We have talked in the past how a new pair of shoes can reignite the spark you need to get active. A new pair of shoes can be all the difference in how good a workout feels. To me, investing in shoes is a long-term investment in your health. A good pair of shoes is like buying a good pair of glasses; we spend a lot of time on our feet, why not get something that supports your needs.
I want to start this by saying there is no single shoe that is perfect for everyone! This article will not highlight the “best” brands or style because the best shoe is the one that supports you in what you need/want to accomplish. We are all built, move, perform, and have different medical/movement histories, therefore, the shoe that is right for me, may be very wrong for you. This article is merely a guide on how to approach the next time you buy shoes.
First, let’s talk about the anatomy of shoe! This may help demonstrate why there are so many styles and options available to you as a consumer.
Ankle Collar: the area that wraps around at the top of the back of the shoe. This is meant to help hold the heel down in place. Some shoes use a thick pad, while others are more loosely shaped.
When trying on a shoe, pay attention to:
If your heel feels like it is slipping.
How the padding feels on the bones on the sides of your ankles (malleoli)
If the curve irritates your Achilles tendon (the big thick cord toward the bottom of your calf and wraps into the ankle)
Toebox: the section of the shoe that surrounds the toes.
When trying on a shoe, pay attention to:
How the shoe feels in weight bearing. Move around to make sure your toes can spread out and splay naturally without binding or rubbing.
You want to have a little room in the front of the shoe (past your toes) if your foot slides forward or you are on an incline of some kind (e.g. when you walk downhill).
If the toe box is flexible or rigid. Often times, unless there are structural reasons as to why you can’t bend your toes, you want your toes to be able to flex to allow proper foot mechanics for push off.
Heel Cushion: the heel cushion is the material under the heel side of the shoe. It is usually made of a variety of materials. Research has shown that the body actually absorbs most of our landing versus the shoe and that sometimes we land harder in a more cushioned shoe.
When trying on a shoe, pay attention to:
The fact that the heel cushion may largely be a matter of perceived comfort versus aiding in absorption.
You want a balance between cushioning, stability, and ground feel. This is why you have to move in the shoe. How the heel cushion feels in standing may be different in walking, running, lunging, etc.
Test out how balanced you feel and the comfort you have performing dynamic movements; your movement should feel natural, not forced.
Midsole: the midsole is the foam material between the outsole (the part of the shoe that creates the traction- where you contact the ground) and the upper (the material above the sole of the shoe). This material is designed to help with cushioning and guide the foot through movement.
When trying on a shoe, pay attention to:
The thickness of the material – how much cushion is there between the ground surface and where your foot rests.
The material – how flexible is the material to allow the foot to move in the patterns you need it to.
Are there extra stabilization features (such as posts, wedges, extra foam, etc.) to prevention motion or provide support. Not everyone needs these features, so if an added material in the midsole makes you feel your weight distribution is changed dramatically from one side of the shoe to the other, this may not be the shoe for you. In addition, sometimes where we distribute weight changes from standing, to walking, to running, to squatting because of biomechanics and or motor control. What we do in other parts of the body or mobility we have in other areas can impact how we load the foot. This is why some people may pronate when standing, but supinate when they run. We have to match how you move for a given task and acknowledge we may need different shoes for different tasks.
How heavy is the shoe- the midsole can add a lot of the weight to the shoe.
Forefoot Cushion: shoe cushioning protects the structures of the front of foot. A lot of the new shoe designs are trying to create better efficiency to protect your foot while helping you propel forward.
When trying on a shoe, pay attention to:
How the shoe responds to you accepting weight and pushing off, while being comfortable at the same time.
Heel Counter: the heel counter is a semi-rigid cup on the inside of the rearfoot, designed to center the heel for landing and provide support. Some shoes have an external more rigid heel wrap to enhance this support, while other shoes do not have a heel counter at all (e.g. minimalist shoes) to all more free movement.
When trying on a shoe, pay attention to:
The feel of the heel. You want to have comfortable ankle motion through the range that you have. People with more ankle and toe mobility may not need as much of a heel counter as those who have less. Again, this is why you have to try the shoe on and move in it.
Task can also greatly impact the type of heel counter you need. A lifting versus running shoe is very different in this regard. Lifting shoes tend to be much more rigid in the heel than a running shoe.
Saddle: the material between the instep (arch) and the ankle that interacts with the laces to secure the shoe on the foot. There are many overlays, lacing systems, etc. that can impact this interaction.
When trying on a shoe, pay attention to:
How the saddle fits and holds your foot in the shoe. You want to feel secure but not squeezed into a position that isn’t natural.
See if the shoe is making you engage different areas than you want. For example, some shoes may make you use your toe extensors (top of the foot) more due to the interface.
