Do your shoes matter?

In our last blog post we talked about how your posture can contribute to the pain you are feeling. Our posture is built from the ground up starting with our feet. Most of us don’t think a ton about our shoes but they have a large impact on our overall body mechanics.

The shoes we choose to put on are an important part of our daily lives. They not only protect our feet from injuries but also enhance our comfort. Our shoes can also impact our performance in sports, working out and other physical activities. A good pair of shoes can provide the necessary support for our feet, improve our posture, and reduce the risk of foot-related problems such as plantar fasciitis, ankle sprains, and blisters. Similarly, wearing the wrong shoe or a poorly fitting one for an activity can lead to reduced performance, discomfort, and injuries. Selecting the right shoe for the activity or occasion is important for keeping our feet healthy and ensuring optimal performance.

At Optimal Performance Massage Therapy, we believe that the right footwear can make a big difference in your athletic performance, comfort and posture. When it comes to shoes both zero drop and wide toe boxes have been gaining popularity over the years as a way to keep you on the right path. In recent years I’ve transitioned all my active wear shoes to these types. However, they aren’t right for everyone and for some can even cause additional injuries if used for the wrong activity.

If you are interested in learning a bit more before diving into the rabbit hole of footwear you are in the right place.

Let’s look at the pros and cons of Zero drop and Wide toe box shoes.

Zero Drop Shoes

A zero drop shoe is a type of shoe that has a heel and toe that are at the same height off the ground. This means there is no drop between the heel and the front of the shoe. With traditional running shoes, the heel may be several millimeters higher than the forefoot, which can change how you walk and lead to muscle imbalances and injuries.

Since there is no difference in height between the front and back of the foot in a zero drop shoe, your feet are in a more natural position while still gaining protection from anything you step on. They do take some getting used to if you have been wearing traditional athletic shoes with a large height difference from the front of the foot to the heel.


Pros and Cons of Zero Drop Shoes

Pros:

1. Better alignment: Zero drop shoes can promote better alignment of the feet, knees, hips, and spine, since they encourage a natural foot strike.
2. Increased stability: The flat sole of zero drop shoes provides better stability and allows the foot muscles to engage properly. And in my opinion are more comfortable.
3. Improved proprioception: The lack of a heel drop means you will be more aware of your balance and the position of your feet, this can lead to improved proprioception over time.
4. Better for strength training: Zero drop shoes are great for strength training, especially for exercises like squats and deadlifts, since they promote a natural foot position and better engagement of the muscles.
5. Improved posture: Zero drop shoes can improve posture and reduce strain on the lower back.

Cons:

1. Soreness or injury: Wearing zero drop shoes may lead to soreness or injury, especially if the individual is not used to the natural foot position.
2. Limited footwear options: Zero drop shoes are still a relatively niche product, which means there are fewer options available compared to traditional running or training shoes. Some of my personal favorites are Xero Shoes or Vibram FiveFingers. I wear Xero Shoes when working with my clients and the FiveFingers for hiking.
3. Less shock absorption: Zero drop shoes have less cushioning in the heel, which means less shock absorption during high-impact activities.
4. Not great for heel strikers: Zero drop shoes are not recommended for individuals who are heel strikers, as they provide little cushioning and support in the heel area.
5. Transition period required: If switching from traditional running shoes to zero drop shoes, there may be a transition period required for the feet and muscles to adjust to the new position. This is important to remember if you decide to try out this type of shoe. The two brands of shoe I listed as my favorite shoes come with an insert in the box with their recommendations of how often and what activities to wear them for when you start to use them.

Wide Toe Box

Many traditional shoes have a narrow or pointed toe box, this means that the front of the shoe is narrower than the back. This can be uncomfortable for people with wider feet or those who prefer a more natural foot movement.

Wide toe box shoes, have a wider front part than traditional shoes. This allows your toes to spread out and move as they naturally would while you walk or run. This can help reduce the risk of blisters and other foot problems that can result from your shoes being too tight.

We recommend wide toe box shoes for people who want to optimize their athletic performance and reduce the risk of injury.

Pros and Cons of Wide Toe Boxes

Pros:

1. Improved Foot Strength: Wide toe boxes allow the toes to spread out and move naturally, which can improve foot strength and help prevent injuries like plantar fasciitis and bunions.

2. Better Balance and Stability: A wider toe box can provide better balance and stability, especially for activities like running and hiking, by giving the foot a wider base of support.

3. Improved Comfort: With more room to move, the toes don't feel cramped and there is less pressure on certain areas of the foot, which can improve overall comfort, especially for those with wider feet or foot problems.

4. Reduced Risk of Overheating: Wide toe boxes can also reduce the risk of overheating since the toes can move and breathe more easily, especially in warmer months or climates.

Cons:

1. Can Look Clunky: Some people may not like the look of shoes with wide toe boxes, which can appear more clunky or bulky than traditional shoes.

2. May Require Different Types of Socks: Wider toe boxes may require specialized socks that can accommodate the wider foot shape and avoid bunching or discomfort.

3. May Not Fit Snugly: Some people may find that wide toe boxes don't fit snugly enough or present a slipping-off feeling, which is especially important for stability and running shoes.

4. May Take Time to Adjust: For individuals who are not used to wearing wide toe boxes, it may take some time for the feet and toes to adjust to the new shape and feel.

It's up to the you to decide if the trade-offs are worth it depending on your specific needs and preferences. As always, it's important to consult with a healthcare professional or shoe expert for personalized advice.

If you are local to Downers Grove we recommend Peak Running. They analyze your movements and goals to find you the perfect shoe.