The return of warmer weather offers more opportunities to return to exercise outdoors, whether it be walking, running or paddle sports. April is Foot Health Awareness Month, an important reminder to consider the role the right footwear can play in staying active and healthy all year long.
Shoes are not one-size-fits-all, and wearing the right footwear can play a critical role in preventing injuries from the unique stresses that athletic activities can place on the feet, ankles, and lower legs.
Wearing the wrong type of shoe can contribute to injuries such as:
- Plantar fasciitis
- Achilles tendonitis
- Stress fractures
- Shin splints
- Ankle sprains
The Right Shoe for the Right Activity
When walking, your shoes should provide comfort, support, and flexibility. Look for shoes that have:
- A flexible forefoot
- Cushioned heel
- Good arch support
- Lightweight design
- Ability to bend at the ball of the foot, not in the middle
Tip: Replace walking shoes every 300–500 miles or when the tread is visibly worn.
Running can increase impact forces up to 2–3 times your body weight. Runners should prioritize:
- Proper shock absorption
- Stability tailored to their foot type
- Secure heel counter
Tip: Consider getting a professional fitting at a specialty running store to ensure the best support.
Court Sports such as tennis, pickleball & padel involve quick lateral movements, pivots, and sudden stops. Running shoes are not designed for side-to-side motion and may increase the risk of ankle sprains. Court-specific shoes should include:
- Lateral support
- Reinforced sidewalls
- Grippy soles with textured tread for traction
- Lower profile for better balance
Signs Your Shoes Are Wrong for You
You may be wearing the wrong shoes if you notice persistent foot or heel pain after activity. Repeated blisters in the same location or bruised toenails are also warning signs. Feeling unstable during side-to-side movements or noticing uneven wear on the sole can indicate that your footwear is not providing proper support.
Final Takeaway
Spring and summer are ideal for getting moving, but your feet need the right support. Choosing footwear appropriate for your activity is one of the simplest and most effective ways to prevent injury. If you’re unsure which shoes are right for you or are experiencing foot pain, consult a podiatrist to prevent small problems from becoming season-ending injuries.
Dr. Michelle Castiello, MBA is a podiatrist at Scarsdale Medical Group/White Plains Hospital Physician Associates, seeing patients at 600 Mamaroneck Avenue in Harrison. To make an appointment, call 914-723-8100.