Should You Rethink Your Footwear?

Science has confirmed something most women already know, and plenty of men assume: walking in sky-high stilettos presents a host of challenges. But guys don’t get off easy in the shoe department either.

To walk on a flat surface, humans need to have a complex system of balance and momentum down pat. Add spikes into the equation, and, well… yikes. According to a recent review of scientific literature on high heels published in the Journal of Electromyography and Kinesiology, heels alter the natural position of the foot relative to the ankle, producing “a chain reaction of (mostly negative) effects that travels up the lower limb at least as far as the spine.” In other words, not exactly the bum-lifting, leg-lengthening effects women are likely hoping for.

And men’s footwear styles aren’t all winners either. Too-narrow toe boxes, snug heel cups, and flat footbeds in loafers and other men’s shoes can also present problems. The biggest offender across gender lines? “The flip flop,” says Andrew Shapiro, DPM, a podiatrist and president of the New York State Podiatric Medical Association, “There’s no support in back and no protection, which can lead to sprains, fractures, cuts, bruises, and plantar fasciitis—inflammation in the tissue that connects heel bone to toes that causes stabbing pain and tenderness,” he says.

To be sure your feet stay healthy enough to propel you through your steps, here are a few tips for choosing the right footwear:

Keep Heels Low

Shapiro recommends finding a balance between function and fashion. “If you’re going to work everyday in six-inch pumps, you may not feel it while you’re young, but you’ll likely have pain as you age,” he says. “The skin and fat around your heel thins, and you can get hammertoes and nerve irritation.” (Ouch, right?) To keep damage in check, aim for stilts of no more than two inches (save higher spikes for special occasions), choose a stacked heel over a stiletto when possible, and opt for rounded-toe over pointed-toe styles for a more natural, roomier fit.

Do a Heel-Middle-Toe Check

The right running or workout shoe has three key components, all serving different functions, says Shapiro. “You want a firm counter, which is the back of the shoe,” he says, explaining this will stabilize and support the heel. “The toe should be flexible, so it can bend naturally as you move, and the middle should be firm, because you don’t want your foot to rotate too easily.” If your sneakers pass the heal-middle-toe check, your footwear game is on point. Runners should replace their shoes every 300 to 500 miles or so—or when you have the lingering feeling they are no longer providing enough cushion, support, and protection.

Consider Inserts

If you can’t seem to get comfortable in any shoes, you might have a high arch or a flat foot. “A high arch doesn’t absorb shock well, and a flat foot is too squishy and doesn’t support the body well,” says Shapiro. In either case, you might want to see a podiatrist who can fit you for custom insoles.

When in Doubt, Choose Comfort

Although much has been said about choosing the best shoe to power your workouts, a new review published in the British Journal of Sports Medicine shows there isn’t much evidence to indicate frequently-cited foot problems, such as pronation and impact force, will lead to injury. What did researchers find to be the single most important factor to consider when choosing the right shoe? It’s crazy-easy to remember: comfort. So when in doubt, go with your gut and pick the footwear option that makes you feel like you’re walking on clouds.

 

How does your footwear measure up? Do you opt for function or fashion? Share your thoughts in the comments!