Time for a New Pair of Shoes? The “How Tos” on Shoes
When is the last time that you looked at the bottom of your shoes (and I don’t mean to check to see what you may have stepped in?) If you cannot remember, or have never, then it’s been too long and it is time to do just that!
This is one of the best ways to determine if you need a new pair of shoes. While the upper part of the shoe may look great and still be clean, if you have worn out the bottom of your shoes, this is a very good indication that it is time for a new pair.
External wear indicates new shoes are probably past due, because often the inner construction of a shoe is worn out before the outer is. So, if you are seeing wear on the sole of your shoes, this should tell you that the support they are providing is no longer adequate and they need to be replaced. In addition, if your shoes get wet frequently, then the life span of your shoes is even less.
If your knees or hips or back have been aching, consider that it may be from old, worn out shoes. If you cannot remember when you last purchased your shoes, this means you probably need a new pair! Shoes should last about six to nine months if you do not spend much time exercising in them, if you wear them several times a week for exercise, then likely by the time they are six months old, they should be inspected and likely replaced. The typical recommendation is 300-500 miles, but if you are hard on your shoes, you may need a new pair every 250 miles.
Everyone should take a few minutes to look at the bottoms of their shoes every month or more often. You may be surprised at what you find!
There are three types of shoes: cushion, neutral/stability, and motion control, from softest to stiffest in that order. A cushion shoe is great for someone with a high arch and a stiff, unforgiving foot structure. This is the rarer foot type out there, nine out of ten feet are NOT this foot type. So, be sure if you are guided to a cushion shoe, that you do, in fact, need that.
A neutral shoe is the most common shoe recommended and probably the best option for 80% of people. It offers both stability and cushioning. If you need something slightly more stable but don’t want the stiffness of a motion control shoe then using an over the counter orthotic with this type of shoe is a great option as well. This shoe is for a range of foot types from a mild pronator to a neutral foot to a slightly supinated (higher arched) foot.
A motion control shoe is the stiffest shoe construction and is for someone with a highly flexible foot, very flat arch and a structurally unstable foot. Often this type of foot does very well in a motion control shoe because it provides the stability in a weight bearing position that is missing inherently.
How do orthotics work? Orthotics assist a shoe in its function. They are not meant to completely change foot alignment or “fix” anything in and of themselves. When someone has spine or lower extremity pain and an examination of the leg - from the hip down to the foot- reveals weakness, limitations in flexibility and postural dysfunction, the first go to should not be an in shoe foot orthotic.
The first treatment employed should be working on hip strength to help stabilize the lower leg, ankle and foot as well as flexibility of the leg muscles to unload the foot and ankle joints. Whenever we work at the core or the hips, it helps take the pressure and load off of the foot and ankle. Next, we look at shoes and follow the guidelines above for length of wear time and type of shoe and make appropriate adjustments from the current set up. Finally, after working on these things for at least four to six weeks, if then some external support would assist in structurally supporting the foot , that’s when an orthotic may be introduced.
Orthotics can be either an “off the shelf” product- for more of a “one support fits all” approach or a custom orthotic if there is a need to make positional changes for the foot through the orthotics. There are many things that are taken into consideration with a custom orthotic prescription. At Health In Balance PT, we have the training to take a foam impression in the clinic, choose our materials for the orthotic and the structure of it and then send the impression to a lab where the orthotic is fabricated. We consult with the fabricators as well as an orthotist on any situations that are out of the ordinary or a more challenging foot issue. Orthotics are appropriate for both someone with a high arch who needs extra shock absorption and someone with a flat foot who needs more support.
What kind of foot do you have and what is the best shoe for you? A PT can help you understand your foot type better and recommend a shoe. We spend time assessing the structure of the foot and the surrounding joints and muscles to determine which shoe type is best for your body. We will watch you walk, video record your gait and slow the video down to make better assessments of what your foot and leg are doing as you move through space.
We can direct you to the best places to try on a variety of shoes and make a purchase that is guaranteed to last. While the shoes at some retail locations may look the same, if they cost 50% less that is because they are made with 50% less quality materials and will not last as long. It’s not quite the bargain it may appear to be!
The bottom line is…shoes are critical to feeling good. If you cannot remember when you purchased your most recent pair of shoes, then you probably need a new pair. One recommendation is to write the date on the box (if you keep the boxes) or the inside of the shoe somewhere to help you keep track so you know when it’s time to invest in a new pair. Or, more simply, just flip them over every once in a while and it will be pretty obvious to see when it is time!