May 2, 2024
Whether you're hitting the gym, running, or attending a fitness class, proper footwear is essential for optimizing performance, preventing injuries, and ensuring comfort throughout your workout. With so many options available, choosing the right shoes can be overwhelming. In this blog post, we'll break down the critical considerations for selecting the perfect pair of shoes for your specific workout needs, so you step confidently into your fitness journey.
Understanding your feet
Before making shoe selections, understand your feet and movement patterns. Consider factors such as foot shape, arch type, pronation (how your foot rolls inward), and activities you engage in. For example, those with flat feet may require extra arch support, while individuals with high arches may benefit from cushioned shoes to absorb shock.
Key factors for working out
Running
Choosing the right shoes for running is essential to preventing injuries and enhancing performance. Look for running shoes that provide ample cushioning to absorb impact and support to promote proper alignment. Consider factors such as your running gait, terrain, and distance when selecting shoes, and opt for models designed specifically for road running, trail running, or racing, depending on your needs.
Cross-training
For cross-training activities such as weightlifting, HIIT (high-intensity interval training), and circuit training, opt for versatile shoes that offer stability, support, and flexibility. Look for shoes with a flat sole and firm heel to provide a solid base for lifting weights and enough cushioning to support dynamic movements like jumps and lunges.
Walking
Whether walking for exercise or daily activities, selecting the right shoes is essential for comfort and support. Look for shoes with cushioned midsoles, supportive arches, and durable outsoles to provide shock absorption, stability, and traction. Consider breathable uppers and moisture-wicking linings to keep your feet cool and dry on longer walks.
Other sports
Choose shoes designed for specific sports, such as tennis, basketball, or soccer, to meet the unique demands of each activity. Look for shoes with lateral support for quick cuts and pivots, ankle support to prevent sprains, and durable outsoles for traction on court surfaces.
Additional tips for footwear selection
Try shoes in the afternoon or evening when your feet are slightly larger.
Wear the socks you typically wear during workouts to ensure the right fit.
Test the shoes by walking, jogging, or performing movements similar to your workout routine to assess comfort and support.
Replace worn-out shoes regularly to maintain optimal performance and prevent injuries. For runners, shoes typically wear out around 800 kilometres.
April 29, 2024
Heel pain is a common complaint affecting individuals of all ages and lifestyles, from athletes to office workers. It can be frustrating and debilitating, whether it's caused by plantar fasciitis, heel spurs, or Achilles tendonitis. Fortunately, you can take steps to prevent heel pain and keep your feet happy and healthy.
This blog post explores practical tips and exercises for preventing heel pain and maintaining optimal foot health.
Causes of heel pain
Before diving into prevention strategies, it's essential to understand the common causes of heel pain. Plantar fasciitis, the inflammation of the band of tissue that runs along the bottom of the foot, is one of the leading causes of heel pain. Other culprits include:
Heel spurs
Bony growths on the heel bone
Achilles tendonitis
Inflammation of the Achilles tendon at the back of the heel
Factors such as improper footwear, overuse, obesity, and poor foot mechanics can contribute to the development of heel pain.
Heel pain prevention tips
Choose supportive footwear. Invest in shoes that provide adequate arch support, cushioning, and stability. Look for options with a slightly elevated heel to reduce strain on the Achilles tendon and plantar fascia.
Maintain a healthy weight. Excess weight can put added pressure on the feet and exacerbate heel pain. Maintain a healthy weight through a balanced diet and regular exercise to reduce the risk of developing heel pain.
Gradually increase activity. Avoid sudden increases in physical activity, such as jumping into a rigorous exercise routine or increasing mileage too quickly. Gradually increase activity levels to allow your feet time to adapt and prevent overuse injuries.
Stretch regularly. Incorporate stretching exercises into your daily routine to improve flexibility and prevent tightness in the calf muscles and Achilles tendon. Focus on stretching the calves, hamstrings, and plantar fascia to alleviate tension and reduce heel strain.
Practice good foot mechanics. Pay attention to your foot mechanics when walking, running, or participating in sports. Avoid overpronation or excessive rolling inward of the feet, as this can strain the plantar fascia and Achilles tendon.
