Feet feeling sore or painful? It may be your shoes! From marathon running to daily walking, supportive footwear is essential. Dr. D has over 10 years of experience treating and educating patients about foot dysfunction and has compiled the following tips (not medical advice) about supportive footwear.

Take it away, Doc!

First, learn about your feet.

To better understand the different types and levels of shoe support, we will share a quick overview of the different types of foot positions and the impact they have on the foot and the rest of the body.

Looking at the two images above, the left is an example of the foot in a relatively neutral arch. This foot position allows for more even distribution of weight and forces throughout the entire foot. Additionally, weight is more evenly shared throughout the entire lower body, particularly from the foot all the way up to the lower back.

The foot position on the right is considered overpronation or commonly known as “flat feet”. In this position the ankle rolls inward, the foot is closer to the ground, and the toes are more spread apart. The distribution of forces throughout the foot are uneven, leading to excessive inward rotation of the lower leg, knees, thigh, and hips. As a result, there is more strain and loan on your joints.

How to choose the best shoes for your foot type.

There are numerous different types of footwear, so how do you know which is best for you? Whether considering shoes for daily exercise or for travel, it is helpful to match the shoe type to your specific foot position. Most people consider running shoes since they offer the most different types of styles and support levels. It may be overwhelming to choose from so many options, so it helps to know that running shoes can be divided into three general categories: Motion Control, Stability, and Neutral/Cushioning.

1. Motion Control shoes typically offer the highest level of support. This is the class of shoe that is recommended for individuals with moderate to severe overpronation. These shoes tend to be heavier because they have more dense foam and materials that support against the foot’s natural tendency to roll inward.

2. Stability shoes are generally recommended for individuals with lower (mild to moderate) foot arch position. These types of shoes are lighter and contain less dense foam and materials compared to the motion control shoes.

3. Neutral/Cushioning running shoes are for the average foot and arch. This means that when you stand, your foot maintains the natural arch to more evenly distribute forces throughout the foot. These shoes also tend to be lighter as there is less of a need for extra material to provide extra support to the foot and arch. The neutral foot position accounts for a smaller percentage of the population.

Tips for testing out shoes before purchase.

Now that you know which footwear works best for your feet, it is time to buy a new pair! At times it may be tricky to identify the different shoe types while shopping, so here are four helpful tips:

1. Do the “Shoe Twist Test”. Holding the front and back ends of the shoe in each hand, twist the shoe like if you were wringing out a rag, then try to fold the shoe in half (front to back). If the shoe is of the most supportive type, there should be some give, but not much at all.

2. Observe the outer and bottom sole of the shoe and closely examine the inner part of the sole. The more supportive shoes have a different color band, or the same color but with speckled dots. If you press on this area, it will also feel firmer than the rest of the sole. This is a good indicator of a shoe that has more arch support.

3. Looking at the bottom sole of the shoes, you may see a plastic plate along the arch area, this is another tip that you’re looking at a shoe that provides more arch support.

4. Finally, look at the back of the shoe. More supportive shoes will have the inner part of the heel sitting slightly higher than the outer part of the heel.

Favorite shoes!

It is important to note that even within the same brand, no two shoes are the same. There is no one brand that is better than others, it is simply about the shoe that works best for your feet. Throughout the years of working with patients, Dr. D has compiled a list of favorite shoe brands:

Asics, Brooks, Saucony, New Balance, Hoka

Thank you, Dr. D!