• Deanne Pandey

Soled out Shoes? This might help

The right pair of shoes can make all the difference when it comes to enjoying your workout, yet most people are wearing the wrong types of shoes as they pursue their daily health and fitness goals.

And like many things in life, there are a number of common mistakes that people make when choosing a new pair of sports shoes.

1.Choosing the right type of shoes

With hundreds of various shoes & designs to choose from, no wonder you get confused and land up with a wrong pair. Before buying a new pair of sports shoes it’s important to know what type of activity you will be doing. While it may seem simple enough – running shoes for running, walking shoes for walking, tennis shoes for tennis etc, there is a big variance between running shoes for stability, running shoes for a pronator or running shoes for a supinator.Choosing a new pair of shoes involves more than simply walking into a shoe store, trying on a pair of shoes to see if they’re comfortable and paying for them. When you are ready to buy a new pair of sports shoes visit a sports store or a sports-specific shoe store and have your shoes fitted by a professional. They will be able to assess your foot and help you select the best shoe for your foot and your workout.

2. Using Old Shoes

Whenever one re embarks on their fitness journey, they are bound to pick up the old trainers that they previously used to use.

While this may be convenient, it’s not necessary very good for your feet, ankles or knees. Old shoes are often worn and lack support where it’s needed. If you’re committed to reaching your fitness goal, new shoes are as important as your gym membership, sports equipment or workout clothes.

3.Buying Shoes just for appearance

Don’t just buy sneakers based on how they look or because a fitness Instagrammer you love swears by them. Functionality and comfort should be the primary criteria’s when you’re out to buy a pair of sneakers.

4.Wearing your shoes outside the gym

Exercise shoes are comfy, so it’s tempting to wear them around to grocery shop or run errands. But if you’re wearing your sneakers as an everyday shoe and then working out in them later, you could be interfering with their effectiveness for exercise.


Improper workout footwear can cause a number of injuries. Besides the more obvious injuries, including ankle strains and fractures, bunions and corns, some other lesser known injuries are common.

Metatarsalgia, a condition which presents as pain in the ball of the foot, can be worsened by poorly fitting footwear. Pronation is the natural movement of the foot as it rolls inward. This movement absorbs shock by distributing the impact forces generated from the ground. Typically, there would be some splaying of the arch and some shifting of the ankle towards the inside, but the foot may not fully flatten on the ground; the amount of movement depends on the arch height and flexibility of the person. In case of overpronation, the outer edge of the heel hits the ground first, and then the foot rolls inward onto the arch. This overly flattens the foot. Over time, overpronation can damage muscles, tendons, and ligaments, and cause problems that lead to arch pain. Cavus foot is another condition in which the foot has a very high arch. Because of this high arch, an excessive amount of weight is placed on the ball and heel of the foot when walking or standing. It causes great pain and instability. Shoes play a vital role in correcting your steps and overcoming these painful conditions.

Here are some more suggestions about finding the right fit:

  • It is highly recommended that you try on shoes in the afternoon or evening, or after your workout as your feet are largest at these times.

  • Make sure the heel is not slipping. The shoe should not be small, but if your heel keeps slipping out, you need to revisit your lacing or choose a different shoe.

  • When checking for the size, wear the same sports socks you will be using for running and leave half a centimetre or space between your big toe and the end of the shoe. Feet swell during exercise and a shoe that is "just right" in the shop, will most likely feel too small during a run.

  • Laces should be tight so that the shoe doesn't move around, but not so tight that you cut off circulation.

  • Make sure the breath ability of the shoe you choose that matches the weather you are planning to run in. Open mesh helps you cool your feet especially in hot climates, but you wouldn't want it if you run on cold winter mornings.

  • Bend the shoe to make sure it is not overly flexible as this can indicate a lack of support.

Too many people hold onto their sports shoes till they are well pass their prime. If you have had your current shoes for a while and you’ve noticed that the arches of your feet are hurting whenever you take them off or you have aches and pains in your lower body that aren’t normal for you, it’s probably time to say goodbye to your favourite shoes and buy a new pair.Sports shoes are meant to offer support as you work out. If you’re guilty of any of the mistake above, it’s time to head to the shops for some shoe shopping.

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