Heel pain exercises
Calf stretch. Stand facing a wall with one foot in front of the other, keeping the back leg straight and the heel on the ground. Lean forward, bending the front knee until you feel a stretch in the calf of the back leg. Hold for 30 seconds, then switch sides.
Plantar fascia stretch. Sit on the floor with one leg extended before you. Loop a towel around the foot and gently pull the toes towards you until you feel a stretch along the bottom of the foot. Hold for 30 seconds, then switch sides.
Achilles tendon stretch. Stand facing a wall with one foot in front of the other. Place your hands on the wall at shoulder height and lean forward, bending the front knee until you feel a stretch in the back of the lower leg. Hold for 30 seconds, then switch sides.
Heel pain can be debilitating and impact daily activities and quality of life. Incorporating these prevention tips and exercises into your routine can reduce the risk of developing heel pain and keep your feet healthy and pain-free. Remember to listen to your body and seek professional medical attention if you experience persistent or severe heel pain.
April 15, 2024
For athletes, maintaining peak performance and preventing injuries is paramount. While much focus is often placed on strength training, conditioning, and proper technique, one crucial aspect that is sometimes overlooked is foot care. Our feet bear the brunt of athletic activities, absorbing shock, providing stability, and propelling us forward. So taking care of our feet is very important for preventing sports injury.
The term "sports injury" refers to injuries most common during sports or exercise but are not limited to athletes. For example, factory employees may get tennis elbow, or those working retail may get plantar fasciitis or Achilles tendonitis. Generally, however, "sports injuries" occur in active individuals.
In this blog post, we'll explore essential foot care tips for athletes to help prevent sports injuries and keep them at the top of their game.
1. Choose the right footwear
The foundation of foot care for athletes begins with selecting the appropriate footwear. Different sports require specific types of shoes to provide adequate support, cushioning, and stability. For example, runners should opt for running shoes with ample cushioning and support, while basketball players may benefit from high-top sneakers for ankle support. Replacing worn-out shoes regularly is essential to maintain optimal support and cushioning.
2. Ensure proper footwear fit
Improperly-fitted shoes may lead to foot problems, including blisters, bunions, and ingrown toenails. Athletes should pay close attention to the fit of their shoes, ensuring enough room in the toe box to prevent cramping and rubbing. Additionally, shoes should provide a snug but comfortable fit around the heel and midfoot. A proper fit around the low ankle prevents slipping and instability during activity.
3. Practice good foot hygiene
Proper foot hygiene is essential for preventing fungal infections such as athlete's foot and toenail fungus. Athletes should wash their feet daily with soap and water, paying particular attention to the spaces between toes. After washing, thoroughly dry the feet, especially between the toes, to prevent moisture buildup, which can create an environment conducive to fungal growth.
4. Stretch and strengthen
Incorporating stretching and strengthening exercises into your routine can help improve flexibility and stability, reducing the risk of injury. Focus on stretching the calves, Achilles tendon, and plantar fascia to maintain optimal range of motion and prevent tightness that can lead to injuries such as Achilles tendonitis and plantar fasciitis. Additionally, incorporate exercises that target the muscles of the feet and ankles, such as toe curls and ankle circles, to improve strength and stability.
5. Listen to your body
The most crucial aspect of foot care for athletes is listening to your body and promptly addressing any signs of discomfort or pain. Ignoring pain or pushing through injuries can lead to further damage and prolonged recovery time. (Muscle injuries require an average of 2 to 3 weeks of recovery time.) If you experience persistent pain, swelling, or discomfort in your feet or ankles, seek professional medical attention to prevent further injury and expedite healing.
February 22, 2024
Whether sprinting down the track, conquering a tennis court, or powering through a gym workout, the right pair of athletic footwear can impact your performance and overall foot health. With the many options available, selecting the proper footwear for your sport is essential.
In this article, we'll explore the factors to consider when choosing athletic shoes and provide insights to help you step into success.
Understanding your feet
Foot type
Before diving into the world of athletic shoes, it's crucial to understand your foot type. Knowing your foot structure helps you select shoes that provide the proper support and stability, whether you have high arches, flat feet, or a normal arch.
