Footwear and Fitness: Choosing the Right Shoes for Your Workout

Written by Erica Halpern on May 2, 2024

Last updated August 24, 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.

Maximize your workout potential with the help of Feet First Clinic

Choosing the right shoes for your workout is essential for maximizing comfort, performance, and safety. By understanding your feet, movement patterns, and specific workout needs, you can select the perfect pair of shoes to support your fitness journey.

Whether running, cross-training, walking, or engaging in specialty sports, prioritize comfort, support, and functionality to step confidently into every workout. With the right shoes on your feet, you’ll be ready to conquer any fitness challenge that comes your way. Feet First Clinic is Toronto’s leading foot clinic specializing in foot care services and custom orthotics. To learn more, call or visit us today!

About Author: Erica Halpern

Erica is the operations manager at Feet First Clinic. Since 2021, she has been writing, researching and editing website and social media content. She also oversees Feet First Clinic’s daily and strategic operations to ensure the best possible experience for our clients. Her goal is to ensure patients are equipped with the knowledge and solutions they need to help with their pain.

Learn more about Erica Halpern

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August 17, 2020

4 Common Ankle Injuries

Did you know that of all major joints, the ankle is the most commonly injured? In fact, there are a variety of conditions that affect the ankle. Here are the 4 Most Common Ankle Injuries. Ankle Sprain Sprains rank number one among the most common ankle injuries. There are three primary forms of ankle sprains: inversion, eversion and high. Ankle Sprains occur when the ligaments overstretch and damage. Generally, sprains take 2-3 weeks to recover from, but you can continue to walk and be mobile if you have your ankle taped, and secured. Though ankle sprains are a very common sports injury, they can happen to anyone. Inversion An inversion sprain occurs when your ankle twists inwards. Ankle rolls inwards Most common form of ankle sprain Eversion An eversion sprain occurs when your ankle twists outwards. Eversion sprains impact the deltoid and medial ligaments of your ankle. Eversion sprains aren't as common as inversion sprains because of the ligaments' strength. Ankle rolls outwards Less common than inversion sprains Accounts for 10-20% of sprains High Ankle A high angle sprain occurs when the foot twists outward due to the force. Here, we get a sprain of the syndesmotic ligaments which connect the tibia and fibula (shin bones). Affects the high ankle More common in sports (football, basketball, soccer) than in everyday life To help prevent sprains, follow these Ankle Strengthening Exercises. Additionally, a Better Shoe Can Prevent Ankle Sprains. You'll want shoes with a good fit, strong treads, and orthotic inserts if necessary. We carry a full line of footwear in the clinic including Leading Shoe Brands that you can choose from. Tarsal Tunnel Syndrome Tarsal Tunnel Syndrome is a common foot condition that affects the ankle. It's a result of a damaged posterior tibial nerve, and is considered the ankle's version of carpal tunnel syndrome. Tarsal tunnel syndrome is the most common nerve entrapment of the ankle. The tarsal tunnel is a narrow space on the inside of the ankle next to the ankle bones. The tunnel is covered with a thick ligament that helps contain its inner workings – veins, arteries, tendons, and nerves. Notably, the tibial nerve runs through the tarsal tunnel. Tarsal tunnel syndrome occurs when the tarsal tunnel compresses. Imagine you squeeze a casing of wires. The more pressure you exert, the more you put onto the fillings inside. In this case, these are the nerves, arteries, and tendons inside. Symptoms include sharp, shooting pain, pins and needles, or a burning sensation on the inside of your foot, close to where your foot meets your ankle. Some say that pain can be severe enough to cause a person to limp, and individuals may describe a Radiating Pain that cannot be localized to one spot. Achilles Tendonitis The Achilles is the longest tendon in the body, and can withhold extreme amounts of stress. The tendon connects the calf to the heel bone, and can become inflammed over time if overused. If this occurs, the injury is known as Achilles tendonitis. The most common symptom of Achilles Tendonitis is a mild ache or pain in the back of the lower-leg or above the heel, especially first thing in the morning and after exercise. The tendon can also be warm, swollen and irritated with certain ankle movements. This can cause pain in and around the ankle as well, as other joints and muscles attempt to compensate for the damage to the Achilles. The following can cause Achilles tendonitis: lack of conditioning in your lower leg muscles excess strain on the Achilles tendon bone spurs in the heel rub on the Achilles tendon untreated flat feet lead to stress on the posterior tibial tendon To treat, and prevent Achilles tendonitis, you can: Strengthen and stretch your Achilles Rest, or decrease activity Invest in Custom Orthotics Use Over-the-counter Insoles Dorsal Spurs A Bone Spur is a benign growth and occurs on all parts of the body including on the heel, ankle, and toes. Specific to the ankle area, a Dorsal Spur is a bone growth at the insertion of the Achilles tendon. Bone spurs develop as your body's response to trauma in the area. The body's defense mechanism begins to grow bone to help protect the area against further damage. So, as these deposits build up, there is less area for your body to move freely, which can cause seperate issues due to the underlying bone spur. There are two sides to this: one is that the injury is quite common. Two is that although bone spurs are common, only 5% of people with a bone spur feel pain. Dorsal spurs occur because: Straining foot muscles and ligaments Over-stretching the plantar fascia Repeated tearing of the thin lining of the heel bone Generally, you should not worry about dorsal spurs. But if you do suspect a dorsal spur, or any sort of other ankle pain over more than a short period of time, consult a foot expert for next steps. Questions About Your Ankle(s)? We Can Help! Do you have an ankle injury? We’re confident in our ability to help inform you and solve all types of common ankle injuries with the least amount of discomfort as possible. Don't hesitate: Call us to ask about a quick question and we’d be happy to point you in the right direction! Call us at 416-769-3338 or Book Your Assessment Today!

