What happens if you choose the wrong workout shoes?

leading doctor, orthopedic traumatologist, chief podiatrist of the ORTEKA orthopedic salons network

Why is it important to choose the right sports shoes? What is the danger of exercising in the wrong shoes?

In addition to the obvious benefits, sports can also cause harm if you do not observe safety precautions and use inappropriate equipment. Many people pay attention to exercise technique, but forget to choose the right accessories. Thereby increasing the risk of developing orthopedic diseases.

To avoid the negative consequences of training, it is particularly responsible to choose sports shoes. It is from the condition of the feet depends on the health of the entire musculoskeletal system. Let’s find out what is dangerous physical activity in incorrectly selected shoes and what mistakes in the choice of most often make people.

It is recommended to pay attention not only to the size. Too stiff and narrow upper sneakers rubs the fingers, which can lead to inflammation of the joint (bursitis) in the area of the little finger or thumb. To avoid such problems, you need to buy sports shoes with a reserve, but no more than 0.5-1 size. Feet should not slide inside the sneakers, otherwise biomechanics is violated – the foot is difficult to normally repel from the surface and make the correct rolls. This increases the risk of injury.

Therefore, carefully test the shoes before buying. Try jogging on the spot, do not close your eyes to discomfort for the sake of appearance. Sneakers should not compress your feet or, conversely, dangle. Try them on in the evening, because by the end of the day your feet are usually a little swollen, which should also be taken into account.

To protect the feet and the entire musculoskeletal system from shock loads, it is better to use sports orthopedic insoles. They support the feet in the correct position, reduce the load on the legs and spine, as well as help reduce injuries and increase stability.

The drop of sneakers has not been taken into account

Shoes with a completely flat sole are not recommended to be worn neither in training nor during normal walks. Because of such sneakers, the heel takes on all the shock load, which often leads to plantar fasciitis. With this disease, pain and inflammation in the area of the heel – this is a consequence of damage to the large ligament of the foot, which connects the heel bone with the toes. In addition, the load on the feet and spine is greatly increased.

To protect the heel area, the sole in the back of the sneakers should be thicker than in the front. Such a height difference of sports shoes from heel to toe is called drop. Its indicators depend on how and where the shoes are planned to be used. For classes in the fitness room, the minimum indicator is sufficient. But beginner runners, for example, should choose shoes with a high drop. For beginners, the heel usually takes all the impact load when running.

Not assessed all the risks

It is poorly fitting shoes that most often provokes the development of flat feet: the arches of the feet become flatter, because of which the load of sports activities is distributed incorrectly on the feet and the entire musculoskeletal system. This pathology often leads to problems with the knees: arthritis, arthrosis, meniscus and ligament diseases that hold the joints.

Shoes that are not suitable for sports affect the positioning of the feet during exercise, which can contribute to the destruction of the hip joint and cause inflammation of the sacroiliac joint (the area below the lumbar region). Increased impact loading in some cases also triggers inflammation of the intervertebral discs, which can lead to herniated discs.

Improperly distributed load on the feet often contributes to overstretching of muscles and ligaments. This impairs their function and slows down the body’s recovery process during breaks. The feet quickly begin to ache, fatigue and heaviness appear in the legs, which reduce the effectiveness of training. It becomes more difficult to perform exercises. The probability of pathological sprains and injuries increases.