W L FITNESS
THE IMPORTANCE OF WEARING THE CORRECT FOOTWEAR WHEN EXERCISING
By Charlotte Forde
As a personal trainer I believe that it ’ s not just important to give advice on relevant exercises , coach correct technique and provide nutrition recommendations ; but it is also our duty of care to educate on other factors that may have an impact on your performance .
Many people think that I have an obsession with trainers , which in all honesty they wouldn ’ t be far wrong , however my love for trainers stems from problems that I had from playing sport from a young age and wearing incorrect footwear which resulted in injury and eventually double foot surgery . So why does it matter so much what footwear you wear when exercising ?
Type of Shoe
Fortunately , sport specific footwear has now evolved and there are a variety of features on different types of training shoes that are relevant for the activity that you want to use them for . For example , trainers for high impact training like aerobics and running tend to be lightweight and have shock absorbers which can prevent foot fatigue and can cushion the ball of the foot whereas a tennis shoe has a more flexible sole to protect the feet from the fast , lateral movement required in tennis and a basketball shoe has a thicker sole and a higher support to protect the ankles and feet from injuries which could be caused by jumping .
Choosing a Shoe
Choosing shoes can be more difficult than it sounds ; especially when purchasing online . Unfortunately , just because a shoe is designed specifically for your activity or the correct shoe size , it doesn ’ t necessarily mean that it is right for you . It is recommended that you try on shoes as late as possible in the day or after you have exercised and while wearing sports socks to establish a good fit . Try the shoes on whilst you are stood up , move around and ensure that you can wiggle your toes easily . You should also make sure that the shoe is not too flexible and offers enough support .
N . B . It can be very tempting to compromise comfort for cost , especially if you fit a shoe size under 6 . Occasionally kids shoes use different densities of cushioning , can be more flexible to account for growth and they tend to have less support so may not be ideal for adult training .
Benefits of Wearing the Correct Shoe
Wearing the correct shoe can eliminate the risk of common injuries associated with your chosen activity . Besides the more obvious injuries such as strains , fractures , bunions and corns , other more serious injuries can include Plantar Fasciitis and Metatarsalgia and can be worsened by poor fitting footwear . Good shoes can also reduce the impact of your step and cushion the foot from heavy landings ; they can increase balance and stability , enable improved technique and enhance performance .
Replacing your shoes
Like anything that offers protection , trainers are no exception to needing to be replaced when they start getting worn . You may be able to feel less support around the ankle and tongue when your trainer has been overused and you should check the midsole of the shoe as that will show damage sooner than the treads on the bottom .
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