September 12, 2024

Exploring Different Types of Foot Arch Pain and How to Alleviate Them

Looking to end your stint with foot arch pain? You've come to the right place. This post explores different kinds of arch pain, what causes it, and our top tips for foot arch pain relief. Plantar fasciitis Plantar fasciitis occurs when the plantar fascia (the thick band of tissue running along the bottom of your foot) becomes inflamed. It typically causes sharp pain in the heel and arch, especially in the morning or after periods of rest. Cause: Repeated stress on the feet, especially from high-impact activities, can strain the arch and lead to pain. Increased body weight can also stress the feet more, leading to arch pain and discomfort. Finally, shoes lacking adequate arch support or cushioning and poorly fitted shoes can exacerbate foot pain. How to alleviate pain: Rest, recovery and ice are the first things you should do to alleviate plantar fasciitis. The next step is to invest in footwear with proper arch support and cushioning. You can also upgrade your existing footwear with insoles or orthotic inserts designed for arch support. Custom orthotics help redistribute pressure in your foot and reduce strain on the arch. Stretching exercises for the Achilles tendon and plantar fascia can also reduce inflammation and arch pain associated with plantar fasciitis.. High arches People with high arches often experience discomfort in the arch and heel due to insufficient shock absorption. This condition can lead to an imbalance in foot mechanics, causing pain in various parts of the foot. Cause: Genetic factors can play a role in high arches. How to alleviate pain: Cushioned, supportive shoes and insoles can help manage arch pain associated with high arches. Look for footwear with ample cushioning and arch support to alleviate discomfort. Flat feet Also known as fallen arches, flat feet affects the arch's ability to properly support a person's body weight, which then leads to arch pain. Flat feet can cause many biomechanical issues, which can lead to overpronation (where the foot rolls inward excessively), plantar fasciitis, and many other foot conditions, all of which contribute to foot and ankle pain. Cause: Like high arches, genetic factors can play a role in flat feet. Flat feet can predispose individuals to certain types of foot pain. How to alleviate pain: Proper arch support is key for foot arch pain relief. People with flat feet should look for stability shoes. These shoes are specially designed to correct overpronation and properly support the arch. Custom orthotics can also significantly support fallen arches. They're tailored to your foot's needs and help improve alignment and pain. You can get custom orthotics at our foot clinic by booking an Orthotic Assessment appointment with one of our licensed chiropodists.

