Pain, Posture and Your Shoes
It is rare to meet someone who is not interested in reducing chronic aches and pains or improving their posture as they age. Unfortunately, many people fall for the instagram gadgets, which ultimately end up collecting dust, or latest fashion trends. In this article, I will briefly cover how your footwear plays large role in your overall postural biomechanics and joint stress. I will also provide solutions for you to help you choose shoes that support your body instead of breaking it down.
For hundreds of years, footwear has been primarily fashion focused, often at the expense of foot our health. Bunions, callouses, hammer toes, plantar fasciitis, ankle and foot pain, hip and lower back pain, along with sprains, are common consequences of chronically poor footwear choices. Just as the neck requires proper alignment to function optimally, the foot also needs the right environment to move and stabilize the body correctly.
Most modern shoes have narrow toe boxes, which squeezing the ball of your foot and force the toes together. Raised heels, common in athletic shoes, shorten the achilles tendon, calf muscles and hamstrings, all leading to the common foot conditions listed above. Posturally, elevated heels shift the body forward, pushing the hips anteriorly and increasing spinal rounding. Over time, this posture stresses the upper thoracic spine and lower back, often leading to chronic neck, mid-back, and low-back pain.
Improving your footwear starts with following three foundational rules:
- Zero Drop – zero drop shoes have the same height from the ball of the shoe to the heel. Many shoe makers will advertise “zero drop,” and if the do not, they will likely have a higher heel.
- Wide Toe Box – The toe box of the shoe should be as wide as the ball of your foot and continue out that way, NEVER tapering to a point. This allows the toes to splay naturally and reduces the risk of bunions and hammer toes.
- Avoiding Overbuilt Shoes – Brands like Hoka and Brooks are known for oversized soles. While cushioned shoes may feel comfortable initially, long-term use can weaken the feet. The farther your foot is from the ground, the less sensory feedback it receives, similar to wearing a cast. Thicker soles also increase the risk of ankle rolling and injury, which can be difficult to fully rehabilitate.
Shoe Recommendations:
- Altra Escalante – An excellent walking and running shoe and a great introduction to zero-drop footwear. Runs true to size. Be cautious, as not all Altra models are zero drop.
- Xero Shoes – These are more of a barefoot brand. They are great for lifting weights, high intensity workouts, and causal wear. I do recommend having a break in period where you progress to wearing them longer over time. Switching over instantly can be too much stimulus for some people and can create more problems. These shoes run about 1/2 size small.
- Splay Shoes – Affordable, comfortable, and stylish while still functional. True to size.
- Birkenstocks – All the flat, non wedge, shoes are zero drop and wide toe box. These are also true to size.
- Lems – Known for durable, supportive boots. Follow the sizing guide carefully, as some styles run small.
Finally, if you are wearing supportive shoes but are still experiencing knee, hip, or foot pain, it may be time to assess your arches. Collapsed or imbalanced arches can significantly increase joint stress. Foot Levelers orthotics are flexible and supportive, allowing natural foot motion while maintaining proper alignment.
If this sounds like you, mention this article and schedule a foot scan with Dr. Denton at your next visit.
