Shoes and everyday habits

How to choose shoes

Good shoes do not get in the way of the foot’s work. The toes should have room to move freely. The heel counter should be firm enough to hold the heel. The sole should bend where the toes bend, not in the middle of the foot.

• A wide toe box: toes are not squeezed or overlapping.
• A firm heel counter that holds the heel.
• A sole that bends at the front, not in the middle.
• A low, stable heel for everyday wear.
• The shoe stays on thanks to laces or straps, not clenched toes.

Trying shoes on

It is best to try shoes on in the afternoon: feet swell slightly by evening. Try on both shoes and walk around the shop. Leave a little space between your longest toe and the end of the shoe.

Children’s shoes should fit, with a small margin for growth, but not be bought several sizes too big: in shoes that are too large the foot slides and the child starts to grip with the toes. Someone else’s worn shoes take the shape of another person’s foot, so they are not the best choice for everyday wear.

Heels and flat soles

High heels shift weight onto the front of the foot and shorten the work of the calf muscles. Now and then that is fine, but every day it is an extra load.

A completely flat, thin sole is not always comfortable either if the foot is not used to it: the load on the heel and fascia increases. Switch to “freer” shoes gradually while strengthening the muscles.

How to stand and walk

When standing, spread your weight over three points: the heel, the base of the big toe and the base of the little toe. Don’t “hang” on one leg or let your feet roll inwards. If you have to stand for a long time, change position and shift your weight.

When walking, keep your feet roughly parallel, without turning your toes far out. Push off through the big toe. If you sit at work, get up and walk for at least a few minutes every hour.

At home and at work

Backless slippers make the toes grip constantly to keep them on. It is better to walk barefoot at home or wear slippers with a back. If you work standing up, a soft mat underfoot helps, as does shifting your weight from time to time, rising onto your toes and rolling from heel to toe.

Sports and seasonal shoes

For sport, choose shoes for the specific activity: running, the gym or walking. Sports shoes wear out over time: if the sole is noticeably worn on one side or compressed, it is time to replace them.

In winter, feet often spend the whole day in heavy, stiff footwear. Choose boots with enough room for the toes, a stable sole and fastening that is not too tight. At home, let your feet rest and move.

How to tell a shoe does not fit

Reconsider your shoes if you notice at least one of these signs:

• after a few hours in them, your feet burn or go numb;
• blisters and calluses appear on your toes and the ball of your foot;
• red marks from seams and edges stay on your skin;
• your toes are curled or overlapping inside the shoe;
• your heel slips out as you walk;
• the sole is unevenly worn or compressed.

Orthopaedic shoes and insoles

Orthopaedic shoes and custom insoles are chosen on a doctor’s advice. They support the foot and can reduce the load, especially with a marked deformity. But support does not replace muscle work: if the foot is always “held”, its own muscles do not get stronger. So the best option is to combine your doctor’s advice on footwear with regular exercise.

Habits that help your feet

Habits support the feet but do not replace training. If the muscles are weak and the arch sags, you will need regular exercise.

• Walk barefoot at home and, where it is safe, on varied surfaces: grass, sand, pebbles.
• Massage your sole with a ball after a long day.
• Rest with your legs slightly above body level.
• Avoid sitting with your legs crossed for long periods.
• Watch your weight: it is a direct load on your feet.