Gait analysis
A gait analysis, which the chiropodists can conduct at Feet First Clinic, evaluates how you walk or run. Understanding your gait helps identify any pronation (inward rolling) or supination (outward rolling) tendencies, allowing you to choose shoes that address these biomechanical factors.
Choosing the right shoe for your sport
Running shoes
Running shoes can make all the difference for runners. Factors to consider include cushioning, stability, and whether you need shoes for neutral runners, overpronators, or underpronators. Trail runners might opt for shoes with more aggressive traction, providing stability on uneven terrain.
Read our complete guide for more details about choosing the perfect pair of running shoes.
Cross-training shoes
Cross-training shoes are versatile options if your workout routine involves a mix of weightlifting, aerobics, and agility training. They offer support, cushioning, and stability for various activities.
Basketball shoes
Basketball players require shoes that provide excellent ankle support, as the sport involves sudden stops, starts, and changes in direction. Look for shoes with good traction, cushioning, and ankle stability.
Tennis shoes
Tennis demands lateral movement, so shoes with reinforced sides and a durable outsole are essential. Opt for tennis shoes with ample cushioning and a snug fit to support quick movements on the court.
Soccer cleats
Soccer cleats vary based on the type of field you play on—firm ground, soft ground, or artificial turf. Additionally, consider your position, as forwards may prefer lightweight options for speed, while defenders might prioritize durability and support.
Golf shoes
Golf shoes come in various styles, including spiked and spikeless options. The choice depends on the course conditions and personal preference. Look for shoes with good arch support and waterproof features if you play in various weather conditions.
Skates
Choosing the right skates involves considering your foot type, measuring accurately, and understanding the features that align with your playing style. Add whether you play forward or defence to the list of considerations as well. (Note: hockey skates and figure skates are different.)
We recommend trying on skates before purchasing, ensuring a proper fit with toes lightly touching the front and heels snug against the back. Factor in your budget — skates can range in price between $50-$750 —while prioritizing reputable brands known for quality hockey equipment.
Additional considerations
Shoe size
Ensure your athletic shoes are the correct size by always trying on your shoes and walking around in them in the store before purchasing. Your shoe size can change over time, so don't assume you'll always wear the same size. Changes to the size of your feet are just one factor as we age. Additionally, one foot may be slightly bigger than the other, so it's important to account for the larger size. Further, different brands are constructed and fit differently, so it's important to take your time in the store before making the final purchase.
Comfort and feel
Ultimately, the best athletic shoes are those that feel comfortable. Please pay attention to how the shoes fit, the support they provide, and any potential pressure points. Walk or run around in them before making a final decision.
Budget
While it's tempting to splurge on the latest and greatest athletic shoes, balancing quality and budget is essential. There are excellent options available at various price points.
September 4, 2023
Teachers spend long hours on their feet, so choosing comfortable and supportive shoes is essential to prevent foot fatigue and discomfort. From standing at the front of the classroom, traveling to or from work, or walking between classrooms, teachers put their feet to the test every day.
The best shoes for teachers offer a combination of cushioning, arch support, stability, non-slip soles, and durability. The right pair of shoes can make a difference in a teacher's daily life, providing comfort, support, and style that keeps up with their fast-paced roles. The Ontario Physical Activity Safety Standards in Education suggests that "appropriate footwear is a shoe designed for athletic activities with a sole that provides traction and is secured to the foot."
Without the proper footwear, teachers are at greater risk of developing two common foot conditions: plantar fasciitis and Achilles tendonitis. In this guide, we list our recommendations for the best shoes for teachers to maximize comfort and keep your feet feeling great all day.
Saucony
Saucony has a wide range of footwear, including athletic, athleisure, and sport-specific shoes. With a strong focus on running shoes, Saucony caters to various running styles and preferences and is known for its durability, support, and cushioning. For teachers, we recommend the Saucony Triumph 21 for those looking for a more athletic shoe or the Saucony Shadow Original and Jazz Triple for a more casual appearance.
