GOOD FOOTWEAR – A KEY FACTOR FOR INJURY PREVENTION
THE RIGHT SHOE CAN PREVENT RUNNING & SPORTING INJURIES
DO YOUR TRAINERS PASS OUR TESTS?
AVOID SPORTS INJURIES BY CHOOSING THE RIGHT TRAINERS
Sports Injury Footwear - Sports Injury Prevention Trainers
Whilst the right trainer isn’t likely to heal a given injury, the right trainer on the right runner or sports enthusiast can help.
If you want to minimise your risk of a running injury or a sports injury on the court or pitch, make sure you pick the right footwear. The support your trainer gives your foot is vital for injury prevention. Don’t just think poor footwear can cause foot pain and ankle pain. Common running injuries and sports injuries such as Achilles, calf tightness, tight hips and low back pain can all be caused by poor footwear. In our clinics we commonly see patients who are wearing inappropriate footwear for their training or match and have developed running injuries or sports injuries due to their poor footwear.
Whilst we talk about the importance of the right trainer for sport, the same applies for our day to day footwear. Flip-flops and pumps may be cool for summer but they provide no support to our feet. Wearing them for inappropriate activities such as a long walk or for long periods of time whilst we are on our feet at work, will only increase the risk of niggles and injury. So keep the flip-flops for the beach and make sure you wear supportive footwear when you are on your feet for hours on end.
DO YOUR TRAINERS PASS OUR TESTS? USE OUR TRAINER CHECKLIST BELOW TO FIND OUT
Use the images and guidance below to check your trainers or use it as a guide when buying a new pair
SIGN OF A BAD SHOE
HEEL COUNTER FOLDS IN
SIGN OF A GOOD SHOE
HEEL COUNTER DOES NOT FOLD IN
HEEL COUNTER – Ideally a shoes heel counter wants to be stable and not collapse in when you provide pressure. When we walk or run, the heel bone (otherwise known as the calcaneus) must remain stable. This stability at the heel gives our feet the platform to be able to roll in and out as we do when walking. If the heel is able to wobble through a lack of support then the foot will lose the stability it needs to support our body on one leg when walking or running.
OUTSIDE HEEL GIVES UNDER PRESSURE
NO OUTSIDE HEEL GIVE
OUTSIDE HEEL GIVE – When we step from one foot to the other we place our heel down onto the floor first, with the most common point being the outside (or lateral) part of the heel. Shoe companies have been known to promote this by designing shoes with greater outside heel give. The problem with this is that if there is too much heel give, the majority of our weight will stay on the outside of the foot as we walk or run. A common phrase we ask here at ProSport Physiotherapy to our clients is when they’re walking can they ‘feel their arches’. What we mean by this is, can they feel the inside of their foot within their shoe. Not being able to ‘feel your arches’ as a direct result of shoes with too much heel give can have repercussions including altered biomechanics when moving and a potential for injury.
HEEL HEIGHT IS NOT SYMMETRICAL
HEEL HEIGHT SHOULD BE SYMMETRICAL
SYMMETRICAL HEEL HEIGHT – Some shoes produced can have altered heel heights when looking at the inside and outside parts of the heel. More commonly, the inside of the heel is higher or thicker and the outside is lower or thinner. The reason for this is to further promote contact with the outside of the heel when placing our foot, as explained in Point 2. If we continuously walk on the outside of our feet and cannot ‘feel our arches’, then we make ourselves more susceptible to injuries in and around our knee as well as shin splits.
TRAINER BENDS IN THE MIDDLE OF THE SHOE
TRAINER BENDS IN THE TOE BOX EASILY AND NOT IN THE MIDDLE OF THE SHOE. TOE BOX BEND SHOULD NOT BE TOO STIFF
SHOE BEND – In an ideal pair of shoes the only bend available will be from the TOE BOX ONLY. Bending at the toe box coincides with normal movement in the foot whereby the only bend occurs at the toes. This bending allows us to push off from our toes and onto the other foot. Some shoes may bend in other places such as the middle of the foot. This is not a common action for our feet to do, and as a result of this shoe causing instability, the small muscles and soft tissue of the feet will be forced to work harder to get some of that stability back. As a direct result, these structures can tighten and can lead to overuse injuries of the foot, a common one being plantar fasciitis. Alternatively, some shoes may be too stable, meaning a lack of toe box bending. This tightness and resulting inability to push off through our toes can result in larger muscles in our legs becoming over-dominant by helping out with movements they shouldn’t do. This could eventually lead to a muscular imbalance around our hips and the potential for back issues.
START AVOIDING INJURIES BY CHOOSING THE RIGHT TRAINERS!
If choosing the right trainer still does not eliminate your running injury or sports injury, then give us a call to book in for an appointment and let us find the cause of your injury.
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I help athletes and active people get back to being injury and pain free quickly, by treating the cause of the injury. So the injury won't keep returning