August 26, 2024

Children’s Foot Development: Developmental Milestones and Concerns

As children’s foot development takes its first steps, it’s common to encounter a few bumps along the way. From in-toeing to Sever’s disease, these growing pains are part of the journey as little ones explore the world with developing feet. Let’s take a look at what foot conditions might correspond with your child’s age. Ages 1-3: In-Toeing and Toe-Walking Troublesome toes occurring during the “terrible twos” can be concerning. But these quirky walking patterns are totally normal developmental milestones for children's foot development. No cause for alarm or invasive treatment! In-toeing, also known as pigeon-toeing, is when a child's feet turn inward instead of pointing straight ahead while walking. Toe walking is when a child walks on the balls of their feet with their heels off the ground. Up to Ages 3-4: Flat Feet Children around this age will have pen planus, also known as fallen arches or flat feet. This is when the entire sole of their foot contacts the ground while standing and walking. Traditional children's foot development is at play here, as arches in children's feet develop around age 6. No treatment is generally needed for flat feet before this point, unless your child’s flat feet persist as they age, in which case you may want to consider custom orthotics, stability shoes and other treatments for flat feet. 5+ Years Old: Blisters As kids get older, gain a sense of independence and participate in more physical extracurricular activities and outdoor play, they may start to develop skin conditions on their feet. Enter: blisters. These are a pretty common condition that’s usually harmless, but can painful and bothersome for kids when they walk. Blisters form as a result of excessive friction between shoes and the foot’s skin. Read here to learn the best ways of preventing foot problems like blisters and how to choose the right shoes for children! Puberty and Growth Spurts: Sever’s Disease Did you know that the concept "growing pains" in children is not what most people think it is? While kids may experience pain as they grow, the pain itself is not caused by growing. But what can cause pain for kids going through puberty is something called Sever’s Disease, which is like a kid’s-only version of injuries like plantar fasciitis, Achille’s tendonitis and heel spurs. Sever's disease kicks in when a growing heel gets overworked, causing inflammation. It leads to sharp heel pain, especially when kids are on the move, like during sports and playtime! Kids between 9 and 14 are the most vulnerable. Solid foot care for kids can help offset Sever’s disease. Try the RICE method: rest, ice, compression and elevation. You should also buy your child supportive footwear to ease the strain on the heel. Avoiding high-impact activities can also help speed up recovery.

August 12, 2024

Managing Bunions: Treatment Options and Lifestyle Tips for Relief

Dealing with bunions can be a pain—literally. For those managing bunions, finding effective solutions can greatly improve quality of life. Let's dive into various bunion treatment options and explore lifestyle tips that can help alleviate discomfort and prevent further issues. Bunion Treatment Options: Finding What Works for You When it comes to managing bunions, there's no one-size-fits-all approach. Remember, they are bony protrusions and can vary in pain level and size. While they can occur in both men and women, they are most common in women. Non-surgical bunion treatment is often the first line of defense. Non-Surgical Bunion Treatment Ill-fitting and unsupportive footwear - particularly narrow shoes and high heels - is one of the most common causes of bunions. A chiropodist can suggest footwear for bunions that provide ample toe space and cushioning. They'll help you discover fashionable footwear for sensitive feet from your local Toronto foot clinic. Additionally, they can do a biomechanical assessment to determine if custom orthotics can help manage the bunion's progression and reduce your pain. A chiropodist can also recommend bunion cushioning techniques and products, such as: Silicone toe separators Bunion aligners Rigid, yet walkable, bunion splints These non-invasive measures can help reduce pressure on the affected area and offer bunion pain relief. Lifestyle Tips For Bunion Relief and Preventing Bunion Progression As with any foot condition, lifestyle changes go a long way! Implement simple bunion exercises into your routine to strengthen the muscles around the joint. To give it your best shot, refer to these 5 simple exercises for bunions! It is also strongly recommended that you avoid high heels. If you have a special event, visit your local foot clinic to talk about comfortable heel and wedges you may be able to wear, for a limited amount of time. In addition, avoid activities that put excessive pressure on your feet, such as long periods of standing on hard surfaces. You can try beginner-level, low-impact yoga to keep moving, but make sure it isn't too intense for your feet. Surgical Solutions In severe situations, bunion surgery from a podiatrist or orthopaedic surgeon can offer significant relief. Surgery realigns the toe joint, providing a long-term solution and eliminating the need to accommodate the bunion at all times. However, it's crucial to consult with a healthcare professional to determine if surgery is the right step for you. Most of the time, surgery is only an option for severe bunions as it can be a lengthy and inconvenient process for you. In addition, there's no guarantee the bunion will not return: some studies indicate a reoccurence rate of up to 25% after bunion surgery. It's important to note that bunion surgery alone isn't going to permanently get rid of your bunions: you still need to do non-surgical bunion treatment options after surgery to prevent reoccurence, namely: Wear proper fitting footwear and avoid high heels Strengthen and condition the muscles in your feet and ankles Address any underlying biomechanical issues to reduce pressure and strain on the affected joint.

