Orthotics in Running: Who Benefits, What Science Says, and How Tech Has Evolved

Understanding Orthotics in the Running World

Orthotics have long been a go-to recommendation in the world of running—but do they really help, and if so, who actually needs them? Whether you’re training for your next half-marathon or just trying to get your mileage up without pain, it’s worth taking a closer look at how far orthotic technology has come—and what the science says about their actual impact.

At her practice on the Upper East Side of Manhattan, Dr. Krista Archer, a board-certified podiatric surgeon, helps runners of all levels understand whether orthotics are the right tool for their specific needs. Here’s what you need to know.

Who Really Needs Orthotics?

Orthotics aren’t a cure-all for running injuries or discomfort, and for some runners, they might even cause more issues than they solve. But for those with specific biomechanical challenges, orthotics can be a game-changer.

You may benefit from orthotics if you have:

• Overpronation or supination: Orthotics help correct the excessive rolling in or out of your feet, which can lead to joint stress and imbalance.

• Flat feet or high arches: Structural differences like these often result in instability, poor shock absorption, and discomfort that orthotics can help correct.

• Chronic running injuries: If you struggle with plantar fasciitis, shin splints, Achilles tendinopathy, or medial tibial stress syndrome, orthotic support may reduce stress and aid healing.

• Uneven shoe wear: If your shoes wear down unevenly, it could be a sign of a gait imbalance—something orthotics are designed to address.

• Post-surgical support or rehabilitation: Runners recovering from foot or ankle surgery often use orthotics to stabilize the foot and reduce the risk of reinjury.

That said, not every runner needs orthotics. If you have a neutral gait and no history of pain or injury, there’s a good chance you don’t need them—and in some cases, they could even cause discomfort by interfering with your body’s natural mechanics.

What the Latest Research Says

Like many things in medicine, the data on orthotics is mixed—and evolving. Here's a breakdown of what recent research suggests:

A 2023 randomized controlled trial on Aetrex orthotics found that users were 2.2 times less likely to report injuries and significantly more comfortable while running—but statistically, only the comfort improvements were proven to be significant.

The takeaway? Comfort and biomechanics are where orthotics shine most, while the jury’s still out on injury prevention and performance benefits.

How Orthotic Technology Has Evolved

If you haven’t explored orthotics in a while, get ready to be surprised. The tools and materials available today are leaps ahead of what runners used 10 or even 5 years ago. The focus has shifted toward customization, real-time feedback, and smart integration.

Here’s how orthotics have leveled up:

• 3D Printing: Enables precisely customized orthotics shaped to your unique foot, often with faster production and lower cost.

• Smart Materials: Responsive foams and shape-memory alloys that adjust to your gait and movement in real time.

• Sensor Integration: Some models now come with embedded sensors to measure pressure, gait, and foot strike—providing valuable data for athletes and rehab professionals.

• Microprocessor-Controlled Orthotics: These high-tech devices dynamically adapt to terrain, enhancing stability on varied surfaces.

• Biofeedback Systems: Emerging systems are helping runners improve form and balance with real-time auditory or visual cues.

These innovations aren’t just about comfort—they’re about preventing injury, optimizing performance, and enhancing recovery, especially for athletes with more complex structural needs.

Thinking About Orthotics? Here’s What to Do First

Before you buy anything off the shelf—or even consider custom options—start with a full-body gait analysis by a podiatrist or sports therapist who understands running mechanics. At her Upper East Side practice in NYC, Dr. Krista Archer offers expert assessments and can help determine whether orthotics will help you hit your stride—or whether other interventions, like strengthening or physical therapy, might be the smarter first step.

Request an Appointment with Dr. Krista Archer

Not sure if you need orthotics? Curious about how to compare custom vs. over-the-counter options? Let us help you get started with a personalized plan that fits your feet—and your goals.

Click the 'Request an Appointment' button at the bottom of the page to get started.