Right Foot Forward
With so many brands, styles and sport-specific shoes out there, how can you be sure which shoe is right for you? It’s an important decision because choosing the right shoe can help maximize support and prevent future pain and injuries, as Dr. Arif Alarakhia explains.
By Dr. Arif Alarakhia
Did you know that your foot is a complex piece of anatomy, containing 26 bones, 33 joints, 19 muscles and 107 ligaments? Did you know that your foot shape is always changing and that you were not born with the foot you have today? That’s why it’s so important to consider a few simple facts to determine which shoe type is best for you.
Today’s footwear industry often categorizes footwear into three main types:
1. Motion Control Shoes
These are the most rigid – extra supportive and designed to limit excessive pronation or instability. These shoes are best for people with flat feet or those whose ankles roll inwards when walking or running.
2. Stability Control Shoes
While these are more flexible than motion control shoes, they offer some extra support and are considered to be in between both the motion control and neutral categories.
3. Neutral or Cushioned Shoes
These are highly flexible, offer less support and are often best for people with high arches.
Once you determine which category of shoe best suits your needs, you can use a few practical tests to further evaluate which shoe offers the ideal support to minimize injury and maximize proper foot function.
The first test is the ‘Heel Counter Squeeze’. By squeezing or pushing in the heel counter, or the back part of the shoe, you can determine its strength and support. A firm heel counter will hold the rear foot in better alignment with each step as the heel strikes the ground. The stronger the heel counter, the better it will be at limiting excessive motion, thus decreasing the chance of foot injury or pain.
The ‘Twist Test’ can be done by holding each end of the shoe with both hands, then twisting the shoe to see how much flexibility it has from side to side. The more flexible it is, the less support or less rigid it is. Using what you already know, you can use this test to determine the category of the shoe (motion control, stability control or neutral/cushioning).
The ‘Flex or Bend Test’ helps to determine if the shoe flexes at the right point. By holding both ends of the shoe and bending the shoe from front and back, you can determine the shoe’s flex point. A good mechanical shoe should flex at the ball of the foot, which is where your foot naturally flexes during the last part of the gait cycle. If the shoe bends at different parts, or not at all, it will create resistance against the normal mechanics of your foot, and this may lead to foot problems or pain.
A certified pedorthist, foot specialist or related health care professional can assist you in determining your foot type, advise you on proper fitting, and recommend the ideal shoe to help support you and prevent injury.
Dr. Arif Alarakhia, a dual Certified Canadian Pedorthist and a Doctor of Chiropractic, is the founder of In Motion Orthotics and has over 10 years of experience in the assessment and treatment of lower extremity, foot, knee, hip and low back conditions. Contact him at (905) 472-CARE (2273) or info@inmotionorthotics.com.
2600 John Street, Unit 207, Markham, ON L3R 3W3 T: 905.475.5222 F: 905.475.6369
