Proper footwear is important to your health for a number of reasons. Wearing appropriate footwear for certain activities can help the body to stay in optimal alignment and postures that help to avoid chronic and acute conditions. The most important thing to remember is that no one person is built the same, so what might be comfortable for one person may be uncomfortable for you. Be sure to try on various pairs prior to making a final purchase. Worried about price? Think of it this way, investing in your feet is investing in your bodies overall health.
Here are some recommendations that I make to my athletes regarding footwear for various activities.
Footwear For Lifting Weights
For general, more casual weight lifting, a comfortable soft soled athletic shoe is typically fine. One style is a completely flat shoe like Chuck Taylors or Vans. These allow for good stability with your foot feeling like it is in full contact with the ground. Another style is one that has a flat bottom but a raised heel within the shoe. These tend to be much stiffer and have a wider base. They don’t allow much range of motion within the foot and are not to be used for exercises that involve much foot motion i.e. lunges. The raised heel does allow for better depth when squatting. These usually come with a strap to lock the foot in place and provide even more support. Brands will even offer up shoes labeled as “training”, so look for those as they tend to be a bit flatter with mild arch support when compared to most overly supportive running shoes.
Footwear For Running/Walking
For running, the variety of brands and styles of shoe can be overwhelming. The minimalist style shoes have little to no support. Some runners swear by these and get by just fine, others have immense pain with these shoes. The same applies for shoes that are ultra-supportive with thick soles. I’ve attended running seminars and even at these, there is little agreement on the ideal shoe for each foot. If you’re pes planus (flat footed) you’ll probably need at least some support in the arch to prevent your ankle from completely collapsing with each stride or step. If you’re pes cavus (high arched) you might need little support OR lots of support. The bottom line is, you have to find what style works for your own feet.
Brands that have high reputations within the running community are Brooks, Asics, Hoka, Nike, Adidas, and others. You can even have your feet scanned at specialty running stores to see which type of shoe is best for you.
Inserts
If cost is an issue or you absolutely need a certain style or color of shoe, I also recommend a good pair of inserts. Dr. Scholl’s is the most convenient brand you can buy, but I’ve noticed these tend to break down faster than a pair that costs slightly more. PowerSteps are on Amazon and fairly affordable. They are also easy to take out and transfer from shoe to shoe if you’re someone who likes to have a variety of colors and styles. The most expensive option is to have custom orthotic inserts made. These are typically needed for patients with hip alignment issues due to high or low arches. While these can be costly, they are quite durable and should last a full year depending on miles worn. Check with your insurance provider to see if these may be covered.
*Note that most inserts will need to be broken in for 2-3 weeks before they feel most comfortable.
INVEST IN YOUR FEET.
YOUR BODY WILL THANK YOU!
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