Wearing the right shoes can make you feel better and help you avoid injuries. The shoes you choose can have an impact on your entire body, not just your feet. Kelsey Gaston, a licenced physical therapist at the University Health Center, offers the following tips for finding the right shoe:
1. Pick a shoe with a solid foundation.
Shoes act as a foundation for the body, much like a house's foundation. The house will become wobbly and off-kilter if it is built on a mushy, soft foundation. If you choose a shoe with a squishy base, the same thing will happen to your body. Gently bend the toe of a shoe to check its foundation. When it folds in half, you know it's too soft. It has good support if it bends slightly but remains mostly rigid.
2. Check to see if it has arch support.
The flat soles of some trendy shoes, such as Vans, Chucks, and others, can cause pain over time. Shoes with arches give you more balance and stability by providing support across the bottom of your foot.
Choosing a shoe with a built-in arch is preferable to using an insert. If you absolutely must buy an insert, don't buy it off the shelf at a big-box store. Instead, go to a specialty store like the Lincoln Running Company, where they can properly fit your foot with the right insole.
3. Choose laces.
Lace-up shoes are generally preferred over slip-ons because they provide better support and keep your foot firmly attached to the shoe's sole. Although Birkenstock sandals have an arch, they will not protect your feet as well as a tennis or running shoe.
4. Purchase shoes that are appropriate for your foot type and level of comfort.
Don't buy a shoe just because it's your favorite color, is on sale, or was recommended by a friend. Choose the one that feels most natural to you.
To determine the size and width you require, have your foot measured by a professional at a shoe store. Because your foot size and shape can change over time, you should get remeasured at least once every few years.
Then, try on a variety of brands and styles to find the one that feels the most natural to you. Allowing brand loyalty to keep you from exploring your options is a mistake.
Avoid shoes with a narrow toe box and less than a finger's width gap between your big toe and the shoe's edge as a general rule. Remember to get up and walk around in the shoes to get a feel for how they feel with your foot flat.
5. Replace worn-out shoes.
Shoes do not last indefinitely. When the texture on the bottom of your shoes starts to wear away around the heels or balls of your feet, it's time to upgrade. When it's time to get rid of your old shoes, take advantage of the opportunity to try on new brands and styles. Your tried-and-true favourite may still be the right shoe for you, or you may discover a new favourite. Maintain an open mind.
6. Wear high heels with purpose.
It's no secret that wearing heels puts a lot of strain on your body, especially if you wear them for long periods of time. Flats are preferable to heels whenever possible. If you're wearing heels, have a friend drop you off at the venue or park close by so you don't have to walk long distances in them. Better yet, wear your walking shoes to the venue and then change into your heels once inside.
7. Seek help if you're in pain.
Improper footwear can cause pain in the calves, shins, knees, hips, and lower back, in addition to the feet. Upgrade to a properly fitted, comfortable new tennis shoe or athletic shoe first if you notice this pain. If you're still in pain, you should consider seeing a physical therapist.
The physical therapy team at the University Health Center helps students manage a variety of pains and strains that come with being a student. If you believe you would benefit from their services, speak with a doctor at the health centre or elsewhere to obtain a physical therapy prescription. Call 402.472.5000 to schedule a physical therapy appointment once you have the order. Learn more about their services and how to stay healthy by visiting their website.
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