They’re comfortable, protect your feet and, hopefully, give your feet and ankles extra support. But one size doesn’t fit all when it comes to exercise shoes. Choose the wrong pair and you could end up with foot and toe pain, reduced performance, or even an injury. In fact, you could be wearing the wrong exercise shoes for your feet and not even know it. How do you know if you’re wearing the wrong ones? Here are some signs and symptoms that are a tip-off you’re wearing the wrong shoes.
Repeated Foot Blisters
A sure sign that you’re wearing exercise shoes that don’t fit right is you have blisters. Many people chalk up a few blisters to their shoes being new and not broken in. However, even fresh-out-of-the-box exercise shoes shouldn’t give you painful blisters. If you’re getting them, the hard surface of the shoe is rubbing against your foot and causing friction and irritation and that won’t help your wellbeing or exercise performance.
Blisters are a surefire tip-off that your shoes are too tight. Surprisingly, they can also be a sign that they’re too loose. When your shoes are too loose, they slide around more and rub against your skin, causing blisters too. So, blisters are a sign that you need a professional shoe fitting
Check your socks too. Socks that slide around or bunch up during an exercise session can cause irritation and blisters to form. Your socks may also be too thin. Look for socks made for runners that are designed to stay in place and have a double-layer of material to reduce friction and foot irritation.
Tendonitis
Tendons are bands of tough connective tissue that attach muscle to bone. These bands of connective tissue can become inflamed from overuse or trauma, but you can also develop tendon inflammation from shoes that fit poorly.
The tendon most affected is the Achilles tendon in runners, causing pain and limited range of motion in the lower leg. The Achilles tendon connects the calf muscle to the heel bone. When it’s irritated or inflamed, it can be painful enough to make walking difficult and may take weeks to heal.
One contributor to Achilles tendonitis is foot overpronation. Pronation is the tendency of your feet to turn outward when you walk or run. People who overpronate have feet that roll to the outside too much, and this increases the risk of Achilles tendonitis. If you’re an overpronator, you may need an insole to better support your heel and arch and reduce the tendency for your feet to turn outward.
You can also develop inflammation of other tendons in the feet if you wear shoes that don’t offer enough support. It’s best to consult with a sports medicine doctor or podiatrist if you suffer with bouts of tendonitis. They can look at the shape of your feet and recommend the best shoe.
You’re Getting Black Toenails
Black toenails, also known as subungual hematomas, are common among runners who run long distances, but anyone who wears shoes that don’t fit properly can get them. Although usually painless, black nails aren’t pretty to look at and make it less likely you’ll want to strap on a pair of toe-revealing sandals. The blackness comes from bleeding under the toenails due to repeated friction and trauma.
Subungal hematomas are a sign that your shoes are too tight or too loose. Both can cause toe trauma and bleeding under the nails. Here’s a tip. When choosing exercise shoes, leave a thumb width gap between the tip of your shoe and your longest toe. Also, don’t assume a blackened nail is a subungal hematoma. In some cases, one can be hard to distinguish from a melanoma under the nail. When in doubt, see a podiatrist.
Heel Pain
The most common cause of heel pain is plantar fasciitis, inflammation of the plantar fascia, the band of connective tissue that runs from your heel to your toes. High-impact exercise, especially while wearing the wrong shoes, can worsen this condition. Since plantar fasciitis is often a chronic problem, it’s best to consult with a podiatrist and get their recommendations for shoe wear. Flat feet or an overly high arch can cause and worsen plantar fasciitis. People with flat feet need better arch support, while people with overly high arches need a neutral shoe that absorbs shock.
Your Shoes Feel Wet After a Workout
Do your feet feel wet and sticky after a workout? It could be a sign that your exercise shoes are too tight. When shoes fit too snugly around your feet, there’s less room for ventilation and heat builds up inside the sock and causes sticky feet. Wet feet due to sweat build-up also increases the risk of fungal infections, like athlete’s foot. Plus, you wind up with smelly exercise shoes! Take those wet socks as a possible indicator that you’re wearing the wrong exercise shoes and act accordingly.
Be Especially Cautious if You’re Diabetic
It’s even more important that you wear shoes that fit well if you have diabetes. Many diabetics have reduced blood flow to their legs and feet, making blisters slow to heal. The risk of blisters becoming infected is also higher if you have diabetes. Along with getting a pair of exercise shoes that fit properly, check your feet carefully for new blisters. If you see a blister, it’s best not to treat it yourself but see a physician or podiatrist.
The Bottom Line
Now you know some of the signs that suggest you’re wearing the wrong exercise shoes. The shoes you wear can have a strong impact on your performance when you exercise and your risk of injury. Choose well and if you have any of the above signs, take a closer look at what’s on your feet. Don’t be afraid to spend more either. A study found that people who spend more on exercise shoes are likely to exercise more too!
References:
- com. “Why Expensive Sneakers Might Make You Exercise More”
- com. “Diabetes and Wounds: Caring for Sores”
- Mayo Clinic. “Plantar Fasciitis”
- Curr Rev Musculoskelet Med. 2017 Mar; 10(1): 72-80.
