Choosing the Right Shoes to Prevent Injuries

Dr. Megan Leahy

Choosing the Right Shoes to Prevent Injuries

Just because a new sneaker is trendy doesn't mean it's healthy.

In fact, wearing the wrong shoe can lead to aches, pains and even more problematic injuries (shin splints, stress fractures) that last long after your workout. So instead of shopping for a shoe based on popularity, looks or price tag, I suggest choosing the right shoes based on your foot type and the type of activity you plan to do.

Here, some important do's and don'ts to keep in mind before you lace up:

Do remember that one type of sneaker does not fit all.

Shop at a store where the sales person will help you choose a shoe based on your stride and foot type (e.g., neutral stride, high arch vs. flat feet, etc.).

Don't go "barefoot."

Lately, I've seen several patients suffering from injuries they sustained while wearing hot new "barefoot" running shoes. Our muscles, tendons, bones, and joints are used to a more supportive shoe, but these sneakers allow motion and movements the foot isn't accustomed to, which can lead to problems.

Don't try toning sneakers.

These popular shoes create instability, which is OK for prolonged standing or minimal walking. But it can be troublesome for people with balance problems or anyone who is prone to injury.

Do choose running shoes.

They are actually the smartest option for preventing injury during any activity, from walking to cross-training to, yes, even running. As an added bonus, they last for more miles than designated walking or cross-training shoes. One caveat: If you plan to run on rough terrain, opt for a designated trail-running shoe.

Don't wear out your sneakers.

Shoes that are way past their prime can leave you open to injury. Replace all workout shoes every 300 to 400 miles or every six months (whichever comes first).

Megan Leahy, DPM, is an avid runner and podiatrist at the Illinois Bone & Joint Institute in Chicago.

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