Our feet are typically overlooked and can receive stress by simply walking or standing during the day. Each step we take immediately sends force to the ankles, calves, knees, and thighs, respectively.
Add a rigorous activity into the mix and the impact can increase immensely.
A BBC News article states, “…champion male sprinters can hit the ground with a force that’s around 2.5 times their body weight (most people manage around two times).”[1]
The added force upon the feet during exercise can really open up room for injuries.
Since our feet are the initial point of contact for most exercises, wouldn’t it make sense to prepare the body with proper footwear for different activity levels?
Running
Runners place great stress on the body every time their feet touch the ground. Some runners will heel strike first, while others land on the balls of their toes. The bottom line is –impact on the feet when running is heightened and at a more frequent rate.
It is important for running footwear to be accommodating under all aspects of gait. Footwear should have adequate support for the heels, the medial arch, and for toe-off – as well as protection from side-to-side movement of the foot.
This support will ease the impact and pressure on the feet, knees, and joints during those long miles. More support from shoes can offer less stress on the body and less soreness after exercise.
Gym Exercise / High Intensity Interval Training
The new craze in the fitness world revolves around total body exercise and high intensity interval training.
The feet and legs move less repetitively in this type of activity than a runner’s would. But support from proper footwear is needed greatly, as exercise can involve shifting frequently, pivoting, and rapidly jumping.
In order to ensure correct techniques, our bodies rely on the feet to provide balance, stability and posture. This type of activity calls for footwear that is relatively stable on the sole’s surface that can control impact from all angles.
High intensity training enthusiasts should avoid footwear that offers too much cushion, as it is like trying to lift weights on a gel pad. The unevenness of the cushion while under the pressure of lifting or shifting the body can reduce stability.
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In this case, it is important for the bottom of gym exercise footwear to be fairly minimal with an even foundation.
No two people will have the same foot size, arch structure, and activity level. For any situation, getting the right fit in footwear is important.
By combining proper footwear with individually designed Stabilizing Orthotics, athletes can control posture and stability during their workout – optimizing their overall performance.
Taking care of the feet will help take care of other parts of the body and help to avoid common exercise injuries.
[1] Yong, Ed. (July 13, 2012). Will we ever…run 100, in under nine seconds?http://www.bbc.com/future/story/20120712-will-we-ever-run-100m-in-9-secs/1
For More from Foot Levelers: https://www.facebook.com/notes/foot-levelers/the-right-fit/10151089957107943
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Dr. Moeller's Take:
I have been prescribing orthotics for patients for several years now. When I notice uneven wear on shoes or bunions sticking out of flip-flops, it is like a red flag. Not only can these foot problems hurt the feet, they wreak havoc on the knees, hips and low back. It can delay or prevent healing in the spine by constantly unbalancing the forces within the spine.
I have personal experience with this in addition to clinical experience. I have high arches, am an overpronator and have hammer toes. Last year my toes started to hurt. After a month or two of dealing with it, I scanned my feet in the office. Sure enough, I needed orthotics. I ordered both a full length and a dress set to fit the majority of my shoes. After less than a month in them, not only was my foot pain gone, but the bursitis in my left hip--that I had been struggling with for over a year-- was completely gone too. I had done rehab and cut a great deal of my high impact activity and was managing the pain, but I had no idea that getting rid of it would be so easy. Doctors are often blind when it comes to their own issues, and, sadly, I was too. I am just thankful that my feet started hurting! If I had not developed that symptom, I would still have an inflamed hip that was slowly developing arthritis.
Orthotics can really be life changing for some patients. For others, it is more about prevention. Either way, I cannot express the importance of proper foot support enough.
Be well!
