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Why Shoes Can Lead to Problem Feet

How to Free Your Feet and Prevent Podiatric Problems

Mar 12, 2008 Christina Callahan

Shoes actually shape our feet, often detrimentally. Learn some simple shoe structure facts, and find out how to prevent bunions, hammertoes, and plantar fasciitis.

How Shoes Can Lead to Problem Feet

Ah, it’s almost spring time! Just imagine all the cute wedges, trendy polka dot heels, and vintage t-strap shoes the season has to offer. Then imagine Old Aunt Harriet’s hammertoes and bunions. There is a connection there, scarily enough. Just picture the shape of the shoes and then the shape of her feet. Too graphic? Don’t judge her too harshly…she once had perfectly normal feet. What happened to them? It was the shoes, my dear Watson. It was the shoes.

Humans are born with wide feet, perfectly made structures to support our weight and motion. They are then forced into narrow, high, and inflexible footwear, an offense that’s repeated everyday for most people. Observe a baby’s foot and note that the toes are actually the widest part of the feet. In contrast, most adult foot width is found at the ball of the foot, mimicking the shape of shoes. Shocking as it may seem, even athletic sneakers, long thought of as being “good” for feet, can create an undo amount of stress on the foot.

So what is it about shoes that make them so stressful? Toe spring, heel height, and narrow toe boxes are three important components of a shoe that will influence (often detrimentally) the structure of the foot. To observe toe spring, place a running shoe flat on the floor, and observe that the toe curves up. This “toe spring” places the toes in an extended position, as much as two inches above the ball of the foot. Chronic extension can injure the plantar fascial ligament, which runs along the bottom of the foot. Another offender of over-extension is a high heel; ladies love them, but those stilettos traumatize the flexor muscles on the bottom of the foot as well as the plantar fascial ligament. Most American feet are in shoes with a heel to toe ratio of 2:1. Even most athletic shoes are included in this ratio. Add impact from running or walking and the problem is compounded. Finally, narrow toe boxes cause the toe section of feet to narrow, leading to conditions like blisters, bunions and hammertoes.

In the countries where most people go barefoot or wear sandals, adult feet are wide, toes are splayed. These feet have strong muscles and tendons. Research shows that running related injuries and plantar fasciosis are rare in barefoot cultures. To help prevent trauma to the feet, find shoes that allow a natural position for the whole foot, providing adequate room for the toes to spread out. Shoes with flexible soles are a good way to strengthen the tendons of the foot and toes. Try doing more daily activities with naked feet. The soles may feel “tired” afterwards, which is normal! They just need time to acclimate. Stretching both feet and toes daily will also keep them limber. Just sit in a chair and place both feet behind the body, turning the toes down, toenails against the floor. Now slowly lower the heels towards the floor, feeling the stretch along the front part of the foot. Go slow, and be gentle, not forcing a position if it is painful.

Most importantly, give the feet breathing room! Strip them down and give them some much needed TLC. For many people, just allowing the foot to be in a natural state can help head off issues, but going barefoot isn’t for everyone. There are people whose feet hurt more without shoes, or who have bone/joint alignment abnormalities. Always check with a knowledgeable physician before making bare feet a routine.

References:

Ingram, G and McClanahan, R: Treatment of Plantar Fasciosis. NDNR 3(3): 8-9, 2007.

Robbins S, Hanna A: Running-related Injury Prevention Through Barefoot Adaptations. Med Sci Sports Exerc 19(2): 148-156, 1987.

The copyright of the article Why Shoes Can Lead to Problem Feet in General Medicine is owned by Christina Callahan. Permission to republish Why Shoes Can Lead to Problem Feet in print or online must be granted by the author in writing.