By Ray McClanahan

Hopefully many of you responded to the challenge to give your feet and ankles a good workout by walking on softer surfaces in more flexible footwear.

Soft walking surfaces are not hard to find in the Pacific Northwest. Unfortunately, flexible footwear for walking and hiking is hard to find. The reason for this stems from unproven, outdated philosophies surrounding why walkers get injured.

It has been suggested that walkers get hurt by impact forces when their feet contact the ground. Consequently, more cushioning has been added to walking footwear, resulting in the elevation of the heel above the forefoot. This dampens the vital information that the nerves of the foot need to send to the brain to move the body forward.

It has also been suggested that walkers get hurt because their feet are pronating — when the ankle tips inward — so footwear designers have added motion-controlling, anti-pronation,
or stability features to most walking footwear.

Despite these so-called advances in footwear technology, more walking injuries are being sustained today. I believe lack of awareness of normal foot anatomy and foot positioning by footwear designers is the primary reason why walking-related injuries occur.

To understand normal foot anatomy, take a careful look at an infant’s bare foot, or travel to a country where footwear is not worn. Normal foot anatomy is when the heel and entire forefoot are level with each other.

This rarely happens in any walking shoe, because the heel is elevated twice as high as the ball of the foot. Because of a design feature called “toespring,” the ends of the toes are also held higher than the ball of the foot.

The negative effects of heel elevation and toespring are compounded by the fact that most walking shoes have a toebox that gets narrower beyond the ball of the foot. This tapered toebox is also not in keeping with normal foot anatomy, which demands that toes spread wider beyond the ball of the foot.

Because these design flaws ultimately cause injury, I don’t recommend walking shoes to my patients. Instead, I suggest walking in footwear that is designed to position their feet as nature intended.

For this reason, we have our walkers training in various types of footwear that might not be considered “walking shoes.”

One of the more popular brands satisfying these criteria of being flat, wide at the ends of the toes, and flexible is made by a company called Crocs. They recently launched a lace-up version of their footwear, which enables the fit to be customized for each walker’s individual needs.

Shoe manufacturer Fila has also done a better-than-average job with their new “Corsa Sette,” a flat and flexible racing shoe. Its only shortcoming is a tapered toebox. However, the material is so flexible that it is not much of a problem for walkers who wish to pursue normal forefoot anatomy by wearing toe spacers during walking activities.

Some of my patients have had good experiences wearing Teva sandals, aqua socks, moccasins, and wrestling shoes.
When it comes to selecting footwear for walking, resist the temptation to believe that technology will keep you from getting injured or increase your performance. The opposite has routinely been shown to be the case. In the case of footwear, less truly is more.

Transitioning to walking on softer surfaces in more flexible footwear has enabled many walkers to develop better foot strength, flexibility, and balance. It should be understood that patience is necessary, and some soreness is to be expected as your body adapts to more natural movement patterns.

I wish all a lifetime of healthy walking.

To read the first in this series click here.

To read the second in this series click here.

Dr. McClanahan, DPM, is a podiatrist at the Northwest Foot and Ankle Clinic. He is an avid athlete and is passionate about the care of feet. To contact Dr. McClanahan call 503-243-2699 or footdr@nwfootankle.com. For more information visit www.nwfootankle.com.

Disclaimer: Dr. McClanahan does not receive compensation from any of the footwear manufacturers listed above.