Wearing the wrong running shoes is like trying to play soccer with a basketball – it just doesn’t work! Not only will you feel uncomfortable and off-balance, but you’re also risking serious injuries.
Just as playing soccer with the wrong ball can cause painful bruises and twisted ankles, wearing the wrong running shoes can result in foot pain, blisters, calluses, knee pain, and even shin splints.
These symptoms may start off small, but over time they can become more severe and debilitating, affecting your ability to run and causing long-term damage to your feet and legs.
So, don’t make the mistake of approaching your running routine with the wrong gear – invest in a pair of high-quality running shoes that provide the perfect fit and support to help you achieve your goals and avoid any painful setbacks.
In this blog post, we will cover the symptoms of wearing the wrong running shoes and how to choose the right running shoe for your needs.
Symptoms of Wearing the Wrong Running Shoes
Your feet will be the first to know if you’re wearing the wrong running shoes. Common issues include:
Foot pain and discomfort
This can range from mild soreness to sharp, shooting pains. It is usually caused by the shoes being too tight, not providing enough support, or having an incorrect arch shape. This can cause plantar fasciitis, heel spurs and other foot conditions. Plantar fasciitis is an inflammation of the connective tissues that run along the bottom of your foot, and heel spurs are bony bumps on the underside of your heel bone.
If you feel any pain in your feet while running or doing your morning exercises, it’s a sign that you need to reconsider the type of shoes you’re wearing.
Also, depending on the severity of the pain and the presence of any associated symptoms such as swelling, burning or tingling, you should consult a doctor.
Blisters and calluses
Wearing shoes that are not correct for you can cause excessive friction between your feet and the shoe material, leading to painful blisters on the toes and sides of the feet. Calluses may also form on the heels or bottom of your feet due to the increased pressure. These blisters and calluses can also give birth to bruising and scarring on your feet.
Knee pain
Wearing the wrong shoes can also cause knee pain and discomfort due to an incorrect stride or lack of cushioning in the shoe. Poorly-fitting shoes can also increase your risk of injuries such as the runner’s knee, iliotibial band syndrome, and patellar tendonitis.
Shin splints
This is a type of overuse injury caused by excessive stress on the tibia, usually due to running with poor form or incorrect shoes. Symptoms include pain and tenderness in the shins and surrounding muscles. If you’re experiencing any of these symptoms, it’s a sign that your running shoes are not providing enough shock absorption or arch support.
Decreased performance
Finally, wearing running shoes that don’t fit you can negatively affect your performance. Poorly-fitting shoes can cause fatigue more quickly and make it harder to reach goals such as speed and distance. In addition, incorrect shoes can lead to poor form and an inefficient running gait.
If you believe you are running with a broken foot, consult a medical practitioner immediately.
Kick Start Your Fitness Journey With Our Online Fitness Masterclass!
How to Choose the Right Running Shoes
Now that you know the signs of wearing the wrong running shoes, it’s time to find a pair that fits your needs. Here are some tips:
Get your foot measured
The first step is to get your foot measured. This will help you determine the size, width, and shape of your feet so you can find the right fit. Make sure to measure both feet, as they may be different sizes. Also, make sure to do it in the afternoon – this is when your feet are at their largest since they expand during the day. To measure your feet accurately, stand on a piece of paper and trace your foot, then measure the length and width. You also have the option to go to a professional for help with the measurement of your feet.
Know your foot type
Runners generally have one of three different foot types: neutral, supinated, or pronated. Neutral feet are usually balanced in their arch height and inward roll (pronation). Supinated feet tend to have higher arches and less inward roll, while pronated feet tend to have lower arches and more inward roll. Knowing your foot type will help you find the right shoe for your feet so you can prevent any future injury or dysfunction.
Determine your arch type
The next step is to determine your arch type – high, normal, or flat. A high arch is when the middle of your foot looks like a half-moon, normal is when it’s slightly curved, and flat is when there’s no visible curve. Your arch type will influence how much cushioning and support you need in your new running shoes.
You can determine your arch type by wetting your feet and standing on a piece of paper; the imprint left on the paper will show you your arch type.
Consider your running style
The type of running shoe you choose should also depend on how you run. For example, if you’re a road runner or trail runner, look for cushioned running shoes with shock absorption to provide extra comfort. If you’re a sprinter or track athlete, look for new running shoes with a more supportive and rigid sole to give you more stability when sprinting.
Try before you buy
Finally, make sure to try on the running shoes before buying them. This will help you get a better sense of the fit and comfort level of the running shoes, as well as how they perform based on your individual needs. To try on the running shoes, put them both on and walk around for a few minutes. Make sure your toes have enough room to move and that there’s no pinching or rubbing. You should also consider running in them if possible – most stores will let you do this in the store.
Frequently Asked Questions (FAQs)
Here are a few frequently asked questions to help you choose the right running shoes:
What are the symptoms of wearing the wrong shoes for walking?
Wearing the wrong shoes for walking can cause pain and discomfort. Symptoms may include blisters, shin splints, knee pain, hip pain, back pain, and decreased performance.
How do I know if my running shoes are too small?
If your running shoes feel tight or uncomfortable when you try them on in the store, then they’re probably too small. You should be able to wiggle your toes freely in the shoe without any pinching or rubbing.
What happens if I wear the wrong type of running shoes for my foot?
Wearing the wrong type of running shoe for your foot can lead to an increased risk of injuries due to incorrect form and an inefficient running gait. It can also make it harder to reach goals such as speed and distance.
Can running shoes cause back pain?
Yes, if the wrong type of running shoe is used, it could lead to back pain due to incorrect form and an inefficient running gait.
Can running shoes cause hip pain?
Yes, if the wrong type of running shoe is used, it could lead to hip pain due to incorrect form and an inefficient running gait. That is why you need to do hip mobility exercises to help mitigate the pain.
How often should I replace my running shoes?
Running shoes typically need to be replaced around every 500 miles or 6 months – whichever comes first. However, this number may vary depending on your individual needs and how often you run.
Are expensive running shoes worth it?
Expensive running shoes are generally made with higher-quality materials and better construction, making them more durable. They may also offer more cushioning, arch support, traction, and other features to improve your performance. So if you’re a serious runner looking for the best performance possible, then investing in a higher-end pair of shoes could be worth it.
