Choosing a sports shoe? Here is some advice on what to
look for in a sports shoe and how to test their suitability.

Why is it so important to know about sports shoes?
Getting the right shoe for sporting activities really can make
a difference to the likelihood of suffering a sports-related injury.
Sports are generally dynamic activities involving lots of
movements at speed, so there are many ways in which injuries
can happen. Good shoes can help the feet to function
at optimum efficiency, absorbing shock from the force of the
body’s weight being transmitted through the bones, ligaments
and tendons with each movement. People who take part in
sport on a regular basis can suffer aches, pains, sprains and
even fractures as a result of overload on the tissues caused
by lack of shock absorption or mechanical inefficiency of the
foot. Modern sports shoes are made of hi tech materials that
have been developed on the basis of millions of pounds worth
of research to ensure maximum performance with minimum
risk of injury. This has resulted in the amazing array of shoes
available on the shelves in the shop.

With so many styles and types to choose from, how
can I buy the right shoe for me?
First, make sure that you buy a shoe that is designed for the
activity that you want to do. Running shoes are designed for
just that - running! They are very flexible, which enables the
foot to bend and flex through each step. As running mainly
involves moving forwards at varying speeds, rather than stepping
sideways as in, say, tennis, basketball or aerobics, running
shoes are not really suitable for activities involving side
to side movements. The amount of flexibility in the shoe can
mean that the foot “goes over” at the ankle when sharp turning
or sideways movements are made at speed. If you suffer
from ankle pain or injury, it may be because you have been
wearing running shoes for other kinds of sport! Cross trainers
are much stiffer and provide greater support for the foot
when side to side movements are made. This means that they
can be used across a range of activities. The downside is a
loss of flexibility across the ball of the foot and the toes, which
means that the muscles and other soft tissue structures in the
foot and leg have to work harder to bend the foot in the shoe
when running. Court shoes, specifically designed for Tennis,
basketball etc, fall somewhere between the two, giving a combination
of flexibility and sideways support. Fitness shoes, designed
for aerobics etc, also combine flexibility with support
and they incorporate cushioning to lessen the effect of shock
generated during high impact work.

What is the purpose of cushioning in sports footwear?
It is put into the shoe to attenuate - or soften - the effects of
shock on the body’s tissues. When running, the equivalent of
about 3 times your body weight is transmitted through each
foot as it hits the floor. Because we tend to run and exercise on
hard sufaces, none of the force generated by our bodyweight
and motion is absorbed by the ground and so the shoe needs
to provide considerable shock absorption in order to prevent
damage to feet, legs and other body structures. Choice is
largely a matter of customer preference although the following
groups will usually benefit from a softer cushioning:
People with rigid, inflexible feet and larger or heavier people.

Some people seem to have feet which appear very flat
and some others have high arches. What difference
does this make?
Foot type has a large bearing on the way in which the foot
works in motion making it more or less efficient depending
on how the basic structures within the
foot are aligned. The vast majority of
people have minor misalignments
within their basic skeletal structure
that cause other parts of the body - often
the soft tissues such as muscles,
tendons and ligaments - to adapt in
order to compensate. Without these
compensations some people just
wouldn’t be able to walk at all! Most of
us don’t even know that our bodies are
making these compensations, but for
some they can cause pain and even
injury.
Feet that flatten out excessively when
weight bearing (a movement of the
joints within the foot known as pronation)
tend to get aches and pains as
a result of stress on the soft tissues
as the foot moves more that it ideally
should. People with this type of foot will
benefit from a shoe that supports the
inner border of the foot. High arched
feet (where the joints are in a postion
known as supination) are less flexible
and so support on the inner border of
the foot is less important. However,
this type of foot needs much more
cushioning in the shoe to compensate
for the lack of natural shock absorbtion
caused by the relative rigidity of
the joints within the foot.

What if you are experiencing pain or injury to your feet
despite having the right type of footwear?
Check that you have the right size of shoe. Most adults will
know what size shoe they normally take. However, some people
do habitually wear shoes that are too small and this can
cause problems such as ingrown toenail, blisters on toes or
heels and repeated loss of toenails. Sports shoes should feel
snug but not tight. They should fit closely around the instep,
without any excessive up and down movement at the heel.
You should be able to feel a space at the end of the shoe by
pressing your thumb down in front of the big toe when standing.
If you are confident that the shoe is right, then you may
need to see a podiatrist/chiropodist who deals with foot-related
sports injuries or gait problems. Podiatrists can assess a
problem in detail and provide appropriate treatment. It is often
possible for them to provide a custom-made insole that goes
in the shoe to correct mis alignments of the bones and soft
tissues and minimise pain or injury.


Elverys trained sports advisors are on hand throughout
our 44 stores nationwide to help you find the best shoe
for your needs. Elverys stock a wide range of footwear for
all ages.View the full range or shop online at: www.elverys.ie