As podiatrists, one of the pieces of advice that we constantly give is to choose the right footwear. Good shoes are essential for maintaining good foot health and overall comfort. It provides the support and protection your feet need, whether you are walking, running, or standing for long periods. Wearing the right shoes can also prevent injuries, especially during exercise, reduce foot pain, and improve your quality of life. In this blog, we’ll provide expert advice on choosing the right footwear and discuss the key features that make a good shoe for your feet.
Overview of Footwear
Footwear should be seen as more than just a fashion statement or a way to protect the skin of your feet. Your footwear influences your gait pattern, overall health, and well-being. Poorly designed or ill-fitting shoes can contribute to a wide range of foot problems, such as plantar fasciitis, bunions, metatarsalgia, or ankle sprains.
On the other hand, a good pair of shoes provides the proper support, cushioning, comfort, and alignment to control and stabilise our foot joints.
When selecting footwear, it’s important to keep in mind the activity you’ll be performing, your specific foot shape, and any existing foot issues. If you need a more personalised recommendation, podiatrists can help. They can assess your foot posture and foot health, and recommend the best choice for your feet.
What Makes a Shoe?
Heel Counter
The heel counter is the stiff, supportive material at the back of the shoe that surrounds and holds the heel in place. It prevents your heel from moving excessively when walking, providing stability that is very important for people with flat feet. A good heel counter helps prevent injuries like ankle sprains and provides overall foot stability, especially during high-impact activities.
Shoe Upper
The shoe upper refers to the portion of the footwear that covers the top of the foot. It is made from various materials such as leather, mesh, or synthetic fabric, and its primary function is to hold the footwear securely on the foot. A good shoe upper should be breathable and flexible to allow for comfort and ventilation while still providing enough support and structure to keep the foot in place.
Insole
The insole sits in the shoe directly under the foot, also known as the footbed. Insoles provide cushioning and support, enhancing comfort by absorbing shock with every step. They can be made from a variety of materials, such as foam, gel, or cork. Many shoes nowadays come with removable insoles, allowing you to replace them with custom orthotics for additional support or to address specific foot conditions.
Midsole
The midsole is the layer between the insole and the outsole of the shoe, often made of EVA (ethylene-vinyl acetate) foam, silicone gel, or other soft cushioning materials. Its main role is to provide shock absorption and stability, helping to protect the feet, knees, and joints from ground impact. Many sports shoes now feature a highly engineered midsole, including features like arch support and enhancements that alter pressure distribution to improve comfort and performance, especially during running or high-impact activities.
Shank
The shank of the shoe is like a stiffener at the centre of the midsole. The purpose of a shank is to control the amount of torsion and flexibility of the footwear. Our midfoot is not meant to move much and should be firm and stable as we propel forward. A stiff shank will provide a stable platform for the foot to rest on.
Outsole
The outsole is the bottom-most layer of the shoe that comes into direct contact with the ground. Typically made of durable rubber or a rubber composite, it provides traction, stability, and durability. A well-designed outsole helps prevent slipping and enhances grip on various surfaces, making it especially important for outdoor or sports-related footwear. The outsole design can differ when the intended terrain of use is different. For example, a hiking shoe’s outsole is usually made of higher-density rubber with deep grooves to enhance traction.
Toe Box
The toe box is the front part of the footwear that houses the toes. A good toe box should offer enough room to allow for natural toe movement, providing a comfortable fit and preventing issues like bunions or hammer toes. A narrow or cramped toe box can lead to discomfort or even deformities over time.
Fastener
The fastener helps to secure the foot in the shoe and allows one to adjust for a snug fit. Various fastening systems are available in the current market, ranging from shoelaces to velcros and elastic bands. A good fastener provides a secure, snug fit while still allowing room to accommodate different foot shapes. It can also enhance comfort and prevent foot slippage, reducing the risk of blisters and instability.
Types of Footwear
Footwear is designed for specific purposes, and each type offers unique features that support the intended activities. Wearing a shoe that is not meant for the intended activity can cause harm; hence, you should avoid doing so. Here are some common types of footwear:
- Casual Shoes: These are footwear that should be worn just for everyday walking, such as commuting to work or shopping. Sneakers and slip-ons are some casual shoes you can easily find. They should provide basic support and cushioning to ensure comfort for extended wear.
