When you exercise and play sports, your feet and lower limbs absorb significant stress. Wearing inappropriate or worn-out shoes can lead to foot pain, ankle sprains, arch strain, or even knee and hip problems — and that’s no way to start the new year.
At Legacy Foot & Ankle, our sports medicine team emphasizes the importance of proper footwear as part of a comprehensive approach to musculoskeletal health. The shoes you choose influence your posture, gait, balance, and how impact forces travel through your body, all of which ultimately affect your performance and long-term joint health.
If you’re setting a “new year, new you” fitness resolution, picking the right pair of athletic shoes now can help you avoid setbacks and reach those goals more safely. Here’s what we recommend.
Different activities put different types of stress on your feet, so think about what you’ll be doing most often and choose shoes fit for those activities. If you’re running, look for cushioning, shock absorption, and flexibility. For walking, comfort, arch support, and a good fit often matter more than extreme cushioning.
For gym workouts or cross-training, prioritize stability, support, and lateral-movement control. And if you’re involved in team sports, choose shoes with good ankle support and traction suited to indoor or outdoor surfaces.
When your workout involves impact like running, jumping, or repetitive movement, cushioning helps absorb shock and reduce stress on joints. At the same time, support and a stable heel cup are important for maintaining ankle alignment and preventing injuries such as sprains, plantar fasciitis, and tendon strains.
Choosing shoes designed for your primary activity helps your muscles, joints, and ligaments work smoothly and reduces your risk of overuse injuries, tendon strain, and stress fractures.
Everyone’s feet are different, from flat to high-arched and wide to narrow. Your foot structure affects how pressure is distributed when you move, and it’s an important consideration when picking out athletic shoes.
So when you’re trying on shoes, look for a snug but comfortable fit. Your heel should be held firmly, but your toes should have some wiggle room. Test your balance and stability by standing, walking, and shifting your weight.
Shoes with motion control or supportive insoles can be helpful if you have flat feet or pronation issues. For high arches, shoes with good cushioning and shock absorption may feel better.
The time of day you try on shoes matters, too. Feet tend to swell throughout the day, so shopping later in the day can help you avoid buying shoes that feel too tight after a long day or intense workout.
No shoes last forever. Over time, midsoles compress, cushioning degrades, and support diminishes — especially when you’re working out regularly.
Continuing to train in worn-out shoes increases the risk of stress injuries, heel pain, ankle instability, and other issues. As a rule of thumb, many experts recommend replacing running shoes every 300–500 miles (or roughly every six to eight months for frequent runners), and regularly inspecting gym or sport shoes for sole wear, uneven wear, or loss of support.
If you notice foot, heel, ankle, or knee pain during or after workouts, don’t hope it goes away on its own. Pain might be a sign your shoes aren’t a good fit or that your biomechanics need professional evaluation.
Our team can assess your gait, foot structure, and movement patterns, and recommend custom orthotics or shoes suited to your body and activity level. A personalized recommendation helps avoid recurring pain and gives you confidence in your footwear and your fitness routine.
Choosing the right athletic shoes is about more than just comfort. The right shoes lay the groundwork for a healthy, active year ahead, and Legacy Foot & Ankle is here to help. Book online or call our offices in Bay City, Caro, Lapeer, and Rochester Hills, Michigan, to get started.
