The Jakarta Post
If a shoe is difficult to take off without opening all the straps or untying most of the laces, it's a good idea to look for a bigger size. (Shutterstock/File)
Some people might pick their running shoes simply for the unique designs or cool colors, but ignoring features and size can lead to serious injury.
"Excess injuries include plantar fasciitis, heel pain, cracking, bone shift, blisters, hammer toe and tendonitis," said Chris Carter, doctor of sports medicine at Andrews Sports Medicine and Orthopedic Center, Alabama, United States.
How the toes fit in the shoes and the shoes’ curves for the feet are among the crucial features in good running shoes.
Here are nine signs of unfit running shoes, as reported by kompas.com:
1. Can’t be taken off without opening all the straps
If a shoe is difficult to take off without opening all the straps or untying most of the laces, it's a good idea to look for a bigger size. According to Carter, the ideal shoes can be taken off by loosening the straps just a bit.
2. Heel slips while walking or running uphill
In this case, the shoes are oversized. It's good to attach shoelaces to the top end then tighten the bond to avoid slippage. Ideally, even if there is a shift in the heel, the foot stays comfortably in the shoe.
3. Feet blisters or bruising after a run
When running, feet enlarge and extend. Therefore, make sure to buy shoes when the feet are in that enlarged state. In case of blisters, exfoliation, or bruises on the foot skin after running, then maybe the shoes do not fit the feet.
Loose shoes increase friction and cause the skin to peel off. Tight shoes tend to bruise the feet, a little extra space must be available. Toes must also be free to move up and down, according to Carter.
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4. Foot pain and tense calf
These conditions are common among those wearing shoes of the wrong size. Make sure to use the feet measuring device available at the shoe store. Find the shoe’s comfortable point, then hold the heel while stepping on the floor.
"Shoes should curve along the same line with the flexed leg," Carter said.
5. Numbness or tension in the upper part of the foot
This means that the shoe top is either too tight or too loose on the foot. There should be no feeling of constriction or suffocation in that section. The material on the shoe must be comfortable and not too tight, which actually inhibits blood flow.
6. Swelling in the toes
If the shoe is too narrow, the pinky toe will stick out or get pinched inside the shoe. Ideally, the toes must be able to move one by one in front of the foot without crossing the edge of the insole.
7. Hot toes after running
This condition is called hot foot and occurs by wearing tight shoes, which do not give the feet some breathing space.
8. The feeling of being pierced on the knee
This feeling is referred to as the IT Band syndrome, where tendon inflammation occurs. The causes are quite diverse, but one of them is wearing unfit shoes. The solution is to replace the shoes.
9. Pain while running a long distance
"Stress fractures occur in the legs and wrists when muscles in this area are weakened by too much or too little use," Carter said.
Shoes that don't fit damage feet bones because the feet move excessively without the support of the appropriate shoe size. Stress in the legs causes cracks in the bones, leading to stress fractures. (iru/kes)