July 25, 2024

What’s A Crossover Toe: Understanding Causes, Symptoms, and Treatment Options

Foot pain can be debilitating, affecting our ability to walk, exercise, and perform daily activities comfortably. One common foot condition that causes discomfort and requires attention is crossover toe. This blog post delves into crossover toe, its symptoms, and available treatment options. First off, we'll explain exactly what is a crossover toe. What is a crossover toe? Crossover toe, also known as floating toe or floating fifth toe, is a type of deformity in which the toe drifts out of its normal position and crosses over or under a neighbouring toe. The condition is also known as overlapping toe. The condition generally affects the fourth and fifth toes, leading to pain, swelling, and difficulty wearing shoes comfortably. However, any combination of toes may become an overlapping toe. Roughly 7% of adults—men and women equally — have overlapping toes of some sort. Symptoms of crossover toe Toe pain: Discomfort is often felt at the base of the affected toe, especially when walking or standing for long periods. Swelling and inflammation: The affected area may become swollen and inflamed due to the abnormal positioning of the toe. Uncomfortable shoe fit: Shoes may feel tight or uncomfortable, especially in the toe box area where the affected toe rubs against adjacent toes or the shoe itself. Visual appearance: The affected toe may appear to cross over or under the adjacent toe, giving it a visibly different appearance than the other toes. Corns: Corns will often form on top of crossover toes due to excessive friction and rubbing on the affected toes. Causes of crossover toe Crossover toe can develop due to several factors, including: Foot injuries: Joint and ligament damage caused by unhealed trauma and foot injuries can change the toes' alignment over time. Additionally, arthritis, including rheumatoid arthritis, can shift the alignment of your toes as it progresses and damages the joints. Foot structure: People with high arches or flat feet are prone to developing overlapping toes. Genetics: Overlapping toes may also be inherited. Many conditions that make one prone to developing an overlapping toe, like arthritis and Morton's toe, have genetic contributing factors. Improper footwear. Wearing shoes that are too short, too narrow or too tight can force the toes into an unnatural position and curl up, which will ultimately lead to the development of a crossover toe. Treatment options for crossover toe Footwear adjustments: Proper-fitting footwear is one of the most important ways to manage a crossover toe. Switching to shoes with a wider toe box can ease pressure on the affected toe and reduce discomfort. You should also make sure you have sufficient space at the end of your shoes (typically 1 cm) for your toes to properly splay. If shoes are too short, your toes will curl up. Many companies, like ASICS, APEX and Saucony, offer a wide-width options to give your feet the extra room it needs. Shoes with a mesh or soft upper are also recommended, as this will reduce pressure and friction on the top of the toes. Orthotics Custom orthotic inserts or pads can help support the arch and redistribute pressure across the foot. This can help promote proper toe alignment and reduce pressure on the crossover toes so that they don't get worse. Foot and Toe exercises: Performing specific exercises to strengthen the muscles and tendons around the toes can improve flexibility and prevent the condition from progressing. Splinting or taping: A foot specialist can tape the affected toe to encourage proper alignment and reduce pain. You can also buy a splint or toe spacer to help stabilize and align the toe. Corn and Callus Treatment: Since crossover toes are extremely prone to corns and calluses, it is very important to see a licensed chiropodist for routine foot care. A chiropodist can safely debride any corns and calluses on your crossover toe, which will reduce pain and irritation.

July 18, 2024

Morton’s Toe: When Your Second Toe Is Longer Than Your Big Toe

Feet come in all shapes and sizes, and while many people have heard of common foot conditions like bunions or flat feet, there's another lesser-known but equally interesting foot characteristic called Morton's foot or Morton's toe. The condition occurs when the second toe is longer than the big toe, leading to potential biomechanical implications and foot-related issues. Let's delve into Morton's Foot, its potential effects on foot health, and how to manage it. What is Morton's foot/toe? Morton's Foot, also known as Morton's toe/foot or Greek foot, is a foot structure in which the second toe is longer than the big toe. The big toe is the longest in a typical foot, followed by the second toe. (Despite sharing the same name, Morton's neuroma and Morton's toe are not the same.) However, in individuals with Morton's foot, the second toe extends beyond the big toe, sometimes significantly. The condition is quite common. As many as 40%+ individuals have a longer second toe than a big toe. Potential biomechanical implications But here's the twist: while Morton's foot is generally considered a variation of normal foot anatomy rather than a medical condition, it can have some surprising biomechanical implications that affect gait and foot function. Let's explore these potential issues associated with Morton's foot. Added pressure on the second toe The longer second toe may bear more weight during walking or standing, leading to increased pressure and potential discomfort or pain in the ball of the foot, which may contribute to clawing of the toe and hammertoes. Gait changes Morton's foot can alter the distribution of weight and pressure across the foot, potentially affecting gait mechanics and posture. This may contribute to overpronation, increasing the risk of injuries such as plantar fasciitis, shin splints and bunions. Footwear challenges Finding the right footwear can be a real challenge for individuals with Morton's foot. Shoes often fail to comfortably accommodate the longer second toe, leading to issues such as rubbing, irritation, or the development of thickened or ingrown toenails, corns or calluses on the affected toe. How to manage Morton's foot While Morton's Foot may not require medical intervention, there are steps individuals can take to manage associated discomfort or mitigate potential issues proactively: Choose footwear wisely. Opt for shoes with a wide toe box to comfortably accommodate the longer second toe—Asics is a great choice for a roomier and wider toe box. Avoid narrow or pointed shoes that can squeeze or crowd the toes. Consider orthotic support. Custom orthotic inserts or insoles can offset pressure on the toes and support the foot. This can alleviate any discomfort associated with Morton's Foot and improve your overall foot mechanics. Foot-strengthening exercises. Engaging in exercises to strengthen the muscles of the foot and ankle can help improve stability and support, reducing the risk of overuse injuries or discomfort associated with Morton's foot. Regular foot care. Practicing good foot hygiene and monitoring for signs of irritation or injury can help prevent complications such as corns, calluses, or ingrown toenails on the longer second toe.

