Shoes are an essential aspect of everyday life — they protect your feet from harm and provide you with comfort and stability to avoid injuries. If you're a runner, picking the right shoe is especially critical, as it can either make or break your feet and ankles.
If you need help with what to look for in a proper running shoe, Dr. Marque A. Allen and the Sports Medicine Associates of San Antonio team provide the facts.
Dr. Allen is a board-certified foot and ankle specialist who helps you avoid painful injuries by offering you tips to look for in your running shoes.
Running shoes do have a shelf life
Although you might not want to get rid of your favorite running shoes, you must look at some point. Running shoes have a shelf life, mainly if you use them often.
Old shoes provide less support or stability when worn down. If you're not careful, worn-out running shoes can lead to injuries like an ankle sprain or plantar fasciitis.
When replacing your running shoes, the general rule of thumb is to get a new pair every six months. If you track your mileage when you run, this breaks down to about every 400 to 600 miles.
Signs you need new shoes
If you need clarification on how many miles you've run in your shoes and need help remembering when you bought them, some signs are apparent when you need a new pair. Some of the ways you can tell you need new running shoes include:
- Uneven wear on your soles
- Pain when you run
- Less-than-optimal shock absorption
- Worn-down treads
Comfort is crucial when it comes to running safely and preventing injuries. The key is to listen to your body. If your feet hurt a lot or you have pain in your knees and hips after running, it might be time to look at your running shoes.
Essential qualities of a good running shoe
When you're ready to toss out your old shoes for a new pair, there are several qualities you want to look for. Dr. Allen suggests you pay attention to the following qualities in your new running shoes:
Midsole
The midsole is part of your shoe that supports you when you run. A good midsole absorbs shocks to your feet when you run, protecting other body parts.
You should look for a stable and cushioned midsole shoe to provide optimal support and shock absorption. Consider the material the midsole consists of depending on how much you run and where you run.
Fit
A proper fit is an essential component of a running shoe. When you try on shoes, make sure you’re wearing the socks you typically wear to run. You want a roomy toe box, optimally a half-inch between the front of your shoe and your longest toe.
You can ask to take a quick run around the store to ensure they're comfortable before purchasing the shoe.
Support
Dr. Allen assesses your foot to determine the best support for your feet and how you run. If you have high arches, you'll need a different type of support than flat feet.
For instance, if you have high arches, you'll want a softer midsole, whereas someone with low arches or flat feet should have a firmer midsole to control the foot while running.
The best time to try on shoes
When you're ready to get a new pair of shoes, there's a good time to go to the store: later in the day, when your feet are naturally more swollen than in the morning. If you go early, you won't get a precise fit.
When you go shopping, bringing your old running shoes is crucial. Your old shoes are helpful to the salesperson, who can point you in the right direction based on your likes and dislikes and the wear on your shoes.
If you wear orthotics or braces when you run, you should also bring those along. Don’t forget the socks you usually wear while running, either. You want to get the most accurate fit possible when you're trying on running shoes to ensure your feet are comfortable and stable.
Call the Sports Medicine Associates office most convenient today for advice on proper running shoes. We’re located in Alamo Heights and San Antonio, Texas. You can also request an appointment with Dr. Allen on our website.
FAQs
Once the wound has healed, and provided that you follow your rehabilitation programme (which can take around three months), most people are able to return to a good level of activity and sports within four to six months, with continued improvement for up to a year.
What is foot and ankle reconstructive surgery? ›
Evaluation By A Board Certified Foot And Ankle Surgeon
Reconstructive foot and ankle surgery is a highly specialized field of medicine that focuses on the surgical reconstruction of the musculoskeletal system, or the bones, joints, ligaments, tendons, muscles and related structures of arteries and nerves.
How painful is foot reconstruction surgery? ›
It depends. Small, minor reconstruction surgery is unlikely to cause significant pain. In contrast, more extensive foot reconstructions will take longer to heal and, due to greater surgical debridement (removal of dead or infected tissue), is typically more painful.
