What Shoes Should I Wear?
When it comes to selecting the best shoes or sneakers, it depends on your individual needs, physical condition, and movement goals. The correct shoe can make or break your program. Every time you stand up, your whole body is influenced by your feet. The proper shoe can provide more control of the heel bone and arch, sensory guidance for proper gait mechanics, and/or cushion to sense the foot’s impact on your body. Here are somethings to consider:
Physical Condition-
If you are a person that has major pain, limited range of motion and major gait discrepancy: I suggest looking over a Hruska Clinic Shoe List aka PRI Shoe List it will go over: overall shoe for average arch individuals for heel, arch, and big toe sense during the gait cycle, Laxed mid foot, Semi- Rigid Mid Foot, Rigid Mid-foot, Rocker Shoes ( for people that have No Big Toe Flexibility or Sensory). This shoe list changes every year.=================
The qualities I look for in a shoe are based on the mechanics and sensory input I want for my patients to have when they wear their shoes. This is to ensure their entire body can maintain appropriate position and balance while they stand and walk. All shoes on the Hruska Clinic shoe list have these qualities, however this list is not an exhaustive list of all “good” shoes possible. The same qualities should be used to determine if any shoe, basketball, hiking, casual wear, etc. are “good”. The number one quality for any shoe is its ability to keep your entire body neutral.
Tips for shoes or sneaker shopping:
• Shoes should feel comfortable right away. You should not need to “break them in.”
• Tighten the shoelaces from the bottom up. Shoes should be tied tight enough that you need to untie them to take your shoes off. This will help hold your foot in the shoe.
• You should be able to “sense” your heel, arch, and big toe on both feet when walking.
• Your heel bone should not slip up and down in the shoe when you walk
• If you stand and balance on each foot with your opposite leg in front of you (as if you took a step), you should be able to balance and sense your heel, arch and big toe on the ground all at the same time.
NOW … that’s one perspective and this can be tested out on each person.
But if you feel good with more of a minimal shoe, then great! Let’s talk:
Choosing the right minimalist shoes is essential for a comfortable and natural experience.
Let’s dive into what you should consider:
Foot Strength: Minimalist shoes engage intrinsic foot muscles, promoting strength. Look for shoes with a thin sole and minimal cushioning to encourage natural movement.
Flexibility: Opt for shoes that allow unrestricted foot movement. A flexible structure mimics barefoot walking.
Weight: Minimalist shoes are lighter than traditional ones, enhancing agility and ground feel.
Toe Box: A wider toe box lets your toes spread naturally, improving balance and stability. ( great example : Fluxfootwear)
Heel-to-Toe Drop: Minimalist shoes typically have a low or zero drop, promoting a more natural gait. Zero drop sneakers are great for lifting heavy!
Foot Type: Consider your arch height, foot shape, and any specific needs (e.g., wide toe boxes) when choosing. (depends on your issue but sensory in the foot is key, so if you need an arch or that sensory in put keep that in mind. Another great place to check out is : ECCO
Surface: Decide if you’ll run on roads or trails; choose accordingly.
Remember, minimalist shoes aren’t for everyone. Consult with your medical provider or ME , especially if you have specific foot conditions. I have not even touched the topic of orthotics. If you are looking for a do it yourself insole. Here is a great resource : Currex
And remember, this is a controversial topic so personally, I feel that every individual has their own perception of the best sneakers that are for them, but I just want to be a guide to help connect the feet to the rest of the body.
Lastly, I adore heels and would never deprive you of them. Let’s collaborate to keep you strong, so that you can wear heels occasionally without any discomfort.
Happy shoe hunting! 🏃♂️
