Treat your feet (How to pick out the best shoe)

Just like there are all different types of people, there are all different types of feet. Big, small, pronators, supinators, high arch, no arch, flat feet, a square foot, a stretched foot, and even a catch all known as an “irregular foot”. Real original. So unfortunately there is no “best shoe” for everyone despite what media and advertisers may lead you to believe. However, there are some general principles and ideas that can lead you to selecting the best shoe for you. When selecting a shoe you should take into consideration what type of activity you are doing, your general foot shape, and your alignment to help pick out the best shoe.

What type of activity you are doing?

So question number one; what activity are you doing? Are you sitting, walking, running, standing, lifting weights? Different shoes will work better in different situations. You need to decide if you need mobility, stability, or support. Lets look at some common activities you might be participating in.

 

Prolonged standing:

If you are performing a lot of standing you likely will want a shoe that has good arch support, offers stability, and decreases the pressure points on your feet. Again, your foot shape will determine the exact shoe that is best for you. Shoes that I like for prolonged standing, or have been recommended by friends and family, include Nike tennis shoes, Danskos, and Vionic . For a complete list of 11 highly rated shoes for prolonged standing you can check out this list on prevention.com.

Running:

Not to sound like a broken record, but once again “the best running shoe” is going to depend on the make-up of your foot as well as your running mechanics. There are many different types of running shoes that offer stability, mobility, or more of a minimalist support. I personally do well with a minimalist light weight shoe. But others need more of a supportive shoe when running to prevent foot and knee pain. There are so many different options for running shoes that it can be overwhelming. My suggestion would be to head to a running store and be evaluated for free. Plus you can try out different shoes within the store. Find something that feels good for you. And remember that a higher price tag does not mean a better running shoe. 

Weight lifting:

When lifting weights you generally want a harder, rigid sole that allows you to press down into your heels when squatting; not a running shoe. Many people make the mistake of working out in running shoes. However, running shoes often have a cushy sole to reduce the repetitive force that is placed on your heel when running. Your best bet for weight lifting shoes is something similar to a Chuck Taylor Converse shoe. These minimalist shoes can provide support without being too cushy on your feet.

Prolonged walking:

A good shoe for prolonged walking follows the same general concepts as prolonged standing. Again you should aim for something with good arch support; a shoe that reduces pressure on your heel and sole of your foot; and a shoe that fits well. If you are pregnant it is very important to have a well fitting, supportive shoe. Not only will it reduce pain but it can also help to reduce swelling.

Shoes in the house:

Gasp!…shoes in the house?! I was raised to NEVER wear shoes in the home. However, as I’ve gotten older and spend much more of my time at home barefoot and standing while cooking or cleaning I have discovered the benefits of wearing shoes (or slippers) in the home. These shoes can be your designated “house shoes” and can be worn strictly within the home if you’re feeling weird about it. But wearing shoes or slippers that support your arch while you are doing household tasks can be very helpful in reducing foot aches and pains. Birkenstock slippers, Ugg slippers, Crocs, and Adidas slip-on sandals have all been highly recommend as great house shoes.

What types of shoes should you avoid if you have foot pain

Without exception the following types of shoes are good for no-one. These shoes lack support and can cause foot aches and pains (and even hip, knee, and back pain) if worn too often. These shoes should definitely be avoided if you are already suffering from foot pain.

• High heels
• Flats
• Flip flops
• Loose fitting shoes (dress boots)

Other things that can help foot pain

Orthotics

If you are suffering from foot pain due to prolonged standing or walking; or you are required to wear dress shoes at work (flats, heels, etc) orthotics can be helpful. Orthotics are inserts that go into your shoe to improve foot alignment, support, and reduce stress on various parts of your feet. You can find good basic orthotics online or at any pharmacy. Custom orthotics are also an option but tend to have a higher price tag.

Plantar Fasciitis Feet Insoles Arch Supports Orthotics Inserts Relieve Flat Feet, High Arch, Foot Pain Mens 9-9 1/2 | Womens 11-11 1/2

Anti fatigue mat

An anti-fatigue mat is a special non-slip mat that can be used when performing activities that require prolonged standing. The mat provides a firm yet cushioned surface for your feet thereby reducing the stress on your feet, knees, hip and low back. They are great in your kitchen or if you perform standing desk work at home. We have one similiar to this and it is a godsend.

Kangaroo Original Standing Mat Kitchen Rug, Anti Fatigue Comfort Flooring, Phthalate Free, Commercial Grade Pads, Ergonomic Floor Pad for Office Stand Up Desk, 32×20, Black

What’s next for picking out the perfect shoe?

If you are still struggling to pick out the perfect shoe for you I would suggest heading to a local running or specialty footwear store. Often many of these types of stores offer a free foot evaluation that allows you to see your foot shape and where you place your pressure. They can assist you in selecting a shoe that is most appropriate for the activity you do. And finally, I would recommend trying the shoe on if possible. This might seem like a no-brainer but these days so many people order shoes online without ever getting a chance to actually see how they feel on their feet. When you try the shoes on take a little walk, run, jump, squat and see how the shoes feel. Don’t assume you will “break the shoes in”. Remember our feet are our foundation…you need to treat yo feet!

–Monica