Asics
ASICS shoes are amongst the most popular in the world. The brand's GEL cushioning system makes them a great choice to protect your feet and keep them feeling their best. They have great shoes for walking and standing, like the Asics Gel-Nimbus 25 (for people with neutral gaits or high arches), the Asics Novablast 3 for those seeking a rocker sole, and the Asics Gel-Kayano for those requiring a stability shoe.
Apex
Apex shoes provide ample support, cushioning, and ergonomic design to promote proper alignment and alleviate common foot ailments. From orthotic-friendly features to diabetic footwear options, APEX aims to accommodate diverse needs, ensuring individuals with conditions like plantar fasciitis, arthritis, or diabetes can experience improved comfort and mobility. Look at the Apex Boss Runner Active Shoe for a supportive and comfortable option on the job.
Anodyne
Anodyne footwear specifically caters to those with diabetes, neuropathy, and other foot-related sensitivities. Their footwear features extra depth and roomy toe boxes to provide ample space for toes and accommodate custom orthotics. In addition, Anodyne shoes also often incorporate seamless interiors to minimize irritation and pressure points. The Anodyne No. 75 or No. 72 Casual Sport shoes are excellent for teachers mixing comfort and style.
Mephisto
Mephisto shoes strongly emphasize quality and feature the brand's soft-air midsole technology. Their shoes prioritize shock absorption and cushioning, which reduces impact on joints and promotes a smoother walking experience. Mephisto offers both casual and dressier options like the Mephisto Wing or Majestro.
ara Shoes
ara Shoes blend of fashion and functionality appeals to individuals seeking versatile footwear that combines style and comfort. Look at the Ara Leigh footwear line from Ara Shoes for a solid shoe choice for teachers' working hours.
Portofino
Portofino shoes are backed by Italian craftsmanship and offer a premium footwear line for a more formal look. Whether it's delicate stitching, exquisite leather, or refined silhouettes, Portofino Shoes blend traditional artistry and contemporary aesthetics. Consider the Portofino DY-5068 model if you're a teacher in the market for new shoes.
Clarks
Clarks shoes combine form and function. They're also backed by close to 200 years of innovation. The Clarks Unstructured Line is excellent lightweight footwear with flexible soles, ideal for long days on your feet. We recommend the Clarks Nalle Lace or the Clarks Court Lite Wally outside the Unstructured line.
May 4, 2023
Why do foot injuries during exercise occur? The answer to this question is, essentially, several reasons. Everyone can hurt themselves while working out by neglecting proper footwear, forgetting their stretching, overexertion, and more. Since your feet are the foundation of all physical activity, paying attention to foot health and injury prevention are the best ways to continue your fitness routines without interruption. Let's take a look at how to do that.
Top 10 Tips for Preventing Foot Injuries During Exercise
Wear proper footwear
Stretch
Modify
Don't overexert yourself
Remember your form
Start slow
Improve flexibility
Eat a balanced diet
Take rest days
Drink water
Wear Proper Footwear
Exercising while wearing low-quality, unsupportive footwear is a recipe for disaster. One of the best ways to avoid sports-related injuries is wearing the right footwear, which may include:
Shoes: Your shoes should be well-cushioned, as this will absorb the force of the ground during footstrike. This is especially true for runners or athletes who run while performing, but it is also an important quality for light activity. By acting as a barrier between your foot and the ground, cushioning can prevent injury to the lower limbs. Furthermore, a study from the Journal of Athletic Training notes that good shoes function as the main "interface" between the person and the impact from the ground. Additionally, depending on your pronation type, stability and motion control shoes may help stabilize your movements and prevent ankle injuries.
Custom orthotics: In the podiatry and chiropody field, specialists often recommend orthotics to those already experiencing an overuse injury, like plantar fasciitis or Achilles tendonitis, to prevent it from worsening. Orthotics also prevent all types of injuries by distributing your weight evenly, aligning and stabilizing your movements, and absorbing shock. To learn about the different orthotic types, you can check out our complete guide.
Superfeet insoles: These over-the-counter insoles are available at Feet First Clinic and are a more affordable alternative to custom insoles. According to their FAQ page, they may help prevent common foot and lower leg injuries like shin splits, plantar fasciitis, patellofemoral pain, Achilles tendonitis, and IT band syndrome.
