The ideal footwear
Until the first year of life, shoes only function to warm and protect the feet. But, from this age onwards, the child begins to take their first steps and it is important to have shoes that guarantee good walking, without problems such as muscle pain, numbness or blisters. Therefore, it is recommended that the choice of shoes respects the anatomy of the foot; made of flexible, light and breathable materials (leather, canvas, cloth), but with a rigid sole to aid balance.
How does walking work?
Walking follows a similar rhythm in everyone. It is divided into six different movements, however, this is not always the case. Some people, due to their foot type, can develop more complex ways of walking. The types of feet that exist are:
- Foot with flat arch.
- Foot with normal arch.
- Foot with raised arch.
So, each person changes the way they walk depending on the foot, responsible for mobility, hitting the ground. Positions of the foot when leaning, to distribute the weight, when hitting the ground:
- Supination: Normal in Feet with high arch. The outside of the heel strikes the ground at a greater angle, with little to no inward tilt, resulting in a huge shock transition through the foreleg.
- Neutral: Normal in feet with a normal arch. The foot rests on the outside of the heel, then tilts inward to absorb the shock and bear the brunt of the shock.
- Pronation: Normal in feet with flat arches. The foot rests on the outside of the heel, then tilts too far inward, transferring the weight outward and not onto the sole of the foot. It can lead to injuries such as shin splints, plantar fasciitis and even bunions.
The choice
When choosing shoes, remember that they should not limit the movement of your feet. If in doubt, take both ends of the shoe and twist to see how malleable it is. It is not intended that you should change all your sneakers from one moment to the next, or that you should start running with minimalist footwear, as this would be a painful experience. But whenever possible, you should choose to walk or train barefoot if you have the possibility! Whether sneakers, boots or sports shoes, the market has adapted to these different situations, creating excellent solutions for each of them. We must be especially attentive to these characteristics:
- Damping: suitable for the supinator step.
- Stability control: suitable for neutral pitch.
- Movement control: suitable for pronator gait.
Do you use the ideal shoes for training?
Do you generally think about the shoes you use for training, running,…? If the answer is “no”, we encourage you to consider the question. The foot is a very complex structure, with many bones and joints that move in a concrete way and within a certain time. Whenever you place your foot on the ground, a lot of muscles have to be activated so that impact absorption is most efficient. Wearing inappropriate footwear limits the above process, resulting in excessive stress on other joints that can lead to discomfort, pain, or even injury.
Examples
The wrong choice can lead to injuries to the body. Sneakers with low, straight soles stand out compared to taller ones for performing exercises that require greater foot stability, such as weight training exercises. Due to their thin sole, this type of sneaker is a good choice for exercises such as weightlifting and squats. Another example are shoes for aerobic exercises, which must be resistant and flexible. The sole of sneakers must be made of high-quality material, resistant to wear and capable of absorbing impacts.
In short, it is crucial that choosing your ideal pair of shoes helps you adapt to the activities you have to perform and is very beneficial for your health. Consider the cost-benefit! When choosing footwear, as long as possible, avoid being guided solely by the lowest price. Instead, evaluate the cost-benefit, considering its features, as well as the quality and support offered. Choosing low-quality shoes can harm your well-being, as well as reducing your training performance and resulting in long-term health problems.
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