July 15, 2024

Aging Feet: Common Changes and How to Adapt

Just like the rest of your body, your feet change with age. There are many age-related foot conditions that can target anyone at any time, but are more likely to occur in our golden years. With proper care, foot health in older adults doesn’t have to be too challenging and your aging feet can step out in downtown Toronto with confidence (and more importantly, in comfort). Why Aging Feet Become Vulnerable Studies show that one of the reasons musculoskeletal foot conditions, toe deformities and ankle problems are more common in older adults aged 65-74 is due to ill-fitting footwear. Poorly fitted shoes not only wreak havoc on your feet, but if you’ve worn them for double the amount of years a younger adult has, then they’ve had more time to cause foot issues! The math speaks volumes and is one of the many reasons wearing good shoes from a young age is so important. A change in size and shape also signifies your feet are getting older. Your body’s ligaments and tendons lose their ability to “spring back” which causes fallen arches (flat feet). This also relates back to ill-fitting footwear; if you aren’t aware of your foot changes, you can wear shoes that are too small without realizing it. Your skin also becomes thinner when you get older, and your nails more brittle and fragile. Your toenails can also get thicker, but not in a healthy way. Their weakening can invite unwanted problems like fungal infections and skin conditions. Lastly, it's only natural for a little wear and tear to set in after years of walking on your feet - after all, we only get one pair! This can cause degradation in many of the 33 joints in the foot. Common Foot Ailments In Elderly People: Bunions Hammertoes Plantar fasciitis Osteoarthritis Gout Type 2 diabetes and diabetic neuropathy (commonly occurs after age 45) Calluses Corns Toenail fungus Elderly-onset rheumatoid arthritis (a different type of RA than the one that targets younger adults) Foot Care Tips and Footwear For Seniors Managing foot problems and caring for aging feet is achievable when you do the following: Wear shoes that fit well! Many foot conditions feel better and more manageable when you wear orthopedic shoes, shoes for sensitive feet or the best shoes for seniors. Also, find shoes with the right level of shock absorption to protect your joints. Consider custom orthotics. Perform regular, low-impact exercises and stretches to keep your feet strong and flexible. Yoga and swimming is a great idea, but there are also exercises for arthritis. Keep your feet clean and moisturized. Get medical pedicures to maintain your nail health. Manage conditions like gout with proper dietary health and learn the role of nutrition in foot health. Try other products and medical devices like bunion pads, correctors, etc. Learn more about age-defying foot care.

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Footwear and Fitness: Choosing the Right Shoes for Your Workout

Understanding your feet

Key factors for working out

Running

Cross-training

Walking

Other sports

Additional tips for footwear selection

Maximize your workout potential with the help of Feet First Clinic

About Author: Erica Halpern

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Related Posts

4 Common Ankle Injuries

Exploring Different Types of Foot Arch Pain and How to Alleviate Them

Children’s Foot Development: Developmental Milestones and Concerns

Managing Bunions: Treatment Options and Lifestyle Tips for Relief

What’s A Crossover Toe: Understanding Causes, Symptoms, and Treatment Options

Morton’s Toe: When Your Second Toe Is Longer Than Your Big Toe

Aging Feet: Common Changes and How to Adapt

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