Why does Dr. B want to take you shoe shopping? Because structural imbalances start in your feet. Shoes are the most important piece of clothing promoting orthopedic health. Read more for how to find that natural Cinderella fit.
First and foremost your shoes should be Free. No, not free of cost. Free is the overall quality a shoe should bestow unto you feet. Your toes should be free to wiggle, your ankle should be free dip, and your arches should be free to spring. A natural shoe should not inhibit the natural motions of your feet. Should you have functional imbalances such as pronation, low arches, or in-toeing, they can usually be managed with the help of a health professional, not a shoe salesman. More often than not, motion stabilizing shoes do more harm than good. Below are the three qualities that contribute to a Free shoe:
Flat Soles
This means no elevated heels. High heels distort our normal curvature putting stress on calves, low back and neck. A flat sole does not necessarily mean a thin sole. You could have a thick sole as seen on the boot below as long as the heel is not elevated above the toe.
Wide Toe box
Toes need space spread! A good rule of thumb is that you should be able to splay out your toes inside your shoes such that you can sense a gap between each digit. Narrow toe boxes over time actually shift the 1st and last digit to point inward. When first starting practicing medicine, I was appalled at the number of hammer toes on women. Hopefully we look back on the past era of high heels and narrow toe boxes in women’s shoes with the same consternation that today we regard the Chinese foot binding of antiquity.
Adequate Padding
Wide toe boxes, and flat soles are essential characteristics of healthy footwear. The final consideration – padding – is a bit more controversial. You will meet minimalist shoe evangelist who will convince you that paper thin soles are the only way to go. They are not entirely wrong. I read the book ‘Born to Run‘ and bought those duck looking toe shoes; however, I recently tried some of those padded bouncy athletic shoes that are popping up everywhere. Guess what?! I am less sore after running. Go figure!
I have refined my min shoe stance. I believe since we spend most of our time on artificial hard surfaces, we require extra padding in our footwear. Should you be spending most of your time on dirt and grass, go for those thin soles, but if you are:
- Older
- Have bone or joint issues
- Spend a majority of your time on concrete and asphalt
You should have absorptive padding in your shoes to compensate for the lack of padding in the ground you are walking on.
Summary
Your shoes should leave your feet FREE to do their thing. Free shoes will have a wide toe box, a flat sole, and adequate padding.