What Really Matters When Choosing The Right Pair
-By Dr. Shivam Chopra
Most of us choose shoes for comfort, style or convenience, rarely stopping to consider what they could be doing to the rest of our body. Yet the wrong footwear can influence the way we stand, walk and distribute pressure through our feet, knees, hips and back. So, could that persistent knee pain or nagging backache actually begin with what is on your feet? Here’s an understanding, from sole to spine about what really matters when choosing the right pair and why smarter footwear choices could make every step a healthier one!
Did you know your shoes can change how you move? Every time you take a step, your feet interact with the ground and your body adapts to it. Different shoes can change how weight is distributed through your feet and legs, particularly around the knee. But that doesn’t mean there is one ‘perfect’ shoe that everyone should wear. The best shoe is the one that works well for you. So, what should you actually look for when buying shoes? Here are a few pointers:
The ‘RIGHT FIT’ For Your Foot: It’s surprising the number of people who continue wearing shoes that pinch, rub or squeeze their feet, simply because they like the way they look! For the right fit, ensure your toes have enough room to move. Your heel shouldn’t constantly slip out. The shoe shouldn’t cause pressure points or discomfort. If you put on a new pair and immediately think, “I’ll get used to it,” that’s a red flag!
Your shoes should fit your feet, not the other way around.
Choose The Right Shoe For The Right Activity: A shoe designed for running isn’t necessarily the best choice for playing pickleball. Your everyday walking shoes may not be ideal for a long hike. Before picking a shoe, decide upon the activity you plan to employ them for.
Choose footwear that suits the activity rather than simply buying the most popular pair. If you’re returning to exercise after an injury, don’t expect a new pair of shoes to fix the problem by itself. The shoe is part of the solution, not all of it!
Does More Cushioning Mean Better: Not necessarily. Walk into a sports store and you’ll find shoes with thick, soft soles and impressive technology. They could feel wonderful when you first put them on, but more cushioning doesn’t automatically mean more protection or less pain. For some, a cushioned shoe may feel more comfortable, particularly when dealing with knee pain. But there isn’t one amount of cushioning that is best for everyone.
Comfort, fit and suitability for your activity matter more than simply choosing the thickest sole. And don’t assume that an expensive shoe is automatically better. A ₹15,000 shoe isn’t necessarily better for your knees than a ₹3,000 shoe!
High on Heels? Now let’s talk about the shoes most women love, and the ones that often get blamed for every knee and back problem. High heels do change the way you walk. As the heel gets higher, your ankle position changes and your body adapts. Higher heels can also increase certain loads around the knee and alter balance and pressure through the foot. But does that mean you have to throw away your favorite heels? No!
If you enjoy wearing heels for special occasions and they don’t cause you discomfort, you don’t need to feel guilty about wearing them. The bigger concern is frequent or prolonged use, particularly if you already experience foot or knee problems. So, if you love your heels, choose a lower heel when possible. Don’t wear heels for longer than necessary. Carry comfortable footwear when traveling or walking long distances and give your feet a break after prolonged use. Most importantly, don’t ignore pain just because the shoes look good!
Back Pain: This is where we need to be careful. It’s tempting to blame your shoes whenever your back hurts, but back pain is complex. Your activity levels, strength, previous injuries, sleep, stress and many other factors contribute to it. So if your back hurts, ask yourself: What has changed recently? Have you started exercising more? Been sitting longer? Increased your walking? Stopped exercising? Had an old injury flare up? Sometimes the answer has very little to do with your shoes.
BEFORE YOU BUY ANOTHER PAIR, TRY THIS
Next time you’re shopping for shoes, don’t just look at the brand or price tag. Try them on and walk around. Check that your toes have enough room. Make sure they don’t pinch or rub. Think about what you’ll actually be using them for.
And if you’re buying new shoes because your feet or knees already hurt, don’t keep changing shoes and hoping you’ll find the ‘magic pair’. Get assessed first. A physiotherapist can assess your symptoms, movement, strength, joint mobility and walking pattern to understand what may be contributing to your pain. Sometimes the answer may be as simple as changing your footwear. Sometimes you may need to work on strength, mobility or your training load. And sometimes, your shoes may have very little to do with the problem.
If your assessment suggests that your foot mechanics or footwear need more specialized attention, your physiotherapist can also refer you to a podiatrist, who specializes in foot and lower body health and can advise on footwear and when appropriate, orthotic solutions. Remember, the goal isn’t to find the perfect shoe. It’s to find the right solution for you! The best shoe isn’t the most expensive one. It’s the one that lets you move comfortably.
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