Why Footwear Is Important
The Importance of Proper Footwear: How to Choose the Right Shoes for Comfort and Health
Footwear plays a critical role in keeping our feet comfortable, protected, and well-supported, as our feet are the foundation of our movement. Whether you're standing, walking, or running, the right shoes can help you stay active longer and reduce the risk of injury. The average person exerts a force on their feet between four to seven times their body weight while walking, and this force increases to ten times the body weight when running. With such immense pressure on our feet and joints, choosing footwear that fits well and supports your specific foot structure is essential to preventing discomfort and long-term damage.
Why Foot Shape and Size Matter
Feet come in a wide range of shapes and sizes, and no two feet are exactly alike. That's why it’s vital to buy shoes that match the natural contours of your feet. Forcing your feet into shoes that are too tight, too narrow, or too flat can lead to painful problems such as blisters, calluses, and even joint issues over time. Properly fitted shoes should conform to the shape of your feet, not the other way around. If your shoes are squeezing or pinching your feet, it’s a clear sign they’re not right for you.
Key Features to Look for in Footwear
Understanding the anatomy of a shoe and its key features will help you make an informed decision when buying the right pair. Here's what to look for:
- Shank: This structural element sits between the insole and outsole of the shoe. It helps stiffen the sole and maintains the shape of the shoe, providing a stable platform for your foot. Shanks can be made from metal, nylon, plastic, or fiberglass. Metal shanks, typically used in work boots, provide excellent support, while softer materials like nylon or plastic are lightweight and flexible yet still supportive.
- Toe Box Depth and Width: A spacious toe box is critical for comfort. Shoes should be widest at the ball of the foot, giving your toes room to move and preventing them from rubbing against the shoe, which can cause blisters and calluses. A deep toe box is also essential for people with conditions like bunions or hammertoes.
- Heel Grip: The heel area of your shoe should be cushioned and snug, locking your foot in place to prevent excess movement and blisters. The heel grip, also known as the Achilles tendon protector, helps ensure that your foot doesn’t slip out of the shoe, improving stability during movement.
- Upper: The upper part of the shoe, which covers the top of the foot, plays a major role in how well the shoe fits and how much movement your foot has inside it. Uppers are made from materials like leather, mesh, or synthetics. Leather is durable and molds to your foot over time, while mesh offers better ventilation, making it ideal for sports shoes.
- Insole: The insole cushions and supports your foot, particularly the arch. Some shoes have removable insoles that can be taken out to dry or replaced with custom orthotics for added comfort.
- Midsole: This part of the shoe helps absorb shock, reducing the impact on your feet and joints during activities like running or walking. The midsole is often made from materials like foam or EVA (Ethylene Vinyl Acetate), which provide cushioning and flexibility.
- Outsole: The outsole is the part of the shoe that makes direct contact with the ground. It’s responsible for providing traction and durability. Different materials, such as rubber or leather, offer varying levels of grip and wear resistance.
Finding the Best Fit for Your Feet
No matter how well-designed a shoe is, it won’t do its job if it doesn’t fit properly. Here are some tips to ensure your walking or running shoes fit perfectly:
- Wear the Right Socks: Always wear the socks you plan to use with your new shoes when trying them on. This will help you get a true sense of fit.
- Shop Later in the Day: Feet naturally swell as the day goes on, so shopping for shoes in the afternoon or evening will give you a better idea of how they will feel when your feet are at their largest.
- Measure Both Feet: Foot size can change over time, and one foot is often slightly larger than the other. Always measure both feet when shopping for new shoes and buy based on the larger foot’s size.
- Check for Toe Space: When trying on shoes, make sure there is enough room to wiggle your toes. Your feet should feel snug but not cramped.
- Walk in the Shoes: Walk around the store to get a feel for the shoes. Ensure that the heel fits snugly and doesn’t slip while walking, and that there’s no pinching or rubbing at the sides.
- Get Expert Help: If possible, shop at stores with professional fitters who can help you find the perfect shoe for your foot shape and activity needs.
When to Replace Worn-Out Shoes
Even if your shoes still feel comfortable, they may no longer provide adequate support after extended use. Most walking or running shoes lose their cushioning and shock absorption after 1200 to 1500 kilometers of use. Worn-out shoes can increase your risk of injury, so be sure to replace them when you notice any of the following signs:
- The treads on the outsole are worn down or uneven.
- The midsole no longer feels cushioned or supportive.
- The heel or toe box feels loose, and your foot slips inside the shoe.
- You start feeling aches or pains in your feet, ankles, or knees that weren’t there before.
By regularly evaluating your shoes and replacing them when necessary, you can help protect your feet from injury and discomfort.
Intrigued to know how far the average New Zealander walks, click here.
Invest in Your Feet’s Health
Your feet are the foundation of your body’s movement, so it’s important to treat them well by wearing shoes that provide the right fit, support, and comfort. The wrong pair of shoes can lead to foot problems and even affect your overall health. Take the time to find shoes that fit your foot shape, support your activities, and provide long-lasting comfort. With the right footwear, you’ll be able to walk, run, and stand longer while keeping your feet healthy and pain-free.
