Choose the right shoes to achieve your fitness goals

The average person walks more than 115,000 miles in their lifetime, but most people don’t spend much time thinking about their feet, which are the most heavy lifting in terms of supporting and moving our body weight! The human foot consists of 26 bones, 33 joints, 107 ligaments, 19 muscles, and more nerve endings per centimeter than any other part of the body করে making it one of the most complex parts of our body!

Eighty percent of the nerves in the legs are sensitive to vibrations. These nerves are stimulated when we hit the ground at each step, forcing our body to maintain dynamic balance and stability in the rest of our body. Many hip, knee, back and shoulder injuries can be identified as dysfunction in the legs or ankles. Any type of leg or ankle misalignment will affect how we stand and move, thus creating tension in muscle groups all over our body. This means that our muscles work extra hard to create balance and stability, usually compensating extra for one side over the other, which leads to pain and inactivity down the road.

For centuries, people have been barefoot or thin, wearing sandals. Shoes became popular in the mid-18’sM Over the centuries, the design has matched the shape of our feet: a wide foot box, minimal arch support and a sturdy heel. Shoes didn’t see much change until the 1970’s and 1980’s. Over the past 50 years, fashion and technological advances in footwear have changed the shape of our shoes and, as a result, changed the look, functionality and feel of our feet. Most lifestyle and leisure shoes are made with high arches, narrow toe boxes and stiff soles that claim to promote a cushioned move to reduce the discomfort of standing, walking and running.

But the human foot does not need an extra shock absorber এটি it does it on its own এবং and its form allows us both to stand still and move around day after day. In fact, our over-cushioned shoes cause more harm than good: they prevent our body from adapting normally to those around us, causing flatulence and increased pain in the toes.

An X-ray of the foot in a modern, cushioned shoe versus a flat, zero-drop shoe. Image Credit:

A shoe has three main parts: toe box, sole thickness and heel drop. The toe box is the part of the shoe that holds the ball of the toe and the toe. The sole of the shoe is between the sole of the foot and the ground. The heel drop of a shoe is the difference in height from ankle to toe, many shoes offer a range of drop heights for different activities. All foot functions play a big role.

Toe box

Feet are the time to play or spread, walk or run with each step. Shoes with fine and / or narrow foot boxes prevent the normal spread of the foot. When walking after your shoes, you may notice that your feet are prone (inward) or supinet (outward). This may be due in part to the construction of shoe soles on the slopes or outside. The foot should hit the ground with a normally working ankle without shoes, then the outer border towards the ball of the foot, ending with the big toe.

Shoes can throw away this natural pattern if the toe box is too narrow. -Trainers (shoes made for multiple sports) have stronger, tighter foreheads for side-to-side movement, while shoes designed for straight-forward activities such as walking and running are usually lighter in this area and usually have a narrow foot box. You’ll find more rubber around the foot ball and round foot box that helps absorb energy when walking left and right than a normal running shoe that leads to a narrow, directed foot box.

Pressing the ball into a tight or narrow leg box does not allow the normal expansion of the leg bones and muscles and can cause injury with excessive use. The most common problems seen from the slender leg box are the bunion (lateral and middle), Morton’s neuromas and corns and calluses.

An Ultra shoe has an X-ray of the foot, which has a wider foot box, and the same foot in a different, more modern shoe. Image Credit: Altra Running and

The only thickness

A squishy sole or your favorite pair of broken sneakers could cause problems in the future. Soft-soled shoes prevent a tight connection of the feet with the ground, which increases our instability and decreases balance and proprioception (understanding where the body is in space). The thicker the sole of the shoe, the more disconnected it will be from your environment.

Completing a heavy back squat in shoes with air bubbles for the heel can create a much more challenging lift than needed due to the underlying instability of the air-filled heel. On the other hand, running 5k in minimal shoes with little cushioning can result in painful blisters and possibly stress fractures due to repeated running. Identifying the activities you do most often can help you narrow down how much thick sole you need for your gym sneaker. High-running or outdoor adventures (such as trail running) usually require a thicker sole to protect the foot, while strength training or HIIT workouts are done in shoes with a more stable sole, but tend to improve performance.

Heel drop

Heel drops are something that most competitive runners will pay attention to when choosing their shoes. The bigger the drop from the ankle to the shoe box, the bigger the difference you will see on the stride (how you step), step cadence (how many times you step, and the length of the stride (how far you step)). Minimalist. There are no heel drops and no match for how the feet work normally on flat ground.The marathon or long-distance zero-drop section also has a few thick-soled running shoes, but these should really be worn by experienced runners who have their running techniques Focuses on just as much as they do on their gaseous capacity.

Most runners look for a mid-leg strike (i.e., the first part hitting the ground during a strike, the third part in the middle of the leg) to achieve maximum efficiency. Shoes with heel drops of 10 mm or more increase the heel (on most soft material) to force the runner to hit the stride in the middle or on the forehead. If you tend to land first with your heels when running, a running shoe with a slight heel drop can help achieve a mid-foot strike. Inexperienced runners tend to run with heel strikes, but this is like hitting the brakes on a car before applying gas. When you heel-strike while running, the ankle, which usually acts as a spring and shock absorber, goes out of balance, requiring your shoe to absorb the impact. High heel drops put more relative pressure on the knee as they force the knee to bend more than normal during the entire leg cycle. During walking, a heel strike is expected, so wearing a shoe with a simple heel drop (10 mm) can reduce the impact of moving each step a bit. Cross-trainer and court sport shoes have a small or zero drop so that the shoes and feet can work in multiple directions with maximum speed and force.

Picking the right pair for you

Shoes are usually the first thing anyone will notice about you but making sure your feet feel good while you work is more important than how your shoes look. Fortunately, many shoe manufacturers offer a variety of options in multiple colors that will help you and your fitness stand out in the gym!

Here is a list of shoe recommendations based on different activities.

Activity Shoe space Example
Walking / jogging / running
  • Wide foot box
  • 10mm drop (experienced runners can go down to zero)
  • Medium cushions
Ultra Running, Nike Pegasus, Brooks Ghost
Strength training
  • Wide foot box
  • <10 mm drop
  • Tough, stiff sole with minimal to medium cushions
Nike Metcon, Reebox Nano, Vivobarefoot, Xero Shoe, New Balance Minimus TR
HIIT / cross-training
  • Wide foot box
  • <10 mm drop
  • Tight sole with medium cushion
Nike Metcon, Reebok Nano, NoBull Trainer, Under Armor Project Rock IV
Leisure / Lifestyle
  • Wide foot box
  • Zero drop
  • Minimum cushion *
Thomas, Vivobarefoot, Zero Shoe, Merrill Glove, Flux Footwear, Birkenstock

While this is by no means a complete list of your foot options, finding a pair that fits well and fits into your budget is a great starting point. A great pair of shoes will help you perform at the gym and increase what you can do outside of the gym. Better working legs can help make your back, buttocks and knees feel better. With 70% of the population experiencing low back pain and 25% experiencing chronic knee pain, foot health and function can play a major role in overall health and well-being. Look at shoes as an investment in your overall health and well-being.

* It is better to be barefoot as much as possible

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