Stay Pain Free with Stronger Feet
BY BETHANY HEITMAN
Are your hips feeling sore? Do your knees hurt? Or maybe your feet have started hurting while working out? The culprit behind these body aches could be your old sneakers.With extended use,, the support starts to wear and become, well, less supportive. And considering many people paused on buying new kicks during the pandemic, it’s safe to say that many of us are in the market for a new pair of workout shoes.
But purchasing any old pair won’t do—the wrong shoes for your feet can also cause issues. These tips will ensure you find your sole mate.
Seek out help: Online shopping is great, but when it comes to workout shoes it is best to go to an actual store. A running shop or fitness-focused store will have trained professionals ready to help. They can watch the way you walk and assess the shape of your foot to suggest the right pair for you.
Size wisely: There should be about a thumbs width between the end of your longest toe and the front of your shoe. As for your heel, it should sit firmly in the back of the shoe without slipping when you walk.
Time it right: Rather than hitting the store first thing in the morning, you want to try on sneakers in the late afternoon or early evening. That’s because your feet swell throughout the day, so the later you shop, the more accurate your sizing will be.
Be Flexible: To ensure you can properly move but are still supported, try the flex test. Bend the toe of the sneaker back to see how much it moves. You should be able to bend the toe back a bit. But if it bends all the way back, it’s a sign the shoe won’t have enough support.
Photo by Lucrezia Carnelos
With these tips, you should be able to find a pair of shoes that work for your needs. Another thing you may want to consider: Strengthening your feet. Doing so can keep your feet strong and flexible—and will help prevent foot and ankle pain. One way to do this is to walk around (nearly!) barefoot. There are minimalist sandals made that offer ample ground feel and mimic being barefoot. This can help your feet engage more with the ground, strengthening them and promoting balance. Want to try them out? We like the Earth Runners brand.
There are also exercises you can do to improve range of motion and flexibility. This one is a good place to start:
Sit in a chair with your feet planted firmly on the ground.
With your toes on the ground, raise your heels so only the balls of your feet and toes touch the ground. Stay like this for five seconds.
Point your toes, so just the tips stay on the ground. Hold for five seconds.
With your heel still off the ground, roll your toes under so the tops of your toes touch the ground. Hold for five seconds.
Repeat this flow 10-12 times.
Bethany Heitman, Contributor
P.S. Remember that no matter what you're going through right now, you don't have to do it alone! There are others like you in our community, where we interact on a daily basis, fight our demons, share our victories, and watch over each other as friends and accountability partners.
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