As we spend such a large portion of the day on our feet, it is important to consider what shoe is most appropriate. There are some general principles that are good to follow for any shoe that you’re considering wearing for extended periods.
Rules for Choosing Your Footwear:
- Well Fitted: Your shoe should not move around while you are walking, particularly look for any slipping at the back of the shoe. Laces/Velcro, correct length and correct width can help ensure a well fitted shoe.
- Space for your toes: Your toes naturally spread as you walk, so a shoe that restricts your movement can lead to issues with your toes and has the potential to change your gait (the way you walk). When you change your gait, this can begin to put increased pressure on your ankles, knees, hips and back and be a contributing factor to inflammation, pain or an injury.
- Comfortable: You should always feel comfortable in your own shoes. If you try a pair of shoes on and there is an area that feels uncomfortable or feels like it’s rubbing, it’s important to pay attention. This can easily persist and cause changes in your gait.
- Flexibility: A shoe should be flexible, particularly through the forefoot. This allows for a natural “toe off”, which is an important part of your gait. If your shoe is rigid, you have to rely on increased movement through other joints.
- Cushioning: Some level of cushioning through the base, and particularly the heel, of a shoe reduces the level of shock though the foot on “heel strike”. This reduces the pressure through your ankles, knees, hips and back.
Footwear can be a contributing factor to a number of conditions. If you are experiencing foot, leg, or back pain, it may be worth discussing your footwear further with your physiotherapist. A physiotherapist is trained to assess your foot position and your gait while walking and running, and can advise what type of footwear may be able to assist. They may also refer you on to footwear fitting specialists.