Are you training in the correct footwear?

Footwear choices are important in every day life, however here we will talk more specifically about training footwear and sports injury prevention. High impact physical exercise (running, jumping etc) transfers a lot of force through the body. If your feet and the surface you are training on doesn’t absorb much shock it will pass up through your body to the knees, hips, lower back and so on. As we predominantly walk on man-made surfaces with little to no absorption (such as tarmac) we can rarely depend on the ground to absorb this shock.

For specific running trainers I recommend going to a good running shop and selecting a trainer most suitable to your foot shape. Many running shops now provide a gait assessment in various trainers, this can help you select the correct trainer to support your foot. Each brands sizes vary, for instance you may find one is more suitable for a wider foot and another for a slimmer foot. It is also important to consider support in other areas of the foot, particularly if you have a history of foot pain.

There are 26 bones in the foot so lots of opportunity for dysfunction. The foot is the primary shock absorber, as we strike the ground and when functioning well the arch of the foot responds to this positively. However, these bones can do one of three things:-

Function well
Become restricted
Move too much

KH-Chiropractic-&-Sports-Massage—Running-man-sketch

Your chiropractor may check your feet to asses for any restriction and treat these accordingly to improve your function. Poor foot mechanics can often lead to issues at the knee, hip, lower back or elsewhere in the body, therefore it’s important to get the foundation right.

Once you have selected the correct footwear you must wear them correctly. Tying up your shoes properly and using all the eyes, to provide an equal support can help prevent sports injuries. Do not get lazy and force your feet into any shoe, undo your shoe laces properly each time. It is important to make sure your trainers aren’t too small. Incorrect shoe size can lead to extra stress on toe nails and other areas of the foot, which can lead to blisters, foot pain and even deformity (especially in the growing foot), preventing you training and leaving you seeking sports injury treatment.