Which shoe for which activity?

Bridgette Nevins is a Podiatrist from Camberwell Sports and Spinal Medicine, she has put together a few basic points on looking after your feet and choosing the right shoe for the right activity. Looking for a Podiatrist in the eastern suburbs of Melbourne? Book in with Bridgette at the clinic on 03 9889 1078.

With all the shoes on the market, it’s a wonder we aren’t all rocking in a corner overcome by the thought of having to pick which one to wear. It’s almost like Russian roulette, choose the wrong shoe and you will end up nursing an injury on the couch instead of burning up the pavement with a run.

To turn the odds in your favour, pay attention to the following tips, and you will find making that next exercise shoe purchase all the more simpler.

1. Get to know your feet

Every pair of feet are different, and knowing what foot type you have is very important in assisting with wearing the correct shoe.

Over pronators – This means that your feet are rolling in. If you have a look at your shoes, you may find that you wear down the sole on the medial side of the outer-sole.

Over supinators – This means that you put most of your weight through the lateral edge of your feet. Looking at the sole of your shoes you may see that you wear down the outside edge of the sole.

Neutral – You have an even wear pattern from the lateral edge of the heel, through to the big toe where you push off.

2. Do not make shoes do more than one activity

It does matter which shoe you choose to use for your work out; if you choose the wrong one you are increasing your risk of injury.

Shoes cannot multitask effectively! Walking shoes have a stiffer sole, whilst running shoes are more flexible with extra cushioning due to the higher impact they have to withstand.

Walking and running shoes are designed for forward and back motion only. These shoes have minimal lateral stability because your feet do not move laterally (side to side) when you are running or walking.

Cross trainers are designed for forward and back, and side to side motion such as those movements seen in Basketball, netball, tennis and cross-fit classes.  Cross trainers have a combination of lateral stability and flexibility through the midsole for running motion. These shoes are great if you are doing a combination of leisurely activities through the week. It is important to remember that if your main sporting activity is basketball for example, that you have a basketball specific shoe.

3. Holding onto your shoes for too long

Everyone has that favourite pair of shoes that they just don’t want to give up, no matter how many holes the sole has. Running shoes should be replaced every 600 – 800km; now unless you count your kilometres regularly it can be difficult to keep track.

For a person running 2 – 3 times a week of between 8 and 10km at a time, it is estimated that you change your running shoes every 6 – 8 months. If you are not a regular weekly runner, I would suggest changing your shoes every 12 months.

The reason that you need to replace your running shoes regularly, is that the cushioning in the shoe starts to wear down, the heel counter loses its stiffness and stability, and the midsole becomes too flexible. Continuing to wear your shoes after this has happened opens you up to risk of injury.

If you are replacing your work out shoes when they look worn out, then you are replacing them too late. You do not have to throw them away, you can use them for gardening, or donate them to charities such as Shoes For Planet Earth (Camberwell Sports and Spinal Medicine is a collection point for this charity).

4. Get Advice

Unless you have been doing the same sport for years and know exactly which shoe you need, then it is best to get some help with selecting a shoe.

You can go to a speciality sport-shoe store where they have trained staff to assist you with your purchase.

If you are concerned about your foot posture or have a history of injury, it may be in your best interest to see a Podiatrist first for a biomechanical and gait assessment. A Podiatrist will discuss with you your injury history, activity regime, look at your foot posture, joint range of motion, and assess your gait with computer analysis. From this, they will be able to recommend what type of footwear will be most appropriate for your chosen activity, and assist with preventing any other potential risk factors that could cause injury.