Arch Frenemies
Do your shoes leave your feet aching after a long day or a grueling workout? There’s a great chance that you could be in need of proper fitting arch supports, to relieve your pain. Whether they are over-the-counter or custom made arch supports (orthotics), we have 5 rules you should follow to help make shoes a FRIEND not a FOE to your daily activities!
Make Room!
Always check to see if the insoles inside your shoes can be removed, before inserting new arch supports. Inserting arch supports without removing the insoles can “crowd” your shoe, making for a tight and uncomfortable fit.
Left Foot, Right Foot
Is there still something about the fit of your supports that is not quite right? Then you want to make sure that you have the correct arch support in the correct shoe. The solution? Label you supports LEFT and RIGHT to ensure you’re placing your inserts into the correct shoes.
Easy Does It
It is always a great idea to not go full throttle when prancing around with your new arch supports (esp. custom orthotics). Instead, start by wearing the inserts 1-2 hours, then increase by 1-2 hours each day. This gives your feet an opportunity to adjust to your new inserts, preventing further discomfort.
One Size Fits All (of your shoes)
On the hunt for a new pair of kicks? Don’t forget your arch supports! Inserting them into any new shoes of interest provides you with the best idea of whether those new shoes are truly the right fit.
No Fit, No Good
If you follow the rules above and continue to experience discomfort with your newfound inserts, do not hesitate to contact your podiatrist. They can answer questions, provide general supervision, and even work to correct arch supports that are problematic.
Putting your best FEET forward,
SH
Get Sporty
Getting a leg-up on some of your favorite outdoor activities often means finding the right shoes for the task-at-hand (err foot!). Check out these features to keep in mind when spotting the right shoes to get sporty!
Walking:
Whether you’re an avid walker or just in-need of a solid athletic shoe, this style is for you! You want a walking shoe that is lightweight allowing easy, comfortable mobility. Cushioning and shock absorption should be sufficient, but not be overly rigid. Instead, the sole should have flexibility and a rounded bottom, enabling a fluid motion for heel striking and toeing off, when walking.
Running:
Running can expose your feet to forces up to 3 times your body weight. Look for a running shoe that has ample shock absorption. This protects your feet from taking a beating when pounding the pavement over time. Running is a higher impact activity than walking, so it is a good idea for your running shoe to have a rigid sole (NOT flexible). The rigid sole should ONLY bend at the ball of the foot.
Hard Surface Activities:
Hard surface activities can mean murderous wear-n-tear not only to your feet BUT to your shoes, as well! That’s because these activities- such as basketball and tennis-involve lateral movements, abrupt stopping, and running. A quality basketball shoe should have thick shock absorption and a rigid sole to offload impact from running and jumping. It is recommended that basketball shoes are high-tops to provide added stability with lateral movement. High-tops are also believed to aid in ankle stability, but do not completely eliminate the risk of ankle sprains/injuries. Tennis shoes should have a thicker sole that is rigid and is only flexible at the ball of the foot for stability and repetitive movements. A sole with more tread is also good to keep in mind for added traction with abrupt stops.
Cross-Trainer:
Like to indulge in a variety of outdoor activities? Then a cross-training shoe might be the way to go. Viewed as a hybrid athletic shoe, this style combines features form various specialty shoes to accommodate the jack (or jill)-of-all-trades.
Want more information on finding the right “kicks” for the right activity? Check out our series Soul Searching: 8 Tips to Finding Your Perfect of Athletic Shoes!
Putting your best FEET forward,
SH
THE MOTHERLOAD (Part 2): Preggers CAN Be Choosers
Just because a baby’s on board doesn’t mean your daily activities have to take a back seat. Whether you’re breakin’ a sweat, layin’ low, or steppin’ out for the evening, here are some tips on what to lookout for in the right shoes you can use for any mama-in-the-making!
SPORTY PREGGERS
A proper athletic shoe always does a (pregnant) body good for any type of workout. When on the quest for the proper shoe, you want to check for 3 things: 1) a rigid sole with shock absorption, 2) a wide toe box, and 3) arch support. A rigid sole with shock absorption protects your feet from forces caused from the added weight they have to support along with the forces and impact from the ground from walking and excessive activity. A wider toe box is essential to accommodate for the increased width and frequent swelling of the feet that may occur. Lax ligaments and reduced arches can also contribute to wider feet. Therefore, having ample arch support maintains the pregnant foot in a more ideal position for a successful workout. Remember, if your feet are in a their proper position, that means less stress for your ankles, knees, hips, and lower back!
CASUAL PREGGERS
As tempting as it may be, going barefoot is a no-go for any future mama. Sure, going shoeless may be comfortable when at home, but it makes your feet a target for debris that you may have the displeasure of stepping on. Anything that can pierce your feet can lead to injury or even infection, which during pregnancy is added (unnecessary) worry. Also, going barefoot provides no arch support, which for flatfeet puts added stress on the ankles, knees, hips, and lower back. Instead, always wear some type of house shoe- the thicker the sole the better. Remember, coverage is the key-that also means NO flip-flops/thongs…sorry! If you’re out-n-about, a great athletic shoe is always an option. However if you’re in the mood for something more laid back, clogs are nice options. They are backless (giving your feet the feeling of being free), but still provides coverage and support.
CLASSY PREGGERS
You’ve found the perfect outfit for that very special occasion and you’re thinking to yourself that nothing would set-off this outfit more than a swanky pair of heels, right!...Oh HEEL no! In terms of high heels, height is not your friend. Increased weight in the belly region makes for a change in gait and altered balance. Falling can hurt you and the child. However if you just have to have some elevation, shoes with a short wedged heel (~2in high) are a reasonable alternative. The wider sturdier heel provides better rearfoot and ankle support for better balance and walking.
Putting your best FEET forward,
SH
