Gentlemen (and ladies too) are recognized by their shoes. But are your shoes gentle on your feet? Many of us choose the wrong shoes that produce pain in the feet, knee, or back. Here is a guide on choosing a safe pair of shoes.
Cut down on the heel
Heels are attractive and they make you look tall, but for a price. They tip the base of our body forwards and compromise the balance. To keep the body straight one needs to bend the knees and arch the back, leading to ankle, knee, and back pain. Moreover, they jeopardize the weight distribution, which may produce a flat foot or a bony spur on the heel. Platform heels are no good either. Avoid a negative heel though, where the toes sit higher than the back of the foot. It is best to wear a shoe with half an inch heel. If you must wear heels for an occasion, wear it for a short while and keep a comfy pair of shoes nearby.
Don’t wear pointed shoes
People who wear pointed shoes for a long time can be recognized by their big toe angling outwards. This causes pain on the base of big toes, corn, callus, and arthritis of the foot. It is best to wear a shoe with enough room in the front for all your toes.
Tie the laces
Most people do not untie their shoes. They keep the laces loose and slide in and out of their shoes. A shoe needs to fit snugly around the feet to be protective; a loose shoe will produce abnormal motion and result in foot pain. Try running with a loose shoe and you will realize how ineffective they are. If you wear push in shoes even then make sure they fit firmly around the ankle.
The soles
The outer sole should reasonably straight; the front upturned versions put pressure on the base of the toes. The front part needs to be bendable near the toe area for normal weight transmission. Running shoes or sports shoes have a springy cushion heel that helps in shock absorption, they are good.
The insole has to be firm with some cushion. Many shoes have insoles that conform with the natural curvature of the foot, whereas others can be purchased separately. Silicone gel insoles that fit inside your shoes are a good option if you stand for a prolonged amount of time.
Keep multiple pairs
Shoes need to recover from the stresses that we impose on them throughout the day. If you wear shoes the whole day it is a smart idea to keep at least two pairs and alternate between them every day. Also, change your socks daily to keep the skin of the feet healthy.
Let it go…
Throw away the old pair of shoes once they are worn out, as they will do more harm to your feet than good. Watch the shoe from behind. Is it standing straight or is tilted in one direction? Other signs of aging are cuts and loosening of parts. Also, you can tell by the absence of comfort that your shoes now provide.
If you walk 30 minutes in a day at your normal speed then you probably take more than 1.2 million steps in a year and your shoes have to withstand that amount of load. It would be wise to invest in a good pair of shoes that can handle this pressure and protect your feet.
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About the author
Dr Subhanjan Das (PT)
BPT, MPT (MSk & Sports), CMP(NZ), Diploma in football medicine (FIFA)
Consultant Physiotherapist of Apollo & Reliva Clinic, HSR Layout, Bangalore
Contact: +91 8967549104
Dr Subhanjan Das (PT) has over 14 years of clinical and 12 years of academic experience. A friendly professional with lots of patience and skilful hands, Dr Subhanjan has worked with thousands of his patients for instant relief of pain and rapid return to activities. He has treated elite athletes for recovery, injury prevention and performance enhancement.
Dr Das is specialized in Orthopaedic and sports physiotherapy and has keeps himself updated with the latest advancements in the field of physiotherapy. He has undergone training on advanced orthopaedic techniques such as Dry Needling, Mulligan Concept, McKenzie method, Pilates, Cupping therapy, McConnel and kinesio taping from the best faculties around the world.
Dr Das has taught in 5 universities across India and has trained physiotherapists in 50+ workshops within and outside India.