So you love those favorite comfy flat shoes you wear over the weekends or to a vacation???
Here are a few things that will change your perception for good.
EFFECTS
Planter fasciitis
Unsupportive flats have been shown to cause planter fasciitis. A condition that results from the inflammation of the fascia that runs across the bottom of your foot from your heel bone to your toes.
Fallen arches
If you develop plantar fasciitis from wearing too-flat shoes, the condition can actually lead to the tendons on the bottom of your feet tearing. A crippling injury that will render you fairly incapacitated. This in the long run can cause fallen arches
Ingrown toenails and bone infections
Wearing flats that do not fit properly—especially if they are too tight around your toes—can end up leading to some major problems. A seemingly benign (though admittedly painful) ingrown toenail can turn into an internal infection that can spread to your bones, causing massive health problems.
Over pronation
Flip-flops consist of a flat sole held loosely on the foot by a Y-shaped strap that passes between the first and second toes and around both sides of the foot.
Some flip-flops have a spongy sole. Causing the foot to roll further inward than normal. When it hits the ground it causes an action called over-pronation, which is responsible for many foot problems.
Over pronation may also lead to flat feet. Flip-flops can cause a person to overuse the tendons in their feet, resulting in tendonitis. The lack of an ankle strap that holds the foot in place is also a common reason for injury. This causes wearers to scrunch their toes in an effort to keep the flip-flop in place. Therefore can result in tendonitis.
Musculoskeletal complications
As mentioned above, the plantar fascia is connected to the heel. As a result, any damage that is done to it also affects the ankle, the calf muscle. However the effects can even extend as far as the back. Unfortunately, choosing shoes that do not give us the support we need does not only affect the feet. It leads to pain, which can lead to improper stances and walking techniques. Which can in turn lead to further pain in other areas of the body.
Corns
Corns are a ‘plug’ of hard, dead skin that occur over a bony prominence, like a joint. They are often caused by prolonged pressure to the specific area – usually from poorly fitting footwear.
It usually has a punctuate, discrete shape and can be very painful when pressure is applied to the site. Corns can be hard or soft (and, where they exist between the toes, damp) and can contain blood vessels and/or nerve fibers. Long standing corns can be firmly attached to deeper soft tissues, which makes them hard to completely remove.
Athlete’s foot
This condition affects the damp and sweaty areas of the foot, particularly between the toes and the toe webbing spaces (especially in tight fitting shoes which bring the toes in close proximity to each other for the duration of wearing those shoes) and often under the inner arch of the foot.
Back pain
There are number of potential problems that might arise from wearing flat footwear over a prolonged period of time, some of which target your back.
Lumbar spinal muscle action can be exacerbated, leading to overuse with eventual stiffening and resulting in postural changes. This can possibly cause lumbar inter vertebral disc compression (as a result of flat footwear) hence lower back pain.
Stick to low heeled shoes where possible. If you do wear flat heel then make sure they are ‘well made’ and are not worn for too long.
Joint pain
Prolonged overloading as a result of shoes that don’t provide adequate support. Can ultimately cause all sorts of joint problems such as arthritis and also knee pain. The knees are forced to extend more causing poor weight distribution at the feet and knees when the heel hits the ground during walking.
Taking preventative steps
The answer to avoiding such problems in both the short and long term is, thankfully, really simple. Just be mindful of the footwear you buy, and how often you wear a particular style.
Some things you should be on the lookout for when treating yourself to a new pair of shoes
Include:
- Ensure there is enough room in the front of your shoes (the ‘toe box’) to wiggle your toes freely. If the shoe is to tight here then you put yourself at risk of compression lesions and numbness.
- Ideally your shoes should have a fastening of some sort, which allow you to adjust the fit of your shoe when necessary.
- The shoes should have a slight heel gradient (around 20 – 40 mm high), be broad for stability and to offset any tightness that you may have in your Achilles tendon.
- The upper part of the shoe should be made of natural materials for general flexibility, durability and comfort.
- Cushioning inside the shoe is great for comfort and the reduction of the shock of impact when landing on your heel and pushing off from the balls of your feet whilst walking.
- Choose shoes that are firm in the mid sole (between the heel and the toe box) so that you can’t twist them like a dishcloth.
- It is also a good idea to consider changing into specialized shoes if you are going to be walking for a long period of time.
- Not only will you be looking after your feet better, but a change in footwear will also enable and encourage you to walk further and for longer periods of time, leading to lifestyle that is healthier in general.
By Naomi Kavili,
Physiotherapist.
