What can my footwear tell me about my Body?
The wear and tear of your footwear can tell a physical therapist a lot about the way that you move. Sometimes these are positive findings, which confirm that you’re doing the right things! However, most of our clients come to the office because of pain from NOT doing the right things. If you are a running athlete, the bottom of your footwear is one of the very first things to evaluate. Certain patterns are quite common actually! Let’s take a look at some of these issues, discuss their risks and project ways to improve!
Excessive wear towards the big toe (Medial Wear Pattern)
This pattern shows that you are placing the most stress along the front/inner side of the shoe and foot as you push-off in stride. When the inside of the toe box is much more worn down than the rest, it is likely that you are over-pronating upon foot contact with the ground. This can lead to plantar fascia pain and progressive knee issues due to poor calf & hip activation. Most clients who exhibit these patterns can benefit from foot stabilization and hip strengthening exercises, particularly in the posterior tibialis & gluteus medius.
Over-stressed outer portion of the shoe (Lateral Wear Pattern)
A sneaker with more wear along the outer 3 toes or lateral side of the shoe presents with a runner who strikes the ground primarily with the outside of the foot. This presentation is at a higher risk for metatarsal fractures, as the main shock absorbers in the heel & midfoot are not being utilized properly. Ankle sprains become a more prominent risk, due to the overuse and stress on the peroneal muscle group. When rehabilitating these clients, we focus on improving general hip mobility to avoid tight musculature that may internally rotate the leg upon ground contact. It is also helpful to improve core control during dynamic movements, along with ankle stabilization & strengthening. Adding an arch support for your shoe may be helpful as well, to evenly distribute forces upon contact.
It is important to change your sneakers every 300-500 miles (common recommendation for runners). If you’re not counting your miles but stay active in the same footwear, be mindful of the wear & tear of your shoes. It is always a great idea to visit a specialist when figuring out which shoes to buy. Do your research, find the best options for you and don’t be afraid to try a bunch of different shoes on before spending big bucks on a shoe that may not be right for YOU.
If you have any injuries or difficulties with your daily/recreational activities, come visit Restore Physical Therapy for a FREE Discovery Session! Our experts will help diagnose your mechanical problems, resolve your pain and help you get back to your favorite things!
Click the link below to request your free session now!