Staying physically active takes effort and determination. Whether you’re just starting your fitness programme or have been at it for years, the last thing you need is to be sidelined by pain or injury. Selecting the right shoe can go a long way in helping you stay in the game.
: The sheer number of athletic shoe types and styles available is staggering and the marketing claims attached to most shoes make each one sound like the best. Health and medical experts disagree on whether or not people should even wear modern athletic shoes, go barefoot or wear one of the new minimalist shoe styles. In fact, a recent study has found that “minimal” shoes with no cushioning put significantly less demand on a runner’s body, while cushioned shoes may increase the risk of injuries.
Barefoot walking and running does strengthen foot and ankle muscles, but it’s not for everyone, for all sports, or for all the time. My husband, an avid runner, cannot imagine running any other way but barefoot. He started running barefoot in 2009 and has since then significantly reduced the repetitive stress injuries that plague many runners. However, for all other sports he wears appropriate shoes.
: Just because a shoe comes in your favourite colour or feels like the right size doesn’t mean that it is the right fit for you. Shoes are made with different levels of arch support, different amounts of cushion, different widths and weights. To figure out what type of athletic shoes you should buy, you first need to know the kind of feet you have. There are three types of feet “ Flat Feet, High-Arched Feet, and Neutral or Normal Feet.
If you have flat feet, you are likely to -, which means your feet roll inward when you run or walk. This can lead to knee pain, or (abnormal softening of the cartilage under the kneecap). You need shoes that maintain your stability “ buy shoes with stability and motion-control features. However, if you already suffer from knee or back pain, consult your doctor as you may need orthotics to correct your foot issues.
If you have high arches, you are likely to -, which means your feet roll outward when you run or walk. Pronation helps our foot absorb the shock from running or walking. Under-pronation is problematic because the impact of running or walking is absorbed by a smaller area of your foot, and this can lead to leg pain and injuries. You need shoes that are flexible, cushioned and have a soft midsole that absorbs shock.
If you have neither flat feet nor high arches, you have neutral or normal feet, the most common foot type and also the least susceptible to injury. You probably pronate normally and a shoe offering moderate amounts of cushioning and stability will work well for you. Make sure to avoid shoes that have a lot of motion control or stability.
: Even if they still look great on the outside, running and walking shoes should be replaced about every 500-800 kilometres “ or every 6-9 months if you run or walk 20 kilometres a week. If you’re heavy-set or run quite a bit, replace your shoes at the shorter end of the range. Wearing shoes that no longer offer the right amount of support and cushioning puts you at risk for pain and injury.
: If you wear your running shoes to play tennis, or sport them in your Zumba class, you may be sorry, as running shoes don’t offer much lateral support. For activities that involve a lot of side-to-side movement, opt for cross-trainers or sport-specific athletic shoes.
: For persistent pain in your feet, ankles, knees, hips or lower back that doesn’t resolve with a change of shoe style, talk to your orthopaedic doctor as the problem could be something other than your shoes. Some people benefit from off-the-shelf or custom orthotic inserts, and others need medical or surgical treatment. The right care and the right shoes will help you get back on your feet working up a healthy sweat.
