What to look for in a supportive shoe?

Recently in clinic, we've been seeing a significant number of foot, ankle, knee, and hip injuries that appear to be closely linked to the footwear our clients have chosen to wear. Many of these injuries, stem from improper shoe selection that fails to provide adequate support, cushioning, or stability. For example, shoes lacking proper arch support can exacerbate issues like plantar fasciitis or shin splints, while those with insufficient cushioning may contribute to knee or hip pain due to increased joint impact.

Its not just about the shoes we exercise in:

Selecting the right footwear isn't just crucial for sports and physical activities; it's equally important for work and home environments. Many people spend hours on their feet during the day, whether standing, walking, or sitting, and the shoes they wear can still influence their risk of injury. For example, standing for long periods in unsupportive shoes (or barefoot) can lead to foot fatigue, plantar fasciitis, or lower back pain. Don’t overlook the importance of support in casual shoes like slippers or even high heels, especially for those with foot pain or discomfort. Many brands offer stylish, supportive options that meet the criteria below without being specifically athletic shoes.

So what should you look for in a supportive shoe:

Arch Support – Choose shoes with firm arch support that fill the gap between the sole and the arch of your foot. This helps maintain proper alignment and reduces strain on the foot’s structures as well as the knee, hip and lower back.

Firm heel counter – Look for shoes with a rigid, firm ankle area that cups the heel and prevents inward rolling (over pronation). You should not be able to easily collapse the back of the shoe down with one finger.

Toe Box Room – Opt for a shoe with a wider toe box to allow the metatarsal bones to expand naturally under load. This ensures comfort and freedom for your to

es to move and distribute weight effectively.

When is it time to update footwear:

• Wearing anywhere on the sole, heel or arch areas

• If they no longer feel comfortable

• after 1000km of walking or running

Its also about how much or how little we use our footwear:

While footwear is a key factor in injury prevention, load management is just as important in reducing the risk of overuse injuries. It's not just about the shoes you wear, but how much strain you place on your body over time. For example, going from walking barefoot on soft sand during a holiday to everyday hard surfaces without gradually adapting can lead to unnecessary stress on your feet, ankles, and lower limbs. Similarly, jumping from no running to suddenly completing 10km three times a week without proper progression can overwhelm your muscles, tendons, and joints, increasing the likelihood of injury. Just like footwear, load management involves gradually increasing activity levels to allow the body time to adapt and build strength, ensuring you don’t exceed your tissues' capacity to recover and adapt. Properly managing load ensures a sustainable and injury-free approach to physical activity.

For advice on footwear or any injuries you may feel stem from footwear please do not hesitate to see one of our experienced physio's who will provide tailored advice on footwear, injury prevention and management.

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