Stretch
You should warm up for physical activity by performing stretches and exercises targeting different muscle groups. You should also cool down after a workout by stretching. People stretch because it expands the muscle fibres, making them stronger and more pliable (and thus less prone to injury!).
Prevent foot injuries during exercise by checking out these stretching articles:
Dynamic Stretching
The Perfect Stretching Routine
Modify
Both athletes and those with mobility issues should understand the importance of modifying fitness routines. When you try a new workout, you may find it too challenging to complete the first time. And if you ignore this and push it, you can easily hurt yourself. It is extra important to modify your routine if you notice pain or discomfort, which is quite different from "feeling the burn" or being tired from exercise. The best thing to do in these scenarios is modify your workout and practice gradual progression, which helps your body adapt to different intensity levels.
You can modify workouts by reducing weights, slowing down, sitting down instead of standing, reducing impact levels, and resting for longer periods. There are also easier versions of several exercises, like modified push-ups or modified planks.
Don't Overexert Yourself
It's always amazing to see what our bodies are capable of, but there is a clear difference between a successful workout and overexertion. When you put too much pressure on your feet, you can easily experience a stress fracture, which is a tiny crack(s) in the foot's bones, as a result of increasing activity levels too quickly or working out for too long without a break. Overexertion can also lead to ankle sprains and common overuse injuries.
Remember Your Form
Proper form keeps you from putting physical stress on the wrong muscle groups. Likewise, it helps you activate the appropriate muscles and prevents overuse injuries. For example, if you perform a squat but neglect proper form, you can put too much stress on your feet without engaging the glutes and hamstrings (the target muscles). Good form also aligns your body correctly, which consistently protects your joints.
Photo by Anna Shvets from Pexels
Start Slow
This goes without saying, but if you've never exercised consistently before, you don't want to start with intense routines or complicated sports you don't fully understand. Not only does "starting big" pose a high injury risk, but if you don't do as well as you'd hoped, it can hurt your confidence and stop you from exercising in the future. Instead, start your new healthy lifestyle with beginner-level workouts at the gym, home, or outside.
Improve Flexibility
When you focus on flexibility, your range of motion will improve over time, lessening your risk of sustaining a foot injury. Flexibility can also promote good posture, which helps you maintain proper form and align your lower body, thereby reducing the stress on your feet. Flexibility can also boost blood circulation because flexible muscles are better at receiving oxygen and other nutrients. This helps you heal from mild aches and pains and prevents future injury.
Prevent foot injuries during exercise by working on flexibility:
Top 5 Best Flexibility Stretches
Eat a Balanced Diet
Eating a nutrient-rich diet and avoiding overeating will help you maintain a healthy weight. Unfortunately, excess weight puts too much pressure on your feet and lower legs, making your body's foundation much less sturdy than it should be. Unhealthy foods can also cause inflammation, leading to muscle soreness and joint pain, which can flare up during exercise, distract you, and cause an injury. Furthermore, overeating sugar and processed foods can make you suddenly feel lethargic during an activity. This can make you lose focus and sustain an injury.
Photo by Ella Olsson from Pexels
Take Rest Days
Resting for a day or two during the week can reduce inflammation and muscle fatigue in time for your next workout, but the main purpose of rest days is to give your body time to repair and replenish energy stores. When you ignore this advice and try to exercise every day of the week, you can easily worsen the aches and pains you're already feeling or simply burn out. This will make you give up on exercise, cause you to lose focus and hurt yourself, or put you at risk of developing an overuse injury.
Drink Water
Dehydration can easily sneak up on us, and you can experience mild dehydration after forgetting to drink enough water for a few days.
Proper hydration helps prevent sudden muscle cramps. These can feel alarming during exercise and cause you to experience a sudden fall. Furthermore, hydration helps to regulate your body temperature, keeping you comfortable and focused during physical activity. Drinking enough water also helps with the elasticity in the foot's tissues, which may become dry and stiff when you don't drink water. This reduces your risk of sustaining a stress fracture or developing Achilles tendonitis.