Ever walked into a sports shoe store and felt completely overwhelmed by the sheer number of trainers lining the shelves? With so many options in every colour and style imaginable, it’s easy to get lost. But beyond the aesthetics, choosing the right sports shoes for your feet is something that’s often overlooked, yet so important. After all, the wrong pair can lead to discomfort and even injuries – and who wants that?
When you think about it, most of us aren’t even sure what foot type we have. And even if we are, we don’t always realise that sports shoes are designed with different foot types in mind. This is why so many people struggle to find the best pair of trainers for their walking or running style.
From personal experience, I’ve seen so many patients over the years come in with issues stemming from improper footwear. Whether it’s plantar fasciitis, heel pain, or knee troubles, I can often trace it back to the wrong shoes for their foot type. And trust me, the right shoes really do make a world of difference when it comes to injury prevention.
Why is this so crucial? Well, the right shoes can minimise the impact on your joints, muscles, and ligaments, reducing overuse injuries in the feet and lower limbs. On the flip side, wearing the wrong pair? That can increase the risk of injury, creating unnecessary stress on your body.
This is particularly important for runners and athletes. With the level of intensity they’re pushing their bodies, selecting the right pair of shoes is vital – not just for comfort, but for performance and injury prevention.
So, how exactly do you choose the right pair of shoes for your feet? It all starts with understanding your foot type. Let’s break it down step by step.
Step 1: Identify Your Foot Type and Walking Pattern
Before you even think about which shoes to try on, it’s important to understand what foot type you have. Many people aren’t even aware that their foot type affects their walking or running style. There are three main foot types, each of which follows a specific walking pattern. Knowing your foot type can really help narrow down your choices and make the selection process a whole lot easier.
The three main foot types are:
- Normal (Neutral) Arch
- Supinated (High Arch)
- Pronated (Low Arch)
Now, don’t panic if you’re unsure of your foot type. A lot of people are, and it’s one of the reasons so many end up with shoes that aren’t quite right for them. But once you know your foot type, it will make the next step of finding the perfect pair of shoes much clearer.
Foot types can be a little bit of a spectrum, with some people presenting a mix of two types. The footwear industry knows this, which is why they create so many options within each foot type category. This is where we get to the nitty-gritty of what shoe is right for you.
So, let’s dive deeper into each foot type to see what’s going on.
The Normal Foot:
This is the foot type most of us are familiar with – the one we think of as “average.” It’s often referred to as the “neutral” foot type because there’s a nice balance in the arch. When you stand and bear weight, you won’t see a high or low arch – just a nice, symmetrical shape.
When walking, the normal foot strikes the ground just off-center, on the outside of the heel bone. From there, the foot naturally rolls in (pronation) to help absorb the shock from the ground. As your foot continues to move through the walking cycle, it rolls back out (supination) to provide a bit of rigidity as you prepare for the next step.
The wear on the soles of shoes with a normal foot is usually even, with minimal wear on either the centre or outside of the heel, and under the big toe.
Recommended Shoe Type: Neutral shoes with plenty of cushioning (think gel or air pockets) and a flexible midsole. These shoes support the natural motion of your foot while keeping it comfortable and cushioned.
The Supinated (High Arch) Foot:
Ah, the high arch – also known as the supinated foot. If you’ve got this type, you’ll notice a fairly rigid foot, which makes shock absorption a bit of a challenge. Because of this, the foot doesn’t absorb as much shock as it should, which can create strain on your muscles and joints.
The supinated foot tends to strike the ground on the outside of the heel, but it doesn’t roll in enough to absorb shock properly. As a result, you may feel more impact through your calves and ankles. This type of foot is often associated with higher risks for certain injuries due to the lack of natural shock absorption.
Common Issues:
- Ankle sprains
- Plantar fasciitis and heel pain
- Shin splints
- Calf tightness
- Stress fractures
Recommended Shoe Type: Stability shoes with additional support and cushioning. These shoes help with shock absorption and provide extra support to control the foot’s natural rigidity.
The Pronated (Low Arch) Foot:
Now, let’s talk about the low arch, or what we call the pronated foot. This foot type is often referred to as “flat feet.” If you have this type, you might notice your arch is lower than normal, or in some cases, it might be almost non-existent when bearing weight.
When walking, the pronated foot tends to strike the outside of the heel but rolls in quite quickly and severely. This excessive inward roll (pronation) leads to instability and extra strain on the muscles, tendons, and joints of the foot and ankle. Over time, this can cause fatigue and pain in the lower limbs.
