Do your shoes fit?
Recently we have noticed a significant rise in foot problems associated with ill-fitting running shoes or from a sudden change in activity or exercise.
Are you running into trouble?
This has resulted in a notable increase in the number of ingrown toenails, subungual haematomas (blood blisters under the toenails) and conditions such as shin splints and plantar fasciitis. Even though I regularly treat these painful conditions, they are certainly more evident at the moment.
Make sure your shoes fit precisely and are the right type of shoe for your biomechanics and foot shape. A gradual introduction to a new activity or a slow increase in running mileage is vital.
Why am I now experiencing foot pain?
Many who used to train at the gym and with group classes have now taken up running as it is a natural alternative to keep fit. You may have never had any significant issues with training shoes because the first exercise involved circuit training, treadmill running, cross-training, weights, etc. However, road running and a sudden increase in distance require different foot mechanics and soft tissue demands. There are also external factors at play, such as a change in temperature, hills, downhills, road camber and harder training surfaces, to name a few.
So what are the common issues with shoe fit?
It is important to remember that feet come in a variety of shapes and sizes, and no single shoe is right for everyone. Shoe fit is individual, with typical findings in our clinic that they are either too narrow or too small or a combination of both. There is a flips side where shoes can be too loose, often leading to other issues such as blisters. There are more severe complications from wearing incorrectly sized running shoes. These can be as serious as stress fractures, plantar plate tears, bursitis, and metatarsalgia. Although almost all of these conditions can be successfully treated, this often requires a very frustrating break from running. By making some small changes to the contributing factors we can control, many of these issues can be avoided.
So how then can we check our shoe fit is correct?
• When buying a new pair of runners, you can remove the existing insole or sock liner from the shoe. Stand on it, and if your foot significantly bulges over any area of it, it is not the right shoe for you.
• Have your feet professionally measured.
• Make sure the shoe is wide enough - most running some come in different width sizes (2E or 4E). If you have broad forefoot, this can make a massive difference in preventing recurrent injuries.
• When fitting your shoes, make sure you check that there is roughly a fingers width space between your longest toe and shoe. It is essential to do this when you are standing.
• If the shoes have extra lacing holes at the top of the shoe, use them for lock lacing. Lock lacing is very simple but extremely useful in making sure your feet do not slip forward in the shoes - preventing trauma to your toenails.
• Ask a professional shoe salesman or your podiatrist to check fit and that the shoes are right for your foot type before running with your shoes.
Running Special
We are always happy to have you come in for a 10-minute shoe fitting appointment before you wear your new running shoes. This way, we can help you avoid a costly mistake if they are not the right shoe for you.
Happy running everyone! Stay safe, stay healthy and keep moving.
Dr Johan Steenkamp
JS Podiatry
Johan is our sports Podiatrist and has over ten years' experience working in both private and public health settings.
