January is the month when everyone sets goals to move more. At OWL Chiropractic we know that choosing the right athletic shoes is crucial for optimizing performance, preventing injuries, and maintaining proper biomechanics. With countless options available, it's essential to understand the anatomy of a shoe and how it impacts your body during physical activity. In this post, we'll explore the key components of athletic shoes and guide in selecting the perfect fit for your needs.
The Anatomy of a Shoe
Stack Height: This refers to the amount of material between your foot and the ground. A higher stack height generally provides more cushioning, while a lower stack height offers a greater sense of ground feel and stability.
Drop: This is the difference in stack height between the heel and the forefoot. A higher heel drop can reduce stress on the Achilles tendon but also alter your natural gait which could lead to injury. (Note you can have a low or zero drop shoe with a high stack height).
Toe Box Width: This is the amount of space in the front of the shoe where your toes rest. A wider toe box allows for natural toe splay and prevents discomfort or potential foot problems like bunions. (Note that a wide shoe is wide throughout the shoe and is NOT the same as a wide-toe box; wide shoes do not necessarily have wide-toe boxes).
The Importance of Proper Biomechanics
Proper biomechanics is essential for efficient movement and injury prevention. When your feet are properly supported and aligned, it positively affects your entire body, from your ankles and knees to your hips and spine. Choosing the right athletic shoes plays a vital role in maintaining proper biomechanics by:
Providing adequate support and cushioning: This helps absorb impact and reduce stress on your joints.
Promoting a natural gait: This allows for a more efficient and comfortable stride.
Enhancing stability and balance: This reduces the risk of falls and injuries.
Selecting the Right Shoe
When choosing athletic shoes, you of course want to make sure the shoe fits your foot properly and that your arches are properly supported. The last main factor to consider is the activity that you are using the shoes for. If you are going to be running or walking a lot on hard but relatively flat ground you can use a higher stack to provide cushion while keeping your drop low to encourage a proper midfoot strike.
Heading out on the trails? You’ll want to keep your drop low but also the stack so you have a better feel of the ground and reduce the risk of sprained ankles. Also, make sure you grab a pair of trail shoes with increased lugs for extra grip if you are running on technical trails - but avoid using shoes with large lug sizes if you plan to mostly use them on pavement. Weight lifters also prefer a low drop and low stack to better feel the ground and proper biomechanics.
Switching to Low Drop Shoes
If you are new to shoes with a zero or lower drop (10mm and under), you will want to introduce these shoes slowly so your body has time to adapt. If you have an office job, wear your new shoes to the office for a few weeks before slowly introducing them to your workouts.
On your feet at work? Take your old shoes with you and slowly increase the amount of time in your new shoes. Within a month or two you should be able to workout and wear your zero-drop shoes for all activities.
Don’t know which shoe brands to check out? My personal favorite brands are Topo, Altra, and Xero. Choosing the right athletic shoes is an investment in your health and performance. By understanding the anatomy of a shoe and considering your individual needs, you can find the perfect fit to optimize your biomechanics, prevent injuries, and enhance your athletic pursuits.
Komentáře