Do Runners Really Need Orthotics?

You’re a runner. Maybe you’re training for a 10K. Maybe you’re deep into marathon prep. Or maybe you just jog a few days a week to stay sane.

But your knees are cranky. Your foot aches. Your Achilles feels tight. Someone at a running store says you “overpronate,” and now you’re being told to get custom orthotics.

Do you really need them?
Are they going to fix the problem — or just mask it?

At YFS (Your Form Sux), we work with a lot of runners — from first-timers to ultramarathoners — and here’s the truth:

Most runners don’t need orthotics.
But some can benefit — for the right reasons, in the right context, and with the right rehab plan around them.

🧠 First: What Do Orthotics Actually Do for Runners?

Orthotics are inserts that go into your shoes to help:

• Realign your foot and ankle
• Reduce stress on overloaded tissues
• Redistribute force during impact
• Offload pressure from injured or irritated areas
• Provide temporary relief from pain or compensation

For runners, they’re often marketed as a fix for:

• Overpronation
• Flat feet
• Plantar fasciitis
• Achilles tendonitis
• Shin splints
• Runner’s knee

And yes — orthotics can help in these situations.

But the key question is: Why is your body breaking down in the first place?

Because orthotics don’t solve that.
You do — through smarter movement.

✅ When Orthotics Might Be Helpful for Runners

You’re not “weak” if you wear orthotics. You’re just using a tool.
The question is whether that tool is part of a bigger plan — or a crutch.

Orthotics might be helpful if:

• You’re coming off an injury and need short-term support
• You have a structural foot issue (like a rigid flat foot or post-surgical change)
• You’ve exhausted strength, mobility, and gait retraining with no results
• You’re in a high-volume training block and need relief while you correct deeper issues
• You’ve had a proper movement and gait assessment — and the orthotics are custom, not just based on foot shape

Even then, we only recommend them as part of a larger performance strategy — not a standalone fix.

🚩 When Orthotics Probably Aren’t the Answer

Here’s where runners get misled:

• You were told you overpronate based on a static scan
• You’ve never worked on ankle or foot strength
• You’re using orthotics to “fix” poor running form
• You feel better in the short term, but pain always comes back
• You’re still running in the same old movement patterns with a fancy insert

In these cases, orthotics might help you feel better short-term — but they’re not solving the deeper problem.

Which usually comes down to:

• Poor load management (training errors)
• Weak foot and hip stabilizers
• Compensations from previous injuries
• Inefficient gait or stride mechanics

And that’s exactly what we assess and fix at YFS.

🏃‍♂️ What We Do for Runners at YFS

We don’t slap orthotics into your shoes and send you on your way.
We watch you run. Then we fix what’s not firing.

That includes:

• Gait analysis (barefoot + shod)
• Strength and mobility testing from feet to hips
• Run-specific form coaching
• Load management strategies (training volume, intensity, terrain)
• Foot and ankle strengthening to reduce dependence on gear
• Injury rehab and prehab tailored to your goals

And if orthotics are needed?
We’ll explain why, help you break them in properly, and build a plan to eventually wean off — if your body allows.

Final Word: Runners Don’t Need Orthotics — They Need Better Strategy

If you’re a runner with pain, don’t assume orthotics are the only answer.
And don’t let a scan or a sales pitch decide your next move.

You might benefit from them. But you’ll benefit way more from:

• A proper movement assessment
• A smart training progression
• A plan that actually strengthens your body — not just cushions it

That’s where YFS comes in.

Still wondering if orthotics are the missing piece — or just a distraction?
Book a performance assessment at YFS.
We’ll help you figure out what your stride actually needs —