Shoes You Can Use: Form, Function, and the Right Fit
Reviewed by: Dr. Steven Knauf, D.C.
By: Sara Butler
Shoes do a lot more than just make you look good. They complete your ‘fit, flex your style and status (we see you with those Jordans and Louboutins), and can even boost performance during certain activities. Beyond that, shoes play a big role in your overall health—especially when it comes to your chiropractic health. It’s not just about looking cool; it’s about how your footwear supports your body. When you know how to pick the right shoe for both form and function, you’ll be stepping into better health in no time.
How do shoes help support your body and manage stress during activities?
Shoes serve as the foundation for your body, playing a crucial role in supporting your overall well-being and performance during activities.
The shock absorption, cushioning, and protection shoes offer help to prevent injuries and reduce stress on your joints. They help to keep you balanced and stable, reducing friction and making you more comfortable during activities. They also provide traction to help reduce the risk of slips and falls.
Shoes are made specifically to support your body in different activities. What you’re doing when wearing the shoes will dictate the type of shoe you purchase.
Running shoes - Lightweight, with ample cushioning, and a flexible sole to absorb impact and promote natural foot movement.
Basketball shoes - High-top design for ankle support, durable materials, and excellent traction for quick movements and jumping.
Hiking boots - Sturdy construction, waterproof materials, and aggressive tread for grip on uneven terrain.
Soccer cleats - Lightweight with cleats for traction on grass, allowing for quick changes in direction. Your Little Leaguer will also wear these types of shoes.
Weightlifting cleats - Flat, stable heel for power transfer and ankle stability.
Dance shoes - Flexible, lightweight, and often with suede soles for smooth turns and spins.
Good shoes also help to distribute your body weight evenly, lowering the pressure put on areas of your body and helping to prevent overuse injuries. Proper arch support in shoes helps to support the natural arch of the foot, which helps reduce your chances of developing conditions such as plantar fasciitis.
By selecting the right shoes for specific activities and ensuring proper fit, individuals can significantly reduce the stress on their bodies and enjoy a more comfortable and injury-free experience. Life is a lot better when your feet don’t hurt.
Shoe fit and support: What to look for
One of the first things to understand when looking for the perfect pair of shoes is how they should fit and support your feet.
When it comes to fit, you have to make sure you have the right shoe size. Shoes must be the right length and width to properly fit your foot, leaving enough room for your toes to wiggle and not loose enough to slip off when walking.
You also don’t want shoes that cramp the toe box, which is the area of the shoes that fits your toes. Heel fit is important to prevent slippage and resultant blisters, and provide stability.
Proper arch support is also crucial. The shoes you buy should match your arch and help provide proper alignment for your foot. You need cushioning to help absorb shock, particularly if you plan to walk a lot or stand for long periods in the shoes.
Flexibility is also critical. Make sure the shoes you’re looking at are flexible enough to move with your foot as you walk, but also stiff enough to provide support.
Key factors to consider when buying shoes
Choosing the right pair of shoes can significantly impact your comfort, foot health, and overall well-being. There are several essential factors to consider.
Fit is an obvious necessity when buying shoes. You need shoes that are the right size, width, and length. The heel of the shoes should fit snugly and not slip when you walk.
The type of shoe you buy is also a vital component. Think about what you’ll be doing when you wear the shoes, such as running, hiking, or walking. Or playing sports. Or working. Choose shoes that will provide the right support for activities and that cushion your foot properly.
What the shoes are made from also matters. You want shoes that are made from a material that can breathe, especially when the weather is warm. You also want to look for material that has some durability to help withstand wear and tear.
Comfort is also a big factor. Select shoes that are padded well in the heel and insole, are flexible to move naturally with your foot, and provide the right arch support. Of course, you also want shoes to be stylish and look good. When it comes to that, let your preferences guide you!
By carefully considering these factors, you can find shoes that not only look good but also provide the support and comfort your feet deserve.
How do you know when it’s time to replace shoes?
Knowing when to replace your shoes is essential for foot health and comfort. There are some things you can look for that will let you know it’s time to go shoe shopping.
Sole wear - Worn-down soles, especially in high-impact areas, reduce cushioning and grip. Look for signs of wear on the bottom of the shoes.
Upper material damage - Tears, holes, or excessive wear on the upper part of the shoe can compromise support and protection.
Heel counter breakdown - A collapsed heel counter (the part of the shoe behind the heel) can affect ankle stability and overall shoe structure.
Decreased cushioning - If your shoes no longer feel as soft or supportive as they once did, it's time for a replacement.
Increased pain - Foot, knee, or back pain might be related to worn-out shoes.
Loss of stability - If you feel less stable or secure in your shoes, it's a red flag.
Mileage - For running or walking shoes, a general rule of thumb is to replace them every 300-500 miles.
Time - Even if you don't track mileage, replacing shoes every 6-12 months is a good practice.
Type of shoe - Some shoes, like athletic or work boots, may wear out faster due to their intended use.
It's always better to err on the side of caution and replace your shoes before they cause any significant problems.
Why are proper shoes important from a chiropractic perspective?
From a chiropractic standpoint, feet are the foundation of our body's structure. They significantly impact our posture, alignment, and overall musculoskeletal health. What we choose to place around that foundation is significant.
There are several reasons why proper shoes are crucial.
Shock absorption - Shoes act as shock absorbers, reducing the impact on joints, especially the knees, hips, and spine. Improper footwear can lead to excessive stress in these areas, contributing to pain and dysfunction.
Support and alignment - Good shoes provide support for the arches and ankles, helping to maintain proper alignment of the feet, legs, and spine. Misalignment can lead to compensatory changes throughout the body, causing pain and discomfort.
Prevention of Injuries - Proper footwear can help prevent various musculoskeletal injuries, including plantar fasciitis, Achilles tendonitis, shin splints, and even back pain.
Posture - Shoes can influence posture. Shoes with inadequate support can lead to poor posture, which can exacerbate spinal problems.
In essence, the right shoes can help prevent many of the musculoskeletal issues that chiropractors address. By understanding the importance of proper footwear, individuals can take proactive steps to maintain their overall health and wellness.
Common mistakes made when buying shoes
There are some common shoe-buying mistakes people make that are easy to avoid if you are aware of them.
Ignoring proper fit - This is the most common mistake. Shoes should fit comfortably without being too tight or too loose. Ill-fitting shoes will be to your detriment.
Sacrificing comfort for style - While style is important, comfort should always be prioritized.
Buying shoes at the wrong time of day - Feet tends to swell throughout the day, so it's best to try on shoes later in the afternoon.
Not considering the type of shoe for the activity - Different activities require different types of shoes.
Buying shoes based on price alone - Quality shoes often cost more, but they can save you money in the long run by preventing foot problems.
Wearing shoes that are too worn out - Continuing to wear shoes that are worn out can lead to foot pain and injuries.
Ignoring foot problems - If you have foot problems, it's essential to find shoes that address those issues.
By avoiding these mistakes, you can significantly improve your foot health and overall comfort.
Shoes are not just a great accessory, they’re a critical necessity. They are one of the building blocks of your health and wellness. So, make sure when choosing shoes for any occasion that you keep in mind why they’re so important. Wearing the wrong shoes can impact your health.
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