Why Your Shoes Might Be Causing Pain: The Hidden Impact of Poor Footwear Choices
Choosing the right shoe can be a challenging task, especially when it comes to physical activity. Factors like foot shape, the brand of the shoe, your walking or running style, and the specific exercise you're engaging in all play a role in your shoe selection. If you experience discomfort or pain in your feet, toes, heels, calves, knees, hips, or lower back during physical activity, there’s a strong possibility that your shoes are either the wrong fit or need modification to accommodate your feet.
While there has been progress in shoe design over the last decade, driven by research into foot mechanics, most traditional shoes still fail to support natural foot function. One common issue is the narrow toe box in many modern shoes, a design trend that prioritizes style over function.
Understanding Natural Foot Mechanics:
Think about walking barefoot on the beach or in the grass. As you walk, your toes spread naturally, helping to distribute your weight evenly as you push off the ground. Unfortunately, most modern shoes with a narrow toe box restrict this natural movement, forcing the toes to compress. This compression can alter your stride mechanics and the angle at which your foot pushes off, increasing stress on your knees and hips. Over time, these misalignments can lead to dysfunction and pain.
The Impact of Heel Elevation:
Another issue with modern footwear, particularly dress shoes and women’s heels, is the elevated heel. Even a slight heel lift—just 2 to 5 cm—can shorten the Achilles tendon and prevent the foot from flexing naturally. This increases shear forces through the forefoot and knees, resulting in added stress on the lower limbs. When the heel lift increases to 7.5 cm, as is common with high heels, the forces felt through the foot and knee can increase by up to 76% of your body weight, which can cause significant strain on the lower limbs.
Common Long-Term Footwear-Related Issues:
These mechanical issues often lead to chronic conditions, including:
- Metatarsalgia (pain in the ball of the foot)
- Morton’s Neuroma (nerve irritation)
- Plantar Fasciitis (heel pain)
- Bunions
- Runner’s Knee or Patellar Femoral Pain Syndrome
- Low Back Pain (Facet & Sacroiliac irritation)
How to Choose the Right Shoe:
To ensure that your footwear supports proper foot mechanics, consider the following essential features:
1. Maximum cushioning: Shoes should provide adequate cushioning to absorb impact while allowing for natural movement.
2. Neutral cushioning: A cushioned shoe that allows your foot to land naturally without added elevation.
3. Minimalist shoes: These have a wider toe box, minimal cushioning, and no heel lift, enabling your feet to move naturally.
The Case for Minimalist Shoes:
Minimalist shoes have gained popularity in recent years due to their design, which promotes natural foot movement. These shoes typically feature a wide toe box and minimal cushioning, allowing the foot to act as it would barefoot, with toes spreading out during movement. They also have little to no heel elevation, which reduces pressure on the knees and encourages a midfoot or forefoot strike, rather than a heel strike. This shift in running mechanics can be beneficial for some, but it also places more strain on the calf, shin, and Achilles tendon, potentially increasing the risk of overuse injuries.
Maximal Cushioning for Running:
If you're a runner, a typical or maximal cushioned shoe may be more appropriate, particularly if you're a heel striker. Maximal shoes provide more midfoot support with a slight slope towards the toe, designed to reduce impact forces through the foot and Achilles tendon. However, evidence on their effectiveness is mixed, with some studies suggesting they may aggravate knee pain. It's recommended to start with a neutral or typical running shoe before considering a maximal cushioning option.
Factors to Consider When Choosing Footwear:
In addition to the shoe's design features, there are several other factors to consider when choosing the right shoe:
- Shoe manufacturer: Different brands have different fits and construction methods.
- Density of sole: A denser sole may provide more support but could limit flexibility.
- Heel width and counter: These affect how the shoe fits around your heel and provides stability.
- Sole geometry: The shape of the sole can impact your gait.
- Shoe weight: Lighter shoes may feel more comfortable, but the level of support should always be prioritised.
The Importance of Professional Guidance:
No two feet are the same. It's essential to consider your individual foot mechanics, gait, and running style when selecting footwear. Having your feet assessed by a professional with a biomechanics background can help determine which shoe is best for your specific needs and the activities you're engaging in. A professional can also recommend necessary modifications or adjustments to ensure your shoes support your body’s natural movement.
For a personalised footwear assessment or further advice, reach out to the experts at Neurohealth Wellness. Our team is here to help you find the perfect shoe for your foot mechanics and exercise routine.
Contact us today for more information:
Call: (02) 9905 9099
Email: neurohealth@icloud.com
References:
- Footwear and Foot Health (Journal of Foot and Ankle Research)
- Biomechanics of Running Shoes (Journal of Sports Sciences)
- Effects of Heel Elevation on Lower Limb Kinematics (International Journal of Sports Physical Therapy)
By focusing on choosing the right footwear and seeking expert guidance, you can prevent pain and discomfort and support your body’s overall health.
