muscles to relax. As the therapist works on specific areas of tension, the muscle fibers are encouraged to lengthen, and the nervous system responds by signalling the muscles to let go of their contracted state. The overall result is a reduction in muscle tension.

Enhanced Circulation & Recovery:

During a massage, the gentle pressure applied to your body helps to stimulate blood flow, which in turn improves the delivery of oxygen and nutrients to different parts of the body. This improved circulation can help promote healing and recovery by delivering nutrients to your muscles and tissues more efficiently than before.

Pain Relief:

According to the Gate Control Theory of pain, non-painful input (such as the sensation of massage) can block the transmission of pain signals to the brain. The tactile stimulation from massage may help override or modulate pain signals, reducing the perception of pain.

Enhanced mental and physical relaxation is a benefit of massage (as seen above) which helps reduce pain. Massage also stimulates the release of endorphins, which are the body's natural painkillers. These neurotransmitters can create a sense of well-being and act as analgesics, diminishing the perception of pain.

Improved Flexibility:

Massage improves muscle flexibility by relieving tension, tightness, and restrictions in the muscles and tissues. Massage techniques like targeted pressure, passive stretching, and myofascial release help muscles relax and promote a wider range of motion. Massage releases trigger points, prevents adhesion formation, and addresses muscular imbalances, improving muscle function and flexibility. It alleviates stiffness and prevents future restrictions, promoting greater freedom of movement and enhancing physical well-being.

Massageis an excellent way to relax and recover from physical and mental stress. It's not a luxury but a vital health tool that helps with injury prevention, the healing process, and overall well-being.

If you are looking for a therapeutic massage experience book with our Body Worker, Taylor Christensen, online or by calling our clinic at 250-723-5112. 

The PEACE Method - The New Approach to Injury Management

After an injury, we often resort to the RICE or PRICE method, which involves resting, icing, compressing, and elevating the injured area. However, recent evidence-based updates suggest that avoiding anti-inflammatory medication is crucial during the first few weeks of healing. The acronym PEACE is now being used in injury management, and here is what it’s telling us:

Protection: The protection aspect of the PEACE method emphasizes the importance of protecting the injured area without completely immobilizing it. This may involve using braces or splints, which provide stability without restricting all movement.

Elevation: Similar to the RICE method, elevating the injured area can help reduce swelling and improve blood flow.

Avoid Anti-Inflammatory Agents: Unlike RICE, the PEACE method advises against the use of anti-inflammatory medications during the initial stages of injury, as inflammation is considered part of the natural healing process. Using anti-inflammatories may interfere with the body's ability to repair itself.

Compression: The PEACE method recommends a modified approach to compression. Instead of tight compression that might restrict blood flow, gentle compression may be used to provide some support without inhibiting the body's healing mechanisms.

Education: Educating the individual about the nature of their injury, potential recovery timelines, and the importance of active management is an essential aspect of the PEACE method.

Even though injury management techniques are constantly changing as new research is being conducted, it is important to put the newest methods into practice. At this point in the medical literature, if you use the PEACE method you are giving yourself the best chance at a full and healthy recovery.

Watch this video on the PEACE Method to learn more:

Benefits of Dry Needling and Intramuscular Stimulation

You may have heard the term Intramuscular Stimulation (IMS) or Dry Needling (DN) when talking about physiotherapy and rehabilitation, but what actually is it and how is it beneficial? This blog will go through the differences between the two needling practices and how they may benefit you. In the end, the hope is you’ll gain more knowledge and decide whether either form of these needling practices are right for you in your recovery journey.

Dry Needling (DN)

Dry Needling (DN) or Trigger Point Dry Needling (TPDN), is the use of a small dry needle that is inserted into a taut band of muscle or trigger point to release tension. 

Trigger points are taut bands of muscle that may occlude blood flow causing a radiation of pain in a distinct pattern. Common areas for trigger points are the postural muscles around the neck and shoulders and your glute and quadriceps muscles. At their worst, you may feel a sharp pain or severe tightness that radiates outward. 

During a Dry Needling treatment the needle may go in and out of the targeted muscle or your practitioner may move it around slightly. The goal is to accurately target a trigger point, causing a muscle “twitch” when the needle is inserted. This response will effectively cause muscle relaxation (lengthening), pain relief, and increase blood flow.

Intra- Muscular Stimulation (IMS)

Intramuscular Stimulation or IMS is a form of intramuscular dry needling focused on relieving chronic pain. This method was developed by Dr. Chan Gunn and is taught at the University of British Columbia. Dr. Gunn worked for the Worker’s Compensation Board of BC. It was here he noticed patients with taut bands of contracted muscle that stayed shortened causing chronic stress on soft tissues, nerves, and joints ultimately leading to hypersensitivity. These areas of hypersensitivity would exist well past the successful healing of an injury causing, what Dr. Gunn referred to as neuropathic pain. 

IMS was developed to target neuropathic pain by addressing the area of discomfort, but also the dysfunction of the nervous system. During IMS treatment, a sterile dry needling is inserted into taut or tender muscles at the site of pain or near the spine where the nerve that is associated with the affected muscle originates. 

Accurate insertion of a dry needle will elicit a muscle “twitch” or a dull ache, while healthy muscle will feel painless. The ache or twitch response leads to three physiological effects; muscle relaxation (lengthening of the muscle), a healing response due to the microtrauma from the needle insertion, and improved nerve signaling due to a generation of an electrical potential.

The Difference Between IMS and Dry Needling

The main difference between IMS and DN is in the approach to treatment. The method of IMS focuses on chronic pain by addressing the area of pain and also the dysfunction of the nervous system, which is why you may have needles inserted in painful muscle as well as the corresponding nerve region of your back. While dry needling, looks more at muscle trigger points and aims to release radiating muscle tension. Is there overlap of these techniques? Very much so, however one may work better for you depending on the cause of your pain.

The Benefits of IMS and Dry Needling

The benefits of these two needling practices are similar in that they:

• Reduce Pain: This can take many forms. In many cases, the deactivation of trigger points alone can reduce pain locally; however, by improving muscle extensibility this can, take pressure off joints to reduce joint pain, or nerves to reduce radicular pain. Additionally, chemical changes within the muscle and associated nerves can block or influence the transmission of pain messages to the brain

• Improve Muscle Extensibility: The deactivation of trigger points is mostly to thank here. By releasing taut bands found within muscle, muscled spasms can be decreased, seeing an increased range of motion. Improved joint mechanics and using the “twitch response” to our advantage can allow for improved recruitment and activation of appropriate muscles.

• Promote Healing: By using a needle., we are creating tiny injuries in a dysfunctional muscle. The body then has an inflammatory response in the area. This is a natural healing process which stimulates healing through collagen and protein formation and can help to restore muscle function.
  
  

• Promote Blood Flow: Trigger points cause tightness in muscles which can occlude blood flow, restricting oxygen delivery. This lack of oxygen can contribute to pain in the affected area. By using DN or IMS to deactivate trigger points in the muscle, we can reduce the barrier to blood flow and improve oxygenation.
  
  

• Provide a Window of Opportunity: Using Dry Needling or IMS is kind of like pressing the RESET button on a muscle and nervous system. It provides a window of change where a muscle can be recruited more effectively and help re-establish movement patterns.

It is important to note, that you don’t want rely on dry needling as a stand alone treatment, but instead pair it with other physiotherapy techniques as well as appropriate home exercises to help reinforce movement patterns and repaired function.

If you are interested in either of these treatments, we have clinicians that are qualified in IMS and Dry Needling and are happy to help! Book an appointment with us online or by phone.