top of page

Physical Therapy & Performance Lab

Are your shoes right for you?

When you walk into a shoe store the display of shoes lined from floor to ceiling is somewhat intimidating. Bright flashy colors draw you in and marketing ploys convince you that you need that new shiny model. At first glance it's like comparing apples to apples, but when taken out of the box we find out we are in foreign territory. From the drop to the cushion, to the flexibility and the weight, what does it all mean and what fit is right for you? When you try them on in store it sometimes seems the differences are negligible but your shoe fit and design can play a crucial role in injury prevention. So here it is! Your guide to determining which shoes are right for you and a few rules to determine when it's time for a new pair.

Where and how much are you running?

The first question you have to ask yourself is, "how do I plan to use my running shoes?" Will you wear them for high mileage? Will you be meandering through rugged rocky trails? Maybe you are a road warrior or run mostly on soft well maintained horse trails. Depending on your specific purpose you will need to pick a pair that suits your purpose. If you will be running high mileage you will need a shoe that doesn't break down too quickly. One that is durable and well made. This will be especially true if you are constantly pounding the pavement. Road warriors will also want to make sure they have enough cushioning to absorb some of the impact and prevent injury. If you are completing most of your runs on soft terrain you shoe is less likely to break down as quick and the impact on the legs is less so both of these factors are less concerning. If you are running primarily on trails there are more factors at play. You will want a shoe that that has more aggressive tread, in other words, a tread with deeper lugs (aka cleats). This will help you to get better traction in mud and rough terrain. If you will be taking on technical trails you may want to look for a built in rock plate to protect your foot from rock bruising.

What heel-to-toe drop should you choose?

The heel-to-toe drop refers to the difference in height between the heel height and the forefoot height. This is a relatively new metric for shoe manufacturers due to the minimalist shoe uprising. The traditional shoe has between 10-12mm while minimalist shoes have about 0-4mm of drop. Studies have shown that the drop in the shoe doesn't have a significant impact on injury risk however, if you are injury prone in certain areas then one or the other is best. For those who have a history of forefoot pain or issues with the big toe joint, a lower drop shoe may be best. For those who suffer from heel pain, achilles issues, planter fasciitis, and posterior tibial tendonitis, then a higher drop shoe will be best. Of course if you are regularly running in a traditional shoe and want to change to a lower drop pair then you will need to gradually transition to the lower drop shoes in order to prevent injury. For more on this check out this link: https://www.runnersworld.com/running-shoes/does-a-shoes-heel-to-toe-drop-matter

Stiffness and Cushioning

This metric also became more prominent with the minimalist movement. Some minimalist shoes promote a low drop and lightweight stiff sole to create more of a "ground feel." On the other end of the spectrum is something like the Hoka which has a 0 drop but plenty of cushioning. If you have joint pain, knee issues, or run mostly on the roads, more cushioning will be better. The extra cushioning absorbs the impact with the stiff pavement protecting your legs. The lower cushion shoes are great for speedwork and racing due to their light weight and also good for softer terrain where less cushion is needed. Of course there needs to be a certain level of stiffness in shoes to hep protect the ankle or foot from collapsing but not so much that the foot can't do its natural thing. If you have stiff feet, more cushion is better, but if you have flat feet or collapsed feet a stiffer shoes is better.

Do you over or under-pronate?

This talk of stiffness and cushioning leads right into the discussion on pronation. A small amount of pronation is normal and in fact good for shock absorption. The size of a runners arch can be a factor here but ankle stability or even hip strength can influence how much or how little you pronate. People with a normal arch typically are normal pronators and are best in a stability shoe with moderate pronation control. People with flat feet typically overpronate and a motion control shoe that controls pronation is best. Runners with high arches typically underpronate so they need a neutral cushioned shoe that encourages a more natural foot motion. For more specific information on pronation check this link: https://www.runnersworld.com/pronation

Flex Point

Check the flex point of the shoe prior to trying it on. To do this hold the heel of the shoe and press the tip of shoe into the floor. The shoe should bend along the same line that your foot flexes. If it doesn't match up with your foot or isn't flexible enough then you could end up with arch pain, plantar issues, achilles tendonitis, or a calf strain. If the line doesn't mach up maybe try a different size or pass on to another shoe. For more on understanding the fit of shoes try this link: https://www.runnersworld.com/running-shoes/how-to-buy-the-right-running-shoes

Shoe Weight

The weight of the shoe may seem negligible but wearing a lighter shoe when racing or in hard workouts could make your workout feel a bit easier or shave some time off your PRs. You don't want to do all of your training runs in the lower weight shoes as this could lead to injury, but it is helpful to have a shoe you wear for harder efforts and races and one that you wear just for training. Just merely changing your shoes can even give you a mental boost to make you feel race ready!

When is it time to buy new shoes?

The general rule is between 300-500 miles but you can judge this based on a few things. The easiest way for you determine your magic number is to track your mileage on your shoes and monitor what the soles look like. When the tread begins to flatten out or you see some wearing through in the heel it may be time. It is also helpful to monitor how you feel at different times along the life of your shoes. When you begin to feel more aches and pains during or after runs it may just be time.

The rest of this week we will continue to post different shoe recommendations for all different purposes and foot types. Check in on our instagram, twitter, and facebook for more!

Photo Credits:

Photo 1: http://www.active.com/running/articles/5-reasons-to-try-trail-running

Photo 2: http://www.drpribut.com/sports/heelhtm.htm


RECENT POST
bottom of page