Selecting your next pair of kicks (and socks) is all about keeping YOU in mind!
Written by Ally Bowersock, Ph.D., CSCS
If you're overwhelmed by the many options of shoes available for your next trusty pair, you're not alone. Not only are time-tested favorite models regularly updated, there are more and more new models and even new brands breaking in the run-specialty market flooding the options for SO many wonderful choices. How do you know which one(s) to pick?
Shoe Characteristics
For general tips for 'zooming in' on selecting a shoe that's right for you, we 'zoom out' to discuss the most important variable in this decision: you! After all, the shoes you select will be supporting YOU in your dynamic movement adventures- whether they be occupational, recreational, performance, or all-of-the-above. "The most important point to remember is that shoes need to be thought of as protectors of the plantar surface of the foot from injury against the environmental surface, and not as replacers of muscle efforts of the foot and lower limb" says Drs. Kevin and Heather Vincent, researchers at the UF Health Sports Performance Center and contributing authors of the book Clinical Care of the Runner: Assessment, Biomechanical Principles, and Injury Management. They add "shoes should not interfere with normal load-bearing functioning of the musculoskeletal structures of the foot... the foot senses contact surface characteristics, has kinesthetic awareness, and acts as an arch to distribute mechanical forces during load-bearing."(1) Some of these shoes characteristics which can influence how the foot senses its environment are sole stiffness, sole thickness, structural stability/motion-control components, toe box width, and shoe weight.
Most of the shoes we carry are lighter in weight and neutral support (meaning they do not modify gait through medial posting or additional movement alteration) and the choices vary from there in terms of level of cushion and heel-to-toe drop* as well as toe box width. Shoes with a wider toe box allow more room for the many changes happening with your toes and feet to allow for natural movement to occur. "Restriction of the natural foot deformation and midforefoot widening can change the loading distribution and forces occuring in the foot and (lead to) neuromas, bunions, toenail pain, and metatarsal issues among others. (2) Personal preference and comfort is still the primary driver for selecting shoes based on toe box width, but this rationale supports our recommendations that only certain circumstances require use of inserts when selecting a new pair of shoes. In fact, evidence suggests chronic use of inserts can contribute to altered gait in "healthy runners" (those running without any sort of pain issues) and "contribute to foot musle deconditioning and alter normal foot motion".(3)
*Regarding heel-to-toe drop recommendations, the complexity of this topic necessitates its own blog post. Heel-to-toe drop refers to the difference (measured in millimeters) between your heel and your toes. Our shoes range in drop from zero (no difference between your heel and your toes- the last (shoe bottom) is essentially flat- to 10mm (a difference of 10mm from your heel to your toes). Long-story-short, the most important factor with shoe drop is what we will detail below. If you are accustomed to a low-to-no drop shoe, continue to seek out what you know you enjoy. If you are looking to transition from a low-to-no drop shoe, it is essential that the transition is both gradual and intentional as injury can result the change in impact forces without accompanying gait alteration (1). While it is true that low-to-no drop shoes allow greater natural running gait patterns, our charge is to meet folks where they are in their running journey and often the best approach is to find what feels most natural to start and go from there.
How to Select Shoe
What is the ideal combination of all these shoe characteristics? For some who require** reduced plantar pressure while walking, shoes with a "rocker bottom" promote a rolling movement through the gait cycle which reduces vertical impact energy, elevated rotational energy, a net reduction in plantar pressure by up to 12% (4). Increasingly more models of shoes are now available with such characteristics, so much so that we will not list them specifically but will call out that many styles from various brands are available at our shop!
For the majority of folks, injury prevention and fitness longevity are the goals for daily movement. This can also include pain-free support during many hours of standing or walking for work. For these individuals without aforementioned clinical issues** , a simple sizing of both feet and then fitting with a lightweight, neutral, low-or-no heel drop, flexible midsole shoe is appropriate. While moderate-to-minimal cushioning is considered ideal from a running biomechanics standpoint, walking gait and running gait can be and are often very different and therefore level of cushion needs vary depending on the goal use of the shoe in question (1). This is why our team strives to get to know each person who walks through our doors to determine how best to fit shoes for every aspect of your lifestyle and not the other way around!
