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Footwear and Shoe Advice

One of the most important aspects in getting the correct footwear for your foot type and biomechanics is finding a shoe which is a similar shape to your foot.

There are 3 main foot types: Flat foot, Neutral foot and a high arch foot.

Determining Foot “Type”

Putting a flat foot in a curved shoe is like putting a square peg in a round hole – It just won’t fit!

To help identify your foot type you can look at your foot print on the bath mat after you step out of the shower.

If it looks like a pancake, you have a flat foot.

If it looks like a comma, you have a high arch.

When to buy new shoes

Athletes often complain of an injury without any change in their training habits. They are puzzled by this new pain which has no apparent cause. They often say “and my shoes are only getting broken in”. Any wear in the shoe will only magnify and accelerate an already unstable foot structure. So, always think SHOES if a new injury does not seem to have a simple answer.

Shoes are worn out if:

  • Shoes over 6 months old that you exercise in 3-4 times a week.
  • Holes or tears in the uppers
  • Worn outer sole. 
  • Broken down mid sole. Set the shoes on a level surface and look at the back of the heel counter. If you can perceive any tilt in the back of the shoe, it is time to replace the shoe.

Think about it, every time your foot hits the ground in a worn out shoe, this shoe is going to throw your foot into an abnormal position!

Checking for fit:

  • Be sure there is at least a thumbs-width distance between the end of your longest toe and the end of your shoe. Remember, your longest toe does not necessarily have to be your big toe.
  • Make sure that when the shoes are laced, no part of your foot bulges over the side of the shoe.
  • It may sound silly, but a shoe needs to bend and flex BUT where the ball of your foot bends. 
  • There should be no heel slippage.
  • The heel counter should fit snugly and securely.
  • Make sure the two shoes are symmetric.
  • There are no unusual/ prominent seams inside the shoe.