Wearing good shoes can help you feel your best and prevent injury. Shoe choice affects your entire body, not just your feet.
Kelsey Gaston, a registered physical therapist at University Health Center, shares tips on how to find the right shoes:
1. Choose shoes with a solid foundation
Shoes ground the body like the foundation of a house. If a house is built on a soft foundation, the house will wobble and lose its balance. The same thing will happen to your body if you choose shoes with soft soles. Test the shoe's foundation by gently flexing the shoe at the toe. If it folds in half, it's too soft. It has good support if it flexes slightly but remains mostly rigid.
2. Make sure it has rch support
Some popular shoes, such as Vans and Chucks, have flat soles that can cause pain over time. Arch shoes provide support for the bottom of your foot, giving you better balance and stability.
It's better to choose shoes with built-in arches rather than adding inserts. If you must buy a plug-in, avoid buying it off the shelf from a big box store. Go to a specialty store such as Lincoln Running Company where they can fit your feet with the right insoles.
3. Go looking for shoelaces
Generally speaking, lace-up shoes are more popular than slip-ons because they provide better support and secure the foot to the sole. For example, Birkenstock sandals have an arch but don't protect your feet like tennis shoes or running shoes.
4. Buy according to your foot shape and comfort
Don't buy shoes just because they are your favorite color, are on sale, or a friend recommends them. Choose the one that works best for you.
Start by having a professional at a shoe store measure your feet to determine the size and width you need. Remeasure yourself at least every few years because the size and shape of your feet can change over time.
Next, try different brands and styles to find the one that works best for you. Don't let brand loyalty stop you from exploring your options.
As a guideline, avoid shoes that have a narrow toe box and don't have at least a finger-width of clearance between your big toe and the edge of the shoe. Remember to stand up and walk around in your shoes to see how your feet feel when they are flat.
5. Replace old, worn shoes
Shoes don't last forever. When the texture of the sole starts to wear down around the heel or ball of the foot, upgrade. When you get rid of your old shoes, you can take the opportunity to try new brands and styles. In some cases, your tried-and-true favorites are still the shoes that work for you, or you might find a new favorite. Keep an open mind.
6. Choose high heels carefully
It's no secret that high heels put stress on the body, especially when worn for long periods of time. If possible, choose flats instead of heels. If you choose to wear heels, ask a friend to drive you to the venue or a nearby parking lot so you don't have to walk a long distance in your shoes. Better yet, wear walking shoes to the venue and then change into heels before going in.
7. Ask for help when you feel pain
Ill-fitting shoes can cause pain not only in your feet, but also in your calves, calves, knees, hips and lower back. If you notice this pain, start by changing into new tennis or sneakers that fit well and are comfortable. If you're still experiencing pain, it may be time to see a physical therapist.