For folks whose goal is to purchase a pair of shoes intended for run training, an important first step to take is determining proper biomechanics prior to progression in mileage/intensity. Many people are eager to stick with a mileage plan despite not learning proper mechanics, and improper mechanics and/or muscle weakness or imbalance can lead to all sorts of nagging injuries. Therefore, we take the time to conduct a dynamic gait assessment to observe current running form, provide video feedback for the runner from a variety of angles, and review simple yet effective ways to retrain gait or address biomechanical issues which may impact gait now or in the future. Examples of common issues which can lead to pain with gait include overstriding, contralateral hip drop, and excessive femur adduction; both internal and external focus gait retraining (depending on the issues presented in gait assessment) can help prevent issues before they start or mitigate issues which may arise in training (1). In other words, when you come see us, we want to ensure your running journey starts from a place of muscle balance and optimized mechanics, and if anything feels "off" before you start or as you return, our assessment process can help!
You may be wondering at this point, what happens? We review your gait video, we provide cues for altering gait or switch out your shoes if we are test-driving multiple pairs and repeat the process, then we provide feedback for modifications as needed. Sometimes, this means additional care like referral to a podiatrist or a physical therapist. Many times, the simple awareness of how you run can improve your gait- after all, how often do you watch yourself run? Sometimes, we send you away with "homework" in the form of simple exercises you can do at home to help improve running-related muscle balance or address weaknesses. The activities we 'prescribe' vary depending on the person and the issue(s) at hand but we often send folks home with a picture list of exercises to do as well as portable resistance band so there's no excuse not to do them! ::wink::
Why Socks Matter, Too
Although it is difficult to empirically verify one type of sock is superior to another, it is without a doubt that heat dissipation and moisture removal qualities of any sock are of utmost importance not just for performance influenced heavily by comfort. (5) After all, we've discussed how feet have kinesthetic properties and can sense environmental changes including temperature and friction. (1) Therefore, investment in a pair or two of performance socks designed with these tactile and environmental-sensation characteristics in mind not only serve to improve how your feet feel in your new shoes, they likely enhance your enjoyment of the activity for which you are using your new shoes. We stock Feetures, Balega, and OS1st brands of moisture-wicking performance socks, each with a unique foot fit and range of lengths from no-show to mini-crew. These brands also offer select styles with options like medical-grade graduated compression (Feetures), anti-microbial fibers (Balega), and bunion support (OS1st). While these socks are an investment compared to standard cotton socks, they should last much longer- in fact Feetures socks offer a lifetime guarantee, you can't beat that!
When you're ready to take the next best step in your health and invest in your body from your toes to your head, let us know- we are ready for you to help determine the strongest and healthiest path forward starting day one!
References:
Vincent, H. & Vincent, K. (2020). Considerations in the Selection of a Running Shoe, in Clinical Care of the Runner: Assessment, Biomechanical Principles, and Injury Management. Elsevier.
Davis, IS. (2014). The re-emergence of the minimal running shoe. J Orthop Sport Phys Ther. 44(10); 775-784.
Altman, A. & Davis, I. (2012). Barefoot running: biomechanics and implications for running injuries. Curr Sports Med Rep. 11(5); 244-250.
Sobhani, S., van den Heuvel, E., Bredeweg, S. et al. (2014). Rocker shoe, minimalist shoe, and standard running shoe: a comparison of running economy. J Sci Med Sport. 17(3), 312-316.
West, A. et al. (2021). Are running socks beneficial for comfort? The role of sock and sock fiber type on shoe microclimate and subjective evaluations. Text Res J. 91; (15-16).
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