If the shoe fits...

What do you call a shoe that looks like a banana?

A slipper!

Okay, now I've got that awful pun out of the way (sorry!), we can get on to how exactly your shoes can cause pain and problems throughout your body- not just by slipping on them!

Earlier in the week I was walking through Norwich behind a lady and couldn’t help but notice how poorly her shoes fitted. When she stepped, the back of the shoe would slip off her heel. Her toes must have been so tired at the end of the day after having to scrunch up to keep the shoe on! It wouldn’t even be a conscious effort, something our body can sense and do without us knowing, but it can have so many poor effects on the body if it continues for a long period of time.

After that, my ‘Osteopath brain’ wouldn’t stop and I found myself glancing at people’s choices of footwear. What I saw shocked me, but made me realise that there isn’t enough information out there to help us choose the right footwear.

Why is the correct footwear so important?

As we walk, the impact from our feet hitting the ground puts pressure and forces on our body. The initial impact on the foot travels up through the leg, so having a good sole on a shoe to lessen the initial impact will lessen the physical effect on our legs. Similarly, the way we place our feet can have a big effect on the position and potential problems with joints in our legs and even higher up into our spine. Wearing shoes to keep our feet and ankles in the best position will reduce the risk of injuries.

The most common problems with shoes are:

- Shoes too big and slipping during walking

- Shoes too small and limiting natural movement of the bones in the feet

- Shoes with too little support, letting the foot roll in or out

- High heels affecting posture through the whole body, let alone the risk of twisting an ankle! (I’ll cover this in detail in a future post)

The most common problem I see is the third option- shoes with too little support. If the sole of the shoe allows the foot to roll in, it puts a lot of strain on the ankles, knees and hips, which then travels up into the low back. Continually wearing shoes that allow the foot to roll in can cause the ligaments (the bits that keep the bones together and the joints stable) to stretch, making the ankle itself weaker. This can cause pain, inflammation and also increase the risk of more serious strains and even falls.

Image

So what is the correct footwear?

- Thick base, to allow absorption of forces from the ground as you walk.

- The sole and lining should be strong enough that over time they don’t weaken and allow the foot to roll in.

- Shoes that lace or have a back to them, rather than slip on shoes or flip-flops, are much easier for the toes and prevent them having to ‘scrunch’ to keep the shoe on.

So go to your shoe rack and try each pair on, taking a look in the mirror or even getting someone to help you. Are the shoes too tight or too loose? Looking straight on, do your feet roll in towards each other? Do your ankles bow out the other way? If you notice anything you’re unsure about, then an Osteopath has the knowledge to assess if it’s a problem and can advise on the best footwear.

Image

Osteopaths can treat any problem that has been caused by shoes not being the right fit and can also help the body adapt to new shoes without problems. The most common problems I treat related to shoes are:

- Long term ankle strains that just aren’t getting better with any other treatment.

- Knee and hip pain.

- Low back pain, particularly as we age and the cushioning discs in our spine aren’t as good at absorbing the shock or forces from the legs.

Treatment depends on the underlying cause, as well as the mix of problems and symptoms that have resulted. It usually involves hands on treatment, including massage, muscle stretches, gentle joint movements and sometime joint manipulations. I always give advice on how to prevent the problem returning and usually exercises to keep everything improving following the session.

So who knew that the wrong shoes could be causing your low back pain? I’ve even treated some people with headaches that have been improved with a change in shoes… plus my treatment!

So don’t hesitate to get in contact if you have any footwear questions…

Zoë Clark is a registered osteopath trained at the British College of Osteopathic Medicine in London.

Practicing in Howe, near Norwich (01508 558373) and Burston, near Diss, Norfolk (07543 557746).