If you are experiencing pain in your back or other parts of your body, particularly after walking or running, it is likely that you are aware (or have been advised by a healthcare professional, chiropractor, or trainer) to pay attention to your posture and positioning. Posture refers to the relationship and coordination between the head, shoulders, spine, hips, knees, and ankles.
Before attempting to fix your alignment, it may be necessary to examine your shoes as they can have either positive or negative effects on your alignment. Proper support from your shoes is essential whether you are engaged in physical activities like running, working, or simply relaxing.
How Do My Shoes Impact My Alignment?
It is a big responsibility for your feet to carry the weight of your entire body and absorb any impact caused by walking or running. Therefore, in order to aid your feet in their support, it is important to provide proper support to them. Inadequate footwear support can result in excessive pressure on a particular part of your foot, which can cause misalignment of the spine, resulting in discomfort such as back pain, rigidity, neck pain, muscle tension, and several other issues.
Dr. Elijah Davis, a podiatrist at Mosaic Life Care, emphasizes that many are not aware of the crucial role feet play as the foundation for the body. If one’s feet are not properly aligned, the rest of the body must compensate, resulting in adjustments to the ankle, knee, hip, and back. These minor misalignments may lead to complications in the future, particularly for individuals who engage in physical activity.
Heels, Flats, Flip Flops
To be honest, shoes with less weight provide weaker support. Among our preferred shoe options for summer, those present the greatest lack of support.
Although heels, flats, and flip flops provide minimal arch support, high heels are capable of altering posture. They exert additional pressure on the forefoot, which results in the lower back protruding forward and disrupting the spine’s natural curve. The frequent usage of high heels burdens the discs between the vertebrae, and the knees must exert extra effort to maintain balance in an unfamiliar stance.
Neither flats nor flip flops provide adequate support to the ankle, which means individuals who suffer from overpronation will not receive any assistance from the shoe in correcting the problem. As a result, their feet will persist in rolling inward while walking, which exerts additional pressure on the knee and generates extra torque that extends all the way up to the hip.
Without proper support, your walking style or gait can undergo a complete transformation. Consequently, if you are walking improperly, you will soon lose your alignment.
You can enhance the midsole definition and arch support of any of these shoes by simply affixing an Orange Light.
Athletic Shoes and Alignment
Imagine the impact your feet endure while performing high-impact activities, considering they are already absorbing shock during your daily routine. Although athletic footwear can improve your alignment over the shoes mentioned earlier, it is important to weigh your options. Running shoes often have a wider base allowing weight distribution across your entire foot, from arches to toes, heels, and metatarsal pad. But with a multitude of running and athletic shoes available, it is important to consider your specific activities, gait, and any discomfort you may experience.
Ensure that the shoe which you choose for running or any athletic activity helps in keeping your body aligned.
Inadequate alignment when running may result in:
- Back pain
- Knee damage
- Ankle injuries
- Pulled muscles
- Lower back pain
Overpronation is a frequent issue that runners encounter, but it can be resolved with appropriate arch support. Running shoes with adequate arch support can aid in avoiding a wide range of injuries, including shin splints, plantar fasciitis, and Achilles tendinitis. It is also essential to choose shoes with a broad base to provide a stable foundation for the entire foot. A single density midsole that is full under the arch can offer adequate support for the feet without adding unnecessary weight or bulk.
Best Shoes for Alignment
Which shoes can you choose to reduce pain and maintain alignment?
The level of support increases with a wider outsole.
The midsole of a shoe plays a crucial role in providing support. It affects balance and support as well. However, unlike the outsole that focuses on providing balance through grip, the midsole’s function is to mold to the curvature of your foot.
An upper that fits snugly and provides comfort by securely wrapping over the top of the foot.
Additionally seek out:
- Low heels
- Have some cushion (but remember, more cushion isn’t always better)
- Some wiggle room (try on shoes when your feet are the biggest)
Remember that you can opt to include an insole in your shoe for added support or to gradually correct your alignment. Orange insoles are available in different sizes to fit your preferred footwear and provide the necessary support to keep you correctly aligned and free from pain.
What to Look Out for When You’re Shopping
The perfect fit for running shoes is crucial and should feel as if they were tailored to your feet. The important factors to consider include gender, weight, and leg alignment as they greatly affect your running style, which in turn dictates the ideal shoes for you. It is essential to determine your precise foot type, and it is highly recommended to try on the running shoes before making a purchase. Keep in mind that your feet’s size may change during the day by up to 4%, causing them to become narrower or wider. Therefore, trying on shoes at different times of the day is crucial.
To test which potential running shoe is right for you, it is a good idea to ask the following three questions when you try them on:
- Is the shoe wide enough? It should be sufficiently wide to allow your foot to rest comfortably on the last and on the whole of the inner sole. As a general rule, there should be a thumb’s width of space to the front of your big toe when you are standing. And although your toes should be almost at the edge of the shoe on both sides, they should still have a little room. Your ankle should not touch the side of the shoe either.
- What is the fit like around your midfoot? The shoe should fit snugly here and provide support without pinching. You can also take a closer look at the lacing to see if it offers adequate support.
- What about the heel? Ideally, the right running shoe will surround your heel without pressing or rubbing. After all, we want to avoid blisters and chafing at all costs. Always bear in mind the shape of your foot and your personal preferences, as you may want a sturdier or softer heel, depending on your foot type. Try both and see what feels better.
When purchasing shoes at a physical store, seek guidance from a salesperson and utilize a foot scanner for fitting. For online shopping, consider using an online advisor to receive assistance and recommendations if unsure.
Which Running Shoe is Best for My Running Gait?
Depending on your running gait, which is the way your foot hits the ground, there may be a specific type of running shoe fit or cushioning that suits you better. For instance, there are runners who have a tendency to overpronate, which means their feet roll inwards, while others underpronate, which means their feet roll outwards.
How can I tell if I am a pronator or a supinator?
Examine the bottom of your previous running footwear. Is the wear pattern regular or is there excessive wear on the inner or outer area? In such a case, it may be necessary to reassess your running style or, worse, identify your symptoms before selecting shoes that are appropriate for your running technique.
If your ankle rolls inwards and you have an unstable foot, you will require a shoe designed for stability or pronation to prevent overpronation and inward rolling.
For those experiencing difficulty with lateral movement, a shoe designed for supination can provide necessary support for the outer edge of the foot. Underpronation, or supination, will affect the required level of support between the heel and ball of the foot.
Why Cushioning is Vital
The most crucial characteristic of a good running shoe is cushioning, also known as shock absorption. As you increase the number of miles you run, cushioning becomes increasingly vital. Cushioning is the shoe’s capacity to decrease the impact on tough surfaces like concrete and asphalt, which results in reduced pressure on the body and decreases the risk of harm.
Although, it’s important to note that not all cushioning is created equal. Your needs may change as you continue running, prompting a switch to a different type of cushioning. Initially and in general, it’s advisable to opt for running shoes with increased cushioning. Additionally, for certain situations it’s beneficial to choose a shoe with enhanced shock absorption.
- Overweight
- Low level of training
- Training on hard surfaces (asphalt, well-trodden nature trails, etc.)
- Getting back into running
- Flat feet or high arches
- Pain from pronation or supination
- Long distances (over 10 km)
However, aiming for the most amount of cushioning may also come with drawbacks. Having an excessively thick sole for added cushioning can result in issues, particularly with the knee joint.
- Reduced flexibility of the foot in the running shoe
- More pronounced heel region – increased impact – straighter leg in the landing phase and thus higher load on the knees
- Less efficient training