Lower back pain is a widespread issue that affects many of the global population. Its causes are diverse, ranging from overexertion, prolonged sitting or lying down, to underlying medical conditions. Among these, an often-overlooked factor is footwear. The shoes we choose not only influence our style but also have a significant impact on our health, potentially leading to back pain and foot complications like tendonitis which won’t go away without sport injury treatment. Unfortunately, the most fashionable options frequently compromise on the support and comfort essential for maintaining healthy feet and spine.
The Consequences of Wearing the Wrong Shoes
Our feet bear the entire weight of our bodies, maintain proper spinal alignment, and absorb shock from daily activities to prevent issues like running injuries. Inadequate footwear can disrupt this delicate balance and lead to the following effects:
1. Disrupts the Spine’s Natural Curvature
Shoes that do not provide sufficient support or concentrate pressure unevenly can cause misalignments in the spine, known as subluxations. These misalignments cause back and neck pain, stiffness, muscle tension, spasms, and a reduced range of motion. Although spinal manipulation can temporarily correct these issues, neglecting to change one’s footwear means the problem will return and persist.
2. Throws off the Natural Alignment of Your Foot
Certain types of shoes are more likely to cause this issue. For example, high heels force the feet into an unnatural position, altering posture and shifting the lower back forward, thereby disrupting the spine's natural curve. Regularly wearing such shoes accelerates wear and tear on the spinal discs, potentially leading to joint and ligament strain. This can manifest as knee pain, muscle tightness, and tension in the calf muscles and Achilles tendons.
Moreover, a lack of proper arch support exacerbates these issues. Arch support is vital for stabilising the feet, legs, and spine, distributing body weight evenly, and maintaining spinal alignment. Without adequate arch support, overpronation—the excessive inward rolling of the foot—can occur, placing additional strain on the Achilles tendons and leading to discomfort.
3. Gait Alterations
Footwear can also influence gait or the manner in which one walks. Changes in gait can negatively affect spinal alignment, cause balance issues, and provoke pain in the knees, hips, and back. This is particularly true for flat shoes and flip-flops, which often lack arch support. These types of shoes can further exacerbate alignment issues and contribute to overall discomfort.
How to Select Shoes That Protect Your Spine and Achilles Tendon
Choosing the right footwear is essential for protecting your spine and Achilles tendon. Here are some tips to help you make the best choice:
Find the right heel height:
While "the lower the better" is a good guideline for heel height, a slight elevation can be beneficial. An increase of 10-12mm in heel height helps reduce the stretch on the Achilles tendon, preventing excessive tension. If you do not wish to stop using high heels entirely, consider alternating with lower heels after a few hours or wearing them every other day. Opt for thick heels instead of stilettos to ensure more even weight distribution.
Use Shoes With Good Cushioning
Shoes with ample cushioning not only enhance comfort but also absorb shock effectively, reducing stress on the foot and Achilles tendon. This helps prevent the development of tiny tears from repeated impacts, which can lead to tendon damage over time.
Replace Athletic Shoes Often
Even if your athletic shoes appear new thanks to proper care, they may no longer provide adequate support after a while. Cushioning can compress within a few months, especially with frequent use. Therefore, regularly replacing your shoes is crucial to prevent injuries and pain.
Avoid Tight Shoes
Tight-fitting footwear increases pressure on the feet and can disrupt alignment and gait. This is worsened by hard or inflexible soles which restrict the foot's natural range of motion, forcing the Achilles tendon to overcompensate. Choose footwear with flexible soles to allow proper foot movement and reduce strain on the Achilles tendon.
Get Fitted
When shopping for your next shoe replacement, make sure to have your feet measured by a shoe salesperson. Wearing the wrong size, whether too small or too large, can contribute to gait issues and discomfort, which is why securing a proper fit is key to maintaining healthy alignment and reducing the risk of injury.
Conclusion
Shoes are more than a fashion statement; they play a critical role in your overall health. Now that you are equipped with the newfound knowledge discussed above, consider making smarter choices about your footwear moving forward to steer clear of back pain and tendon issues and keep your body aligned and comfortable. Don’t underestimate the impact of a good pair of shoes—your spine and feet will thank you.
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