There are some universal characteristics that, when present in footwear, give us optimal support when we're on our feet. This can help minimize load to the fascia of our feet, as well as the entire body.
Heel Cup
Ideally a shoe has a rigid cup embedded into the material of the shoe heel. This stabilizes the heel and helps keep it in a neutral position throughout all phases of gait, making it less likely to turn in or out. You can assess this on a shoe by attempting to crush the heel with your hands: if it gives easily then it may not have a cup. Open heel shoes or sandals completely sacrifice this element of support.
The shoe on the left has a rigid heel cup that offers good control, while the shoe on the right does not.
Mid-Foot Stability
To support the arch, a shoe should not bend or collapse between the heel and toe box. After all, the foot does not bend in the middle of the arch and neither should a shoe.
On the left is a sandal with a flimsy mid-foot. The shoe on the right is flexible at the start of the toe box, but not in the mid-foot.
Toe Box
While you don't want the shoe to bend in the middle, footwear should bend at the toe box in the same manner as our foot does. Clogs or rigid-soled shoes that don't allow bending where the toes attach to the foot (called the metatarsal heads) are not allowing the foot to move normally when walking. This may lead to other issues in the foot and beyond. The toe box should be wide enough to comfortably surround the toes. A narrow or pointy toe box, while perhaps fashionable, crowds the toes unnaturally (but is not the cause of bunions).
The sandal on the left has a very ample toe box, while the dressier shoe on the right is much more narrow and pointed.
Footwear Shopping
It's usually easier to find optimal qualities in athletic shoes than dress shoes. Some shoe brands are typically higher quality and more comfortable. But even the best brand may not make all their shoes supportive. Be critical and check for the above characteristics in each shoe. Appreciate that price does not always correlate with quality. You can pay a lot for a bad shoe, and get a great shoe on sale. You can watch these constructs in the following video:
Good Judgement
We've all done it: sacrificed practicality and comfort for fashion. You may get away with this if you're not on your feet much, and if you don't have problem feet to begin with. But marathon days on the feet are not the time to prioritize appearance. Similarly, when at home many people go barefoot or wear non-supportive footwear. That's ok if you're sitting reading or watching TV. But when weight-bearing – whether at home or out – feet benefit from support. If you would like to learn more about how you may benefit from fascial work please give me a call, send a text, book an exploratory session, or schedule a consult. You have lots of options: act on them!
Wishing You Health & Joy!
Colleen
