Footwear and Fitness: Choosing the Right Shoes for Your Workout

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.

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!

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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!

May 16, 2024

Summer Sports 2024: Foot Care for Athletes

Top-notch athletic foot health is key, especially when summer rolls around. Your activity level changes in the summer when you start spending more time outdoors pounding the pavement in the sun. To make sure your feet don't hold you back from your summer plans, here are our top summer sports foot care tips for healthy feet. Preventing Summer Sports Injuries in Athletes When it comes to foot care and sports, the right footwear and healthy exercises/stretches are always a winning combo. Below you’ll find the most common strain-related summer sports injuries and what you can do to stay on your feet! Achilles Tendonitis Avoid straining the Achilles tendon by gradually increasing activity intensity. For example, run shorter distances while working your way up to longer journeys. Stretch the calf muscles / Achilles tendon every day. Try the calf exercises in this article. Also make sure you stretch your soleus muscle too! Wear runners with an elevated heel, turned-up toe and rocker soles. (Learn more about rocker soles here.) Ankle Sprains Wear athletic shoes with stong ankle support while playing sports like basketball and volleyball. Shoes with wider soles can help too. If you’re prone to sprains or tend to overpronate when you walk, try stability shoes. Strengthen your ankles with these exercises. Stress Fractures Stability and motion control shoes with a more rigid design and thick soles are good for runners who may be prone to stress fractures. Gradually increase activity intensity to avoid hurting yourself, especially if you have been on hiatus! To avoid stress fractures while strength training or weight lifting, wear a shoe with a wider toe box, a hard/thick sole and a minimum level of cushioning. Plantar Fasciitis Wear the best shoes for plantar fasciitis. These tend to be stability shoes, but neutral can also work. The key thing is to look for shoes with sufficient arch support. Perform strengthening and preventative stretches that target the plantar fascia. These include calf stretches, towel stretches, and more that you can find here. Runner’s Knee (Patellofemoral Pain Syndrome) Prevent knee pain by strength training, paying close attention to the quadriceps and hip muscles. Avoid shoes with a raised heel, as they can place too much pressure on the knee joint. There should be a medium amount of cushioning in shoes; too much can cause knee instability. Foot Care Tips for Preventing All Injuries Footwear should always be well-fitted and supportive, regardless of what injury you're trying to prevent. Certain features can help defend against specific injuries, but shoes must always fit properly, leaving enough room for the foot to position itself and for the toes to spread. Shoes must also always have some level cushioning and support. Lightweight shoes tend to be beneficial for athletes when competing so they can propel forward more effortlessly. Additionally, athletes should always wear running shoes with good shock absorption; it acts as a barrier between your joints and the impact from the ground. You can also boost your protection with custom orthotics or Superfeet insoles. These offer extra support for your feet and joints. Preventing Skin Conditions in Athletes One of the most infamous skin issues athletes face in the summertime are blisters. Running outside in the hot sun can cause increased friction and moisture buildup in your shoe environment. Even though most blisters go away on their own, competitive runners and racers can sometimes face serious blister complications like intense pain, sepsis, and cellulitis. Ensure your footwear fits well so your skin isn’t rubbing harshly against your shoes. To tackle the moisture problem, try sweat-wicking socks and foot deodorants, which come as sprays, powders and creams (these can also help with foot odour and athlete's foot prevention). Medical devices like custom orthotics, insoles and blister pads can also help place feet in the best position for preventing blisters.

May 2, 2024

Footwear and Fitness: Choosing the Right Shoes for Your Workout

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

Preventing Heel Pain: Tips and Exercises

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

Preventing Sports Injuries: Essential Foot Care for Athletes

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.

