The choice of shoes you wear can have a huge impact on your health. It can have positive or negative effects on the mobility of your lower limbs (thighs to toes) and lifetime.

A study published in the Journal of Foot and Ankle Research showed that young people and women are more likely to wear shoes that are not ideal for normal movement or lower limb health, leading to problems such as osteoarthritis and poor posture. Are.

choosing the right shoes

The kind of shoes you wear can give you an overall pain-free lifestyle.

“A good cushion in the heel can prevent problems like plantar fasciitis, a common condition that causes pain in the heel and inflammation in the tissues running from the heel to the toes,” says Dr. Anuj Chawla, consultant, orthopedics. And feet and ankles, CK Birla said. Hospital, Gurugram.

Dr. Chawla said that wearing shoes with light heels can help reduce pressure on the forefoot, thereby avoiding pain in the toes.

Similarly, worn out shoes, especially if worn unevenly on one side, can affect your body’s overall alignment, taking a toll on the knees, hips and back.

running and walking shoes

When it comes to running or walking, most people get it wrong.

Vishal Garg, Fitness Manager, Fitness First India, highlighted the importance of choosing the right shoes. “People who like to run or walk need to wear light shoes with good cushioning on the heels and toes rather than flat soles or sneakers.”

“Wearing flat-soled shoes can force the feet into the ground, which increases pressure on the knees. Over time, this can lead to knee pain and even cartilage damage,” Garg said. “, which can affect the knee joints.”

However, too much cushioning is also not ideal. According to Dr. Manan Vora, a Mumbai-based orthopedic surgeon and sports medicine expert, shoes with excessive cushioning or arch support can weaken the foot muscles.

Health problems due to inappropriate footwear

If shoes do not provide proper support, conditions such as Achilles tendon shortening (gradual shortening and tightening of the tendon that connects the calf muscle to the heel), heel pain, heel spurs, and plantar fasciitis are prevalent. .

Heel spurs occur when bony growths develop around the heel bone, typically caused by poorly fitting shoes.

“Sports or running shoes are designed for shock absorption. You can wear them while running, jogging or during high-impact cardio exercise,” said Dr. Vora.

For casual walking, sneakers or flat-soled shoes with minimal cushioning are better. “They’re balance-focused with thin, flat soles for weight distribution. You can wear them for casual walking or weight lifting,” Dr. Vora said.

Arch support in footwear is important, especially for people with flat feet. Without proper support, the medial arch (the larger of the two longitudinal arches in the foot) can become overloaded, causing pain.

Running shoes vs. sneakers

Running shoes are designed with good cushioning and a heel cup to absorb the impact when the heel touches the ground. They also have a rocker-bottom sole to aid with forward motion while running.

Additionally, they provide arch support, which is especially beneficial for people with flat feet or excessive pronation, helping to maintain proper alignment.

On the other hand, sneakers with flat soles are more suitable for activities such as standing for long periods of time or strength training. Their flat soles provide better ground contact, ensuring proper alignment and weight distribution.

For tasks like lifting heavy weights or standing for long periods of time, flat-soled sneakers are usually a better choice.

shoes for strength training

Wearing cushioned shoes during strength training can have a negative impact on stability. Shoes or sneakers with flat soles provide better stability while lifting weights.

“If you’re lifting weights or doing any type of strength training, even light strength training, wear flat-soled, heeled shoes for better stability. Cushion-soled ones Shoes create an unstable position which can lead to ankle problems and muscle instability.” Vishal Garg said.

He adds, “Muscle instability is a significant concern, because as muscles contract and relax during a workout, the ankle can wobble. This wobble causes only some muscles to be strong while others are not, resulting in The alignment of the body may be improper.”

High Heels and Long Term Effects

High heels can cause long-term problems. “Women often wear high heels regularly, which can affect their posture, cause neck strain, lower back pain and over time can impact knee joints,” Garg said.

He explained that the heels activate and shorten the calf muscles while lengthening the muscles along the shin bone, causing severe knee pain.

Dr. Chawla said wearing narrow-fronted shoes can lead to problems with small toes, such as deformities like bunions, arthritis, ingrown toenails and corns.

Dr. Vora advised women above 30 to be conscious of their footwear choices.

“Although it’s okay to wear high heels and fancy shoes occasionally, it’s important to note that after 30 – especially during perimenopause or menopause – women experience changes in bone density. Good shock absorption and stability Footwear with features is recommended,” he said.

Tips for choosing the right shoes

• For everyday wear: Choose shoes with light heels, good arch support and cushioned soles.
• For Casual Wear: Look for shoes with a wide toe box. Orthopedic shoes are a great option.
• For workout: Use activity-specific shoes – cushioned shoes for walking and cardio, and flat-soled shoes for strength training.

“Whether you’re buying fancy party-wear shoes or everyday shoes, don’t hesitate to invest in the right brand and the right kind of shoes,” Dr. Vora said.

Wearing the wrong type of shoes can lead to chronic conditions and poor posture over time.