- Athletic Shoes: These sports shoes or trainers are engineered to provide superior support, stability, and cushioning. These footwear also incorporate designs that offer different levels of traction and stability for specific sports, such as basketball or tennis.
- Work Shoes: These footwear are purely used for work, such as safety boots. If you must stand or walk for long periods at work, your shoes must offer sufficient arch and midfoot support and cushioning. Some work shoes may include features like slip resistance, steel-cap toe protection, or “orthopaedic” support.
- Dress Shoes: While these are often more for formal wear, dress shoes should still provide adequate support, especially if worn for long durations. We recommend choosing dress shoes with a low heel, a rubber heel post (instead of wood), soft upper material, and a rounded toe box.
- Orthopaedic Shoes: Frankly, “orthopaedic” footwear does not exist. They are often called “orthopaedic” shoes because they have features that can help individuals with orthopaedic foot conditions like bunions, flat feet, or arthritis. These footwear generally offer more arch support, cushioning, and stability to help relieve foot pain and make walking more comfortable.
Features of a Good Shoe
A good shoe should, at the minimum, fit your feet well. It should also support your foot structure and function. Here are some key features to look for when choosing the right footwear:
- Arch Support: Proper arch support helps relieve foot stress and prevents excessive pressure on the plantar fascia. A shoe with good arch support can alleviate pain and avoid long-term foot issues.
- Cushioning: Shoes with ample cushioning help absorb shock, reducing impact on the joints and soft tissues, especially during running or high-impact movements. Look for shoes with cushioned insoles or midsoles to improve comfort.
- Proper Fit: A good shoe should fit snugly without being too tight. There should be enough room and width in the toe box to prevent forefoot compression. A poorly fitted shoe can cause blisters, bunions, Morton’s neuroma, or other foot deformities.
- Firm Heel Counter: A stable heel cup and supportive heel height help control the heel movements and prevent excessive strain on the foot’s ligaments and tendons.
- Flexibility and Stability: A good shoe should be flexible in the forefoot area (where the toes bend) while providing enough stability in the midfoot and heel. Shoes that are too stiff or overly flexible can lead to imbalances and discomfort.
- Breathability: Shoes upper that are made of breathable materials, such as mesh or leather, help to reduce moisture buildup. This can reduce foot odour, and prevent fungal nails and skin infections or blisters.
Importance of Wearing the Right Shoe
Wearing the right shoe can be considered a form of treatment. Sometimes, changing a pair of shoes is all you need to relieve your foot pain. Proper footwear is also crucial for several reasons:
- Prevention of Foot Problems: A good shoe will support and fit the feet well, improve gait functions, and reduce the risk of developing foot pain or deformities.
- Enhanced Comfort: The right shoe can provide the necessary cushioning and support to ensure your feet remain comfortable throughout the day.
- Improved Posture and Balance: Proper footwear helps control joint movements, cushion impact and prevent discomfort in the knees, hips, and lower back. A stable shoe also improves overall balance and prevents slipping.
- Injury Prevention: Wearing a good shoe that fits properly and provides the right level of support can help prevent injuries, such as sprains, strains, and stress fractures, particularly during physical activity.
How Can Shoes Prevent Injury?
Wearing the correct footwear can significantly reduce the risk of injuries, particularly those related to overuse or trauma. Here are a few ways that good shoes help prevent injury:
- Shock Absorption: Properly cushioned shoes help absorb the impact of running and jumping, preventing excessive strain on the joints, ligaments, and muscles.
- Support and Alignment: Shoes with proper arch support and heel stability help maintain natural foot alignment, reducing the risk of shin splints, knee pain, and lower back discomfort.
- Supports Specific Movements: Shoes that are designed for specific sports come with features that protect your feet while taking part in the sport. For example, basketball shoes tend to be higher cut to prevent ankle sprains.
Conclusion
Wearing the right footwear is the best way to maintain foot health and prevent injury, comfort, and mobility. A good shoe should provide the support, cushioning, and stability your foot needs. It also takes stress off the foot and makes being on feet more comfortable. Whether you’re engaging in physical activity, working long hours, or simply walking around, the right shoe can make a significant difference.
When choosing shoes, it’s really important to consider your foot type, the activity you’ll be doing, and any existing foot issues you may have.
If you have specific foot concerns or need personalised recommendations, consult a podiatrist at Straits Podiatry to make the best choice for your feet. Take care of your feet by investing in good shoes that provide the comfort you need for a healthier lifestyle. Contact us today!