April 8, 2024

The Link Between Footwear and Back Pain: What You Need to Know

Back pain is common among adults, with up to 80% of people experiencing back pain at least once in their lifetime. While the causes of back pain can vary, one often overlooked factor is the type of footwear we wear. Believe it or not, the shoes we put on our feet can significantly impact our spinal health. This article will explore the connection between footwear and back pain and provide insights into choosing shoes to support a healthy back. The alignment connection Our feet are the foundation of our body's alignment, and our shoes play a crucial role in maintaining proper alignment from the ground up. When we wear shoes with inadequate support or that don't fit properly, it can throw off the alignment of our feet, leading to a chain reaction of misalignment throughout the body, including the spine. This misalignment can cause strain on the muscles and ligaments of the back, leading to discomfort and pain. High heels and back pain One of the most well-known culprits of back pain is high heels. While they may be fashionable, high heels can wreak havoc on the spine. The elevated heel alters the spine's natural curvature, increasing pressure on the lower back and making the muscles to work harder to maintain balance. Over time, this can lead to muscle imbalances, postural issues, and chronic back pain. Flat shoes and lack of support Conversely, flat shoes with inadequate support can also contribute to back pain. Shoes that lack proper arch support don't provide necessary shock absorption and stability, leading to increased stress on the spine. Additionally, shoes with worn-out soles or insufficient cushioning can exacerbate back pain by failing to provide adequate protection against impact forces. Choosing the right footwear So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are some tips for selecting the right shoes: Opt for shoes with adequate arch support to maintain the spine's natural curvature. Look for cushioned soles that provide shock absorption to reduce impact on the spine. Choose shoes with a supportive heel counter to stabilize the foot and ankle. Ensure proper fit by wearing shoes and walking around to assess comfort and support. Consider orthotic inserts or custom-made orthotics to address specific foot issues and improve overall alignment. When it comes to back pain, every step counts. By paying attention to our shoes and choosing footwear that supports spinal health, we can take proactive steps to prevent discomfort and promote overall well-being.

April 1, 2024

Spring Footwear Trends 2024: What’s Hot for Healthy Feet

As the seasons transition and we bid farewell to the winter chill, it's time to update our footwear game for the vibrant days of spring. This year, the trends are about combining style with functionality, ensuring your feet look and feel good. From casual sneakers to rugged hikers, here are the top trendy shoes for spring footwear trends for 2024 that will elevate your style while keeping you comfortable and prepared for whatever the season throws. Sneakers Sneakers, particularly those embodying Converse style, combine timeless fusion and a bit of flair. Pair them with jeans for a laid-back vibe, or dress them up slightly for an elevated look. Ara Fusion Lilly First up on our list of trendy shoes for spring 2024 are the Ara Fusion Lilly sneakers in a sleek grey hue. These sneakers blend style and comfort effortlessly, making them perfect for the transitional period before summer arrives. Their classic sneaker silhouette and subtle grey colour are versatile enough to pair with any outfit, from jeans and a tee to a casual sundress. Plus, their stretchable, breathable construction is perfect for accomodating bunions and hammertoes, so your feet stay relaxed and comfortable all day. Slip-ons Slip-on sneakers allow individuals to slide them on and off effortlessly with no fuss. Wear slip-ons to run errands or to more casual outings without sacrificing comfort and style. NAOT Okahu Slip-ons are a must-have for any spring wardrobe, and the NAOT Okahu in black is a stylish choice that ticks all the boxes. These sleek slip-ons feature a minimalist design with a comfortable footbed that moulds to your feet for a personalized fit. Whether running errands or meeting friends for brunch, these shoes will keep you looking effortlessly chic while providing the support your feet need. They're perfect for those days when you're on the go. Transitional sneakers Transitional sneakers are another one of our top spring footwear trends. Their adaptable nature allows wearers to effortlessly go from work, to errands, to city strolls, complementing a range of outfits and lifestyles with their understated yet contemporary allure. Clarks Nalle Lace For a versatile shoe that seamlessly transitions from day to night, look no further than the Clarks Nalle Lace. These sneakers feature a classic lace-up design with a modern twist, making them perfect for the in-between period before summer arrives. Their lightweight construction and breathable materials ensure your feet stay comfortable all day, while their sleek silhouette adds a touch of sophistication to any outfit. Whether heading to the office or out for a night on the town, these sneakers have you covered. Clarks Craft Swift Men, step up your shoe game this spring with the Clarks Craft Swift. These casual shoes combine style and functionality, making them perfect for everyday wear. Whether running errands or meeting friends for a casual outing, these shoes will keep you looking sharp and comfortable. Their durable construction and supportive footbeds ensure long-lasting wear, while their classic design adds a touch of sophistication to any ensemble. Their versatile black colour makes them easy to pair with any outfit. GORE-TEX sneakers Engineered with GORE-TEX membrane, these sneakers offer exceptional waterproofing and breathability, keeping feet dry and comfortable in any weather. ASICS Gel-Sonoma GTX For adventurous souls who love to explore the great outdoors, the ASICS Gel-Sonoma GTX hikers are a must-have for spring 2024. Thanks to their GORE-TEX construction, these rugged shoes are designed to tackle any terrain, from rocky trails to muddy paths, while keeping your feet dry and comfortable.

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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

Related Services & Conditions

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Related Posts

4 Common Ankle Injuries

Summer Sports 2024: Foot Care for Athletes

Footwear and Fitness: Choosing the Right Shoes for Your Workout

Preventing Heel Pain: Tips and Exercises

Preventing Sports Injuries: Essential Foot Care for Athletes

The Link Between Footwear and Back Pain: What You Need to Know

Spring Footwear Trends 2024: What’s Hot for Healthy Feet

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