"Recovery Shoes" are marketed as being specifically designed to support the recovery process after physical exercise. Runner's World have said: "In a nutshell, a recovery shoe provides extra support, cushioning and comfort to your feet after a race. They can exist in many forms: from tennis shoes to sliders and flip flops. The idea is to provide increased stability and support to the soles and the arches of the foot compared with a standard, everyday shoe. Recovery shoes also lower the pressure you’re placing on your muscles as you walk or stand." We spoke to our in-house Physiotherapist, Martin Haines, to find out if we really need recovery shoes.
What's the science behind all of these claims? Do we really need extra support?
Well, from what we can see, there is no evidence to support these claims. It is plausible that off-loading muscles after exercise to help recovery is a good thing, but there is no evidence that specific recovery shoes are any better at it than an appropriate pair of trainers/sliders with supportive sole, suitable arch supports (if relevant to the individual) and soft comfortable uppers. Â
Can you provide some context on research that has been done and the findings in general in this space?
From what we can see, there is no evidence to support the use of specific recovery shoes vs. a suitable and comfortable trainer/slider. Or indeed that changing shoes at all is a good thing post run, beyond being more comfortable - and comfort in all shoes is usually better than discomfort. In fact, comfort is probably the most important criteria for any shoes, from running shoes to work shoes according to the research, so your running shoes shouldn't need to be changed to something more comfortable, as they should be comfortable anyway.
From what we can see, there is no evidence to support the use of specific recovery shoes vs. a suitable and comfortable trainer/slider.
It seems normal now that we're told to pack slides or "recovery shoes" to change into after a long race. Do we know something now that we didn't even ten or 20 years ago about changing into more comfortable shoes? Or what do you think is driving this behavioral shift?
Without wishing to sound too cynical, perhaps its another fad, promoted by shoes companies who are looking for another sales opportunity. I'm more than happy to be proven wrong by any new evidence, but this is where we seem to be right now.
If it's just a psychological thing (changing from tighter trainers to squidgy-soled shoes just feels better) is that good enough to make purchasing recovery shoes worthwhile?
The answer to that lies with the each individual, but it's like most things, what works for some will not work for others, while we're all humans, we're all quite different. Â
Without wishing to sound too cynical, perhaps its another fad, promoted by shoes companies who are looking for another sales opportunity. I'm more than happy to be proven wrong by any new evidence, but this is where we seem to be right now.
With the shoe manufacturers suggesting that modern race shoes should only be used for racing (carbon plates, 40mm stack heights or more, 'illegal' shoes with soft foam, exaggerated rockers etc.), is there a case that these race shoes are not mechanically suitable for walking around in, especially post marathon, and could this be a case for having a pair of shoes to change into that are more suitable for walking?Â
Yes, it depends upon the mechanics of the runner's foot and the specifics of the shoe as to whether the running shoe is suitable post run. The principles of the recovery shoe are sensible; soft soles, comfortable arch support and slightly higher sole at the heel to off load the calf complex for a while. If the running shoe fits this criteria and is comfortable, it makes sense to use them post run IMO. It if not, then use a different shoe that is more suitable based on these principles. But it is very personalised and should be considered in the light of advice from a biomechanics coach or physio experienced in personalised running mechanics.Â
If there are some benefits, how can someone know what the right pair is for them?
This is precisely the problem, as there are no objective metrics to demonstrate their value, its impossible to know what is right for each individual. Its down to personal preference and how they feel when used.
This is precisely the problem, as there are no objective metrics to demonstrate their value, its impossible to know what is right for each individual. Its down to personal preference and how they feel when used.
Could recovery shoes actually do any damage?
If the mechanics of the shoes do not suit the runner's individual mechanics, then it is possible they could cause harm. Equally the same argument could be made against a softer trainer used as a recovery shoe.
For any questions on recovery shoes, injury prevention, rehabilition and more, book a call with Martin, here.
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