Tread carefully when choosing your trainers

Main Category: Sports Medicine / Fitness
Article Date: 29 Dec 2003 - 0:00 PDT


British Assoc of Chartered Physiotherapists

Almost one third of patients receiving treatment from a specialist sports physiotherapist are people who wear the wrong trainers while running, according to a new survey conducted by the Chartered Society of Physiotherapy.

And on in ten respondents to the survey, which was sent to the members of the Association of Chartered Physiotherapists in Sports Medicine, estimated that a staggering 60% of patients seen during the past year presented with injuries which had been affected by wearing worn out or inappropriate footwear.

At this time of the year, with memories of the London Marathon still fresh in the minds of many people, physiotherapists expect to see stream of recreational runners who take up the sport in a bid to get in shape for the summer come limping through their doors.

We advise that runners should hold off buying expensive and inappropriate training shoes until a chartered physiotherapist who can pinpoint any injury hotspots and suggest trainers that will give them the best chance of staying injury free has checked them out.

Few people are aware of the risks inappropriate training shoes present, and are running in trainers which are really only suitable for general leisurewear. When it comes to choosing footwear, gimmicks and glitzy advertising confuse many runners and little thought may be given to whether these shoes could do more harm than good.

Trainers are designed for may different purposes. Some are designed for tennis or cross training, while others are purely for fashion wear.

Those planning to use their trainers for running ought to visit a physio with expertise in movement analysis where they will be screened for muscle imbalances ands advised as to whether they need to opt for a shoe with better cushioning or motion control or a combination of both.

Following this advice will enable people to go into a sports shop and make an informed choice from the many models on offer.

But it's not just fashion trainers people need to be aware of - worn out shoes can be just as dangerous. Runners' feet hit the ground anywhere between 800 and 2000 times a mile and as each foot hits the ground it absorbs four times the person's body weight. Quality trainers soak up some of the shock but we advise that people need to remember that their shoes have a limited shelf life.

Runners should log their mileage because trainers need to be replaced every 400-500 miles, depending on whether they are used on hard or soft surfaces.

Other warning signs to look for are a degrading sole - if the tread pattern has worn away, the shoes will offer little protection, and a loss of cushioning - the sole should feel squashy but if it is wrinkled and tough it is time to invest in a new pair.

While there is no guarantee that a new pair of trainers will enhance performance, they can certainly help prevent injury and discomfort. Our tips on what to look for in your next pair are listed below:

Don't buy trainers that are too small. Your feet expand during exercise, so try them ion with a pair of training socks and make sure there is a gap of around 1/2 a centimetre between your longest toe and the end of the shoe.

Check the width. Don't try to secure a gaping shoe by tying the laces too tightly. Laces need to be tied firmly but not so tight that circulation is restricted during exercise.

Don't be fooled into thinking that the most expensive shoes are the best. You can pick up a good quality pair of trainers for between 50 and 80 Pounds.

Visit a reputable running shop. They are more likely to have a treadmill where you can try out different styles. Some even use a force plate to create a picture of the pressure points in your foot which may provide useful information.

The most important thing people should remember is that no one style of shoe will fit everyone's needs. While fashions change and new features come and go, the basic criteria for choosing shoes remains the same - comfort and suitability.

We hope this information is helpful. Please feel free to phone us for further information about our clinic, or for an appointment with one of our specialised physiotherapists. For further information, look on the web site of the Chartered Society of Physiotherapy at
http://www.csp.org.uk

Please use our contact form if we can help you with any issue raised here.

Ampthill & Flitwick Chartered Physiotherapy Clinic
7, Station Square
Flitwick
Bedfordshire
MK45 1DP

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