Expert Tips from a Podiatrist: How to Choose the Right Performance and Recovery Footwear
| 1. Cushioning | Your shoes should be adequately cushioned, particularly in the heel and forefoot, to absorb impact while still providing responsiveness. |
| 2. Stability | The stability features built into a shoe can help prevent excessive side-to-side movement of the feet, which can help to maintain energy efficiency gait mechanics. |
| 3. Arch support | The right amount of arch support is dependent on your foot type. Your podiatrist can help you determine how much support you may need in order to prevent over-pronation or over-supination, and reduce strain, during your workout. |
| 4. Traction | A good outsole with adequate grip is essential, especially for varied terrains. The team at FootMotion can help suggest which tread pattern is best suited to your activity needs |
| 5. Breathability | Materials that allow for airflow can help keep your feet cool and dry, which may help reduce the risk of blisters and fungal infections. |
| 6. Weight | While lightweight shoes can improve your workout efficiency, it is imperative that they provide enough support for your activity of choice. I’d recommend chatting to your podiatrist so they can help you strike a balance between the two. |
| 7. Heel pitch | The heel-to-toe drop is the difference in height between the heel and forefoot. During running and walking, this pitch can affect which structures of your lower legs will sustain more load. If you have any foot, ankle, knee or hip pain, check with your podiatrist what drop height will be best for you. |
| 8. Flexibility | Your shoes should be flexible enough to allow the natural motion of your foot. Again, however, this must be balanced against the right amount of structural support in order to avoid injuries. |
| 9. Fit for purpose | If you’re doing specific activities such as trail running or road running, choose footwear designed for those conditions, as they will have features tailored to enhance performance and safety. |
| 10. Overall fit and comfort | When trying on shoes, ensure a snug fit with enough room in the toe box. The right size should accommodate foot movement without causing friction. The team at FootMotion can help ensure the perfect fit to suit your individual foot needs. |
Your foot posture is unique to you. It is important to choose the right performance footwear based on your foot type and the typical motion of your feet because it can affect not only your running mechanics, but also your overall comfort. My general advice would be to select shoes with the right amount of stability, cushioning and pronation control. I would suggest to always try on shoes, and to walk or jog in them to assess comfort and fit, paying attention to any pressure points or discomfort. With so many types of shoes on the market, it can be confusing and a little overwhelming to know which shoes to pick. We as podiatrists are experts in gait analysis, so we can certainly help you identify your foot type and recommend suitable options for you.
Wearing proper fitting shoes can help enhance your comfort and stability, as well as help to reduce the risk of injuries. Common injuries that we see as podiatrists as a result of poor-fitting footwear include blisters, calluses, toe injuries, shin splints and plantar fasciitis. You can also improve your workout efficiency by wearing appropriately fitting footwear, by optimising energy transfer and reducing fatigue. At Footmotion, we use state-of-the-art 3D foot scan technology which captures detailed measurements of your foot’s shape, including length, width, arch height, and volume. We use the data from 3D scans to recommend specific models or styles that cater to your foot shape and size, addressing issues like arch support and toe box fit. With a more accurate assessment of your foot, the need for trial and error in finding the right shoe is significantly reduced so that you can get back to your activity of choice faster!
Recovery sandals can help give your feet the right amount of support following a strenuous workout. Recovery sandals will often feature arch support and cushioning, and when properly designed, can help promote better foot alignment.
When choosing a pair, consider:
- Fit and comfort. There should be no pinching or slipping when you walk.
- Footbed material. Look for materials that offer both comfort and durability.
- Breathability. Look for designs that allow for airflow, keeping your feet cool and dry post-activity.
- Support. Ensure that the sandals have adequate arch support to match your foot type.
Choosing the right performance footwear and recovery sandals can significantly reduce the risk of developing common exercise-related foot conditions like plantar fasciitis or Achilles tendinitis by providing support, cushioning, and proper alignment. Features such as arch support, heel and forefoot cushioning, and stability can help in preventing plantar fasciitis. Similar features can help prevent Achilles tendon strain, in addition to a heel-to-toe drop which can alleviate tension on the Achilles tendon.
Contoured thongs like the Ascent Groove range can aid plantar fasciitis recovery. For personalised advice, chat with a podiatrist about how best to treat and prevent lower limb injuries.
If you notice that you have foot pain, you are not sure about which shoes are right for you, or if you just want to be proactive about your foot health, I would encourage you to consider seeing a podiatrist for a comprehensive assessment and personalised recommendations. If you’re starting a new fitness regimen or sport, getting advice on appropriate footwear can help prevent injuries.
Some common foot concerns we often help people with include:
- persistent pain,
- changes in walking patterns,
- foot deformities,
- swelling or inflammation,
- numbness or tingling,
- frequent or recurring injuries,
- skin and nail issues,
- footwear problems and
- sports performance concerns.
Additionally, if you have any chronic health conditions (such as diabetes, arthritis) or if you’ve had foot surgery in the past, regular check-ups with a podiatrist can help monitor your foot health.
You can make an appointment with one of our expert Podiatrists here.