Wearing the appropriate shoe during a specific sporting activity can improve performance and comfort, and most importantly, prevent injuries. Sports can place a lot of stress on your feet, ankles, kness, hips and low back. For example, jumping can generate forces that are 3-5 times greater than a person’s body weight through their legs.
Tips for finding the right shoe:
- Try shoes on at the end of the day or after a workout. Your feet swell through the day and a shoe should be able to accommodate your feet.
- When trying on shoes, wear the same type of sock that you would wear when participating in the sport or activity.
- Tie the laces up as you would normally and check the following
- The heel counter (the back of the shoe that holds the heel in place) should grip your heel to maintain stability
- There should be at least 1/2 inch space between the tip of your toe and the end of te shoe
- The toe box should be wide enough for you to wiggle your toes confortably
Try the shoes on to ensure they fit comfortably. Also, inspect the shoe on a level surface to make sure they are free of defects.
All shoes should also pass the following tests:
- Dish Rag Test
- Grab the rear and for foot of the shoe and twist. If it twists, it fails!
- Pinch Test
- Pinch the upper part of the heel counter (above the midsole area), then pushon the back of the heel to try and bucle the material. If it buckles, it fails!
- Fold Test
- Push the toe of the shoe in and try to fold the shoe in half. If the shoe folds just below the toes it passes. If it folds halfway down the shoe or in half it fails!
- Shelf Test
- Rest the shoes on a shelf and look at them from behind. Are they symmetrical and straight? If not, they fail!
These are tests to help determine if shoes will provide you with enough support. Although they are a good screen, there are exceptions to these rules.
If you are unsure if a shoe is appropriate or will provide adequate support, come to ARC Health & Wellness, Chiropractor in North York for assistance. Call 647-504-4213 or visit us at www.arc-health.com.