What is the recovery time for foot reconstruction surgery? ›
Recovery and Rehabilitation
Recovery from flat foot reconstruction surgery can be a lengthy process, often taking several months. Initially, patients may need to wear a cast or boot and use crutches to keep weight off the foot. Physical therapy plays a crucial role in recovery, helping to restore strength and mobility.
What is the success rate of ankle reconstruction surgery? ›
Total ankle replacements, or ankle arthroplasty, are usually effective. A 2023 review of past research suggests that the vast majority of ankle replacements are successful, with implants having a survivorship rate of 88.3% after 9 years.
How long does it take to walk properly after ankle surgery? ›
No walking on the foot is permitted until the wound is reviewed 2 weeks after surgery. At that time you will be allowed to walk in a walking boot. It will take about 3 months before the ankle starts to feel comfortable. Ankle swelling will generally persist for about 9-12 months.
Is ankle reconstruction surgery painful? ›
Often, lateral ankle ligament reconstruction is an outpatient procedure. This means you can go home the same day. You should have someone drive you home. You will have some pain for a while after your surgery, especially for the first few days.
What are the pros and cons of ankle reconstruction surgery? ›
The benefits of reconstructive ankle surgery include improved ankle stability, reduced pain, and improved joint function. However, there are some drawbacks to consider, such as a longer recovery time, a higher risk of complications, and the potential for future ankle injuries.
What do they put on your foot after ankle surgery? ›
After the surgery, your foot will be wrapped up in a large, bulky splint to protect the foot and ankle. The doctor initially uses these splints instead of a cast, because the foot will swell after surgery. These splints may feel very heavy because you have just had surgery.
What is the downside to foot surgery? ›
Complications of foot and ankle surgery can include infections, swelling and stiffness, and wound haematoma (bleeding). If you're generally healthy the risk of a serious complication from an operation is very small. Every possible care is taken to prevent complications, but in a few cases these do happen.
Follow the routine three to five times a week for four to six weeks or as specified by your doctor. After this, you may continue the program to maintain strength and range of motion. Following rehabilitation, you can gradually start walking, running and return to sports activities, as advised by your doctor.
What day is most painful after foot surgery? ›
I tell my patients to take them when they start feeling the pain coming. The majority of the time the worst days are the 1st-3rd-ish.
What is the success rate of foot reconstruction surgery? ›
How successful is flat foot reconstruction surgery? Flat foot reconstruction surgery, also known as Subtalar joint arthritis surgery, has a 98% success rate, making it an effective procedure for treating flat foot.
What can you not do after foot surgery? ›
Rest on the day of surgery. Although you may feel normal, your reflexes and mental ability may be impaired. You may feel dizzy, lightheaded, or sleepy for 24 hours or longer. Do not consume alcohol, drive, operate machinery, or make important personal or business decisions for 24 hours.
How long should you be off work after foot surgery? ›
If you work at a job that requires you to be on your feet for a substantial portion of the workday, it is rare that you would be allowed to return to work in less than 8 weeks following your surgery. In more complex surgeries, patients may be required to remain off work for as much as 3-6 months.
How painful is ankle ligament reconstruction surgery? ›
Pain: For the first several days after surgery, you may experience moderate-severe pain that responds to the pain medications you have been given. If the pain remains severe despite the pain medications, contact the office or the anesthesiologist at the surgery center.
How long are you bedridden after ankle surgery? ›
Bed rest is prescribed for at least three days after operation. During the period of bed rest, the feet are elevated above the level of the heart. Weightbearing on the ball of the foot is allowed after the first 24 hours only when absolutely necessary.
How long does it take to regain mobility after ankle surgery? ›
As the ankle heals, muscle-stengthening exercises, range-of-motion exercises and balance training may all be used to increase movement and mobility. Full recovery after ankle fracture surgery may take up to 6 months.