See if you can adjust the laces or top to fit your needs. This is where it becomes important to bring the socks, inserts, braces, or what you train in with you to make sure if fits in the shoe appropriately.
Upper: the upper is everything above the sole. This can consist of several layers of fabrics and mesh or single layers of material.
When trying on a shoe, pay attention to:
If the upper accommodates the shape of your foot (during the tasks you are performing) well.
Pay attention to where it is touching and if pressure is created. Be cautioned if you feel increased pressure, binding, or rubbing in an area.
Heel Toe Drop: the heel toe drop is the difference in height between your heel and the ball of your foot when standing in the shoe. Change in the drop height can impact how forces are distributed to the lower extremity. This can impact how your joints are loaded, the type of mobility you need, stride length and/or depth of a squat/lunge/step, etc.
When trying on a shoe, pay attention to:
A shoe that feels right throughout the movement your are performing.
This should accommodate your structure and movement patterning. Often times, someone with less ankle mobility may need more of a drop than someone who has full mobility.
The shoe should promote the mechanics you are aiming for versus put you in a position that makes you compensate in some capacity (at the foot or otherwise).
Now that you know some of the components of a shoe, let’s help you avoid common pitfalls in the purchasing process:
1) Buying for looks – the sexy shoe may not be the right shoe for you! Let’s be honest, some shoes just look better than others. Don’t let the flash and looks be a reason to force yourself into a shoe that doesn’t feel good. You should never be sidelined or injured because you chose a color or style that “looked cool.”
2) Buying for Someone Else’s Foot – with all the shoe choices out there, sometimes we can choose a shoe because “all the runners use x-brand,” or a friend, “swears by y-shoe.” Although there are certain brands who have left their mark in certain sports, a shoe at the end of the day, does not know your structure, medical/injury/movement history, your training, etc. You have to buy a shoe that meets you and your needs. For example, I am a runner who wears a pilates shoe. It is the style of shoe that fits for me and is not commonly found in the running world.
3) Buying the Wrong Size – our workout shoe is not always the same size as other shoes we wear. When buying your shoe, makes sure you bring your training socks, braces, inserts, etc. to set up how you will realistically be using the shoe. In addition, there are scenarios in which our foot size can change. A lot of people have more swelling in their feet at the end of the day versus the beginning or size can change if there is a change in body weight, such as during/after pregnancy. Therefore, you may think you know your size, but it’s best to get your feet measured each time you buy new shoes.
4) Not Moving before Buying – you have to test the shoe out! Try to mimic what you will do (the best you can) where you are trying on the shoe. Lunge, squat, skip, run, walk, etc. Standing, sitting, and walking back and forth for a few feet often just isn’t enough.
5) Don’t be “Tied” to a Shoe – shoe models can change season to season, therefore, even if you have a brand and model shoe you absolutely love, the manufacturer can change materials, design, etc. from one season to the next. Test the shoe out again before you commit. If there is a shoe you absolutely love, if you are able to, sometimes it is best to buy a few pairs of that model before it changes.
Now that you know what to avoid, here are our recommendations to make the most of your next shoe buying experience:
1) Test it out - this piggybacks off of number four from the last section, so I won’t repeat myself. Many specialty shoe stores will have a return policy that allows you test a shoe. Inquire if the store you are buying from has a trial policy of some kind. Or at a minimum, see if you can put the shoe to the test in an area of the store.
2) Make the try-on realistic – where what you would when you would use the shoe in daily life. Also try to shop around the time of day (or as close to) you would use the shoe. I realize this isn’t always possible, but if you train at the end of the day, buy later into your day when the store is open and vice versa if you are an early trainer.
3) Replace your shoe every 300-500 miles. The foam and materials of the shoe breakdown over time. When this occurs, the shoes may no longer be accommodating your body, as it needs to when performing. Rotating between a few pairs at a given time can help to prolong the life of a shoe.
4) Don’t assume you will always use the same kind of shoe. As we mentioned before, models can change, but you can too. Understand how you move and be open to the fact that what you need from a shoe may change over time. In addition, the shoe you run in may be different than the shoe you lift in, and may be different than shoe you walk in. Match the shoe to the task you will be performing.
5) Finally, it may be worth going to a specialty store near you if you are able to. These places often will work with you through a movement analysis, can help educate in shoe models, and have ways you can test the shoes you are trying. These shops are also often hubs to great communities, offering guest talks, workout groups, etc.
I hope you have found this article valuable. If you have more to add, we’d love to hear it! Our members have the exclusive opportunity to leave a question or comment in the Forum. The FMR Team will answer/discuss these questions and comments on Fuel. Move. Recover. A Performance and Wellness Podcast., which drops every Friday at noon. Both members and nonmembers can visit our page on Facebook at fb.com/fuelmoverecover for more content or to continue the discussion there. Not a Member? Click here to learn about what you get from a membership.
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