Wearing the right shoes can help you to feel your best and help prevent injuries. Shoe choice can affect your whole body not just your feet.
What the right shoe can do for you?
The right shoe always cushions the foot
The midsole is the main part of the shoe that provides cushioning. Although shoes don’t reduce the force that goes through the body all that much they increase the time taken for that force to apply. So the body has time to adapt.
Supports the foot
Your shoe should aid the alignment of your foot when it touches the ground.
Feels comfortable
Your shoe should feel immediately comfortable from the first wear.
Fits well
Make sure you have at least 1.5cm at the end of the shoe. It should be wide enough and long enough to fit your feet. The shoe should feel snug but not tight.
How to choose the right shoe?
Shop for shoes after exercise or at the end of the day. This will help make sure that shoes feel comfortable when your feet are at their largest.
Try the shoes wearing the same type of sock that you will wear for the activity.
Have the shop assistant measure your feet every time you buy shoes, because your feet may become larger and wider as you age. It’s also common for one foot to be slightly bigger than the other.
Stand in the shoes and press gently on the top of the shoes to make sure you have about a half-inch of space between your longest toe and the end of the shoe. This provides enough room for your foot to press forwards as you walk or run. Check that you can wiggle all your toes when wearing the shoes.
Walk or run a few steps in your shoes, to check they are comfortable.
Make sure the shoes grip your heel. Your heel should not slip in the shoes when you move.
Think about width as well as length. If the ball of your foot feels squashed, ask if the shoe comes in a wider size. Shoes that are half-size larger but not wider may not help.
Feel the inside of the shoes to see if they have any tags, seams, or other material that might irritate your feet.
Examine the soles. Are they sturdy enough to protect against harmful objects?, Do they provide an appropriate grip?, Try to walk on both carpet and hard surfaces.
Consider different factors for different shoes
Running shoes
There are four types of running shoes: Motion control, stability, neutral/cushioning, and minimalist. The correct shoe for runners is based on arch type and biomechanics.
Runners that have a high arch or “supinate”
Running is at greater risk of injury to the tibia such as stress fractures and pain on the outer hip knee or ankle.
This is because the forces of running are not being absorbed adequately by the foot. Need shoes that are extremely well cushioned, have only a small-medium amount of support around the heel, and a sole that is curved in shape.
Runners that overpronate
Absorb greater amounts of force through the foot. It can also lead to unwanted rotation of the shin and place runners at greater risk over anterior knee pain, shin splints, Achilles tendonitis, and metatarsal stress fractures. Should go with a shoe that has motion control to decrease the amount of pronation. This may include a higher arch within the show and a firm midsole. The sole of the shoe should be straight or only semi-curved. And the heel counter should be medium or long to control the motion of the heel and ankle joint.
Sandals
Flip flops are good for short-distance walking only. Choose sandals with straps that cover more of the foot and/or wrap around the ankle.
Heel shoes
Are often detrimental to feet, knees, and spines. Heels alter whole body posture can cause pain.
If you wear heels,
Pick a lower heel shoe.
Pick a wider heel or a wedge.
Pick a heel that does not curve in.
Wear higher heels where you have to, then switch to a lower heel if you have to walk any distance.
How shoes affect your feet, legs, and joints?
Poor footwear choice can contribute to common sports injuries such as shin splints & Achilles tendon pain, corns and bunions, ingrown nails, or postural issues & lower back pain. Such injuries may significantly limit or stop your activity.
The chance of injury can be increased if your shoes are not designed for your activity, the conditions, or suited to your body mass or foot mechanics. As an example, there are different requirements for beach versus road running.
Even a short duration in the wrong shoes can cause stress and pain to your bones and joints, and the soft tissues that support them. For example, if you regularly stand for long periods as part of your job.
Your shoes can make a significant impact on the way you walk or your gait.
Some people’s arches roll inward too much, or not enough, either of which can impact how effectively your feet absorb shock. This can contribute to additional stress on other joints.
Some shoe types, including high heels and flip flops (‘thongs’), aren’t suited to the activity.
When to replace shoes?
Look at the heel – most people will wear out the side of the heel over time. When the heel becomes angled, it will alter every step you take and can cause pain in the leg or back.
Running shoes – cause pain before they look worn. This is because they lose the capacity to absorb shock. The guideline to replace running shoes is every 350-500 miles and running shoes older than one-year-old. Old running shoes can be used for walking.
The shoe supports for problem feet
If you have foot/ankle problems, you may need to change shoes, make some changes to your existing shoes or use various shoe supports.
Talk with a physiotherapist about any problems with your feet or footwear. They may be able to recommend a treatment to help your symptoms or shoes suitable for you.
Heshani Hasintha
References
https://www.betterhealth.vic.gov.au/health/healthyliving/Choosing-the-right-shoe
https://uhs.umich.edu/shoes
https://lifestylephysio.com.au/2013/08/choosing-correct-running-shoes/
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