Common Issues:
- Plantar fasciitis and heel pain
- Post-tibial injury (affecting the tendon in the inner ankle)
- Shin splints
- Achilles injury
- Medial knee pain, hip pain, or lower back pain
Recommended Shoe Type: Control shoes with extra support, especially around the midsole and heel. These shoes often feature medial posting (added support on the inside of the shoe) and are designed to keep the foot from rolling in too much.
Step 2: Decide What Activities You’ll Be Doing
Now that you have an idea of what foot type you are, the next step is considering what activities you’ll be using your shoes for. If you’re planning to do a range of activities, like gym workouts, light running, and some walking, a cross-trainer may be a good fit. But if you’re doing a specific activity multiple times a week (like running or tennis), you might need a sport-specific shoe for optimal support and performance.
It’s also important to think about your goals. Are you aiming for fitness and planning to take part in a charity fun run, or do you want to race and win? Your goals will help determine whether you need a mid-range shoe or a high-performance one in your foot type category.
Step 3: Make Sure It’s the Right Fit!
Now that you’ve determined your foot type and the kind of activities you plan to do, it’s time for the most important part – making sure the shoes actually fit properly. The right fit is critical for comfort, performance, and injury prevention. Even if you find the perfect sports shoe for your foot type, an improper fit can still lead to pain and discomfort.
Here are some tips to ensure your sports shoes fit just right:
- Go shoe shopping in the afternoon: Your feet swell throughout the day, and by the afternoon, they are at their largest. This gives you a more accurate idea of how the shoes will fit during real-life use.
- Wear the socks you’ll be using for the activity: If you’ll be wearing running socks or compression socks, make sure you bring them along. The thickness of the sock can influence the fit of the shoe.
- Use a Bannock device for sizing: Many stores have a Bannock device (a foot-measuring tool). If you’ve never had your feet sized properly, this step is a game-changer. Don’t assume your size has stayed the same since high school – feet can change shape over time!
- Fit for your bigger foot: Most people have one foot slightly larger than the other. Always size for your larger foot to ensure comfort.
- Check for tightness or pinching: Remove the insole from the shoe and step on it barefoot. If your foot is hanging over the edge, the shoe is too narrow. You should have a little wiggle room, especially in the toe box.
- Consider width options: Many brands offer different widths for their shoes (e.g., narrow, standard, wide). If you have wider feet, it might even be worth trying a men’s shoe, as they tend to be wider than women’s shoes.
- Test them out: Walk around the store for 10-20 minutes with both shoes on, checking for any discomfort, irritation, or tight spots. A good shoe should feel comfortable right from the start—no “breaking in” required.
- Bring your orthotics, if you use them: If you wear orthotics, don’t forget to take them with you! Remove the existing insole from the shoe and replace it with your custom orthotics to see how they fit.
Extra Tips for a Better Fit:
- Shop later in the day: Feet tend to swell throughout the day, so shopping in the afternoon or evening can help ensure you’re choosing the right size.
- Bring your socks: Take along the socks you plan to wear while using the shoes – different thicknesses can affect the fit.
- Fit for the bigger foot: Most people have one foot slightly larger than the other, so always fit for the larger one.
- Remove the insole: Take out the insole and step on it barefoot. If your foot hangs over the edge, the shoe is too narrow.
- Walk around: Don’t just try them on for a minute – take a walk in the store to see how the shoes feel after a bit of movement.
- Bring your orthotics: If you use orthotics, make sure to bring them with you. This is especially important if you have custom ones, as they’ll affect how the shoe fits.
A Note on Orthotics and Custom Fittings:
If you’re someone who regularly experiences foot pain or has specific concerns like plantar fasciitis, it’s worth consulting with a podiatrist before buying new shoes. As a podiatrist myself, I can’t stress enough how important it is to get the right fit, especially if you’re dealing with chronic foot issues. Your orthotic prescription might influence your shoe choice, and having that conversation early on can help you make a more informed decision.
The right shoes can make a world of difference when it comes to comfort and performance. As you’ve probably gathered by now, it’s not just about the brand name, the colour, or even the price tag. It’s about finding a shoe that suits your foot, your activity level, and your goals.
Choosing the right pair of sports shoes might seem like a daunting task, but it doesn’t have to be. With a little bit of knowledge about your foot type and what you’ll be using the shoes for, you can find a pair that’ll support your body and keep you comfortable through all kinds of activities.
I hope these tips help guide you in your search for the right pair of trainers. If you’re still unsure about your foot type or would like more personalised advice, I’d recommend coming in for an assessment. After all, you deserve shoes that fit your feet perfectly—not just the latest trend or flashiest colour.
