I used to blame all my injuries on my shoes. Too much cushion, not enough cushion, the wrong drop—you name it. Sure, some shoes were too narrow and caused foot pain, but when I finally found shoes that fit well, I realized it wasn’t the shoes causing my issues. The real problem was something else entirely.
For most of my running career, I focused solely on cardio, especially running. I had never struggled with overuse injuries before, and I didn’t connect the dots that the biggest change in my routine was that I stopped strength training. When I was lifting heavy, I rarely got injured and felt strong. But after a few years without strength training, I started experiencing aches in my feet, knees, hips, and even suffered a stress fracture in my pubic bone.
For years, I kept experimenting with different shoes, thinking they were the solution to my problems. That’s when I met Kelton at Steady State Health, a physical therapist who changed everything for me. He encouraged me to lift heavy weights again and gave me corrective exercises to address my muscle imbalances. I was even on the verge of booking surgery for a bunion and Haglund’s deformity that caused me constant pain. But after six months of working with Kelton, I no longer had any pain—and I never needed surgery.
My mindset shifted, and I started learning more about the importance of corrective exercises. I became a certified personal trainer and corrective exercise specialist and now attend monthly coaching meetings Kelton hosts to keep learning. I also refer my athletes to him when they struggle with injuries. What I’ve learned, most importantly, is that it’s usually not the shoe, but rather muscle imbalances that can be corrected through strength training.
The right shoe should fit well, giving your toes room to splay and ensuring there are no hot spots. For road running, you might prefer a bit more cushioning and responsiveness to help propel you forward comfortably. For trails, good traction is key. Whether you prefer zero-drop or a traditional shoe, the key is finding what feels right for you.
It’s also a good idea to rotate between at least two different pairs of shoes. This activates different muscles and helps keep your feet strong. In addition to wearing the right shoes, you should also strengthen your feet with exercises like calf raises, toe raises, banded toe exercises, and ankle mobility work. The stronger your feet, the less likely you are to experience pain, and the more likely you are to improve your performance.
Incorporating a strength routine that includes heavy lifting with lower reps can prevent injury and make you a better athlete overall. And don’t forget core work—it’ll help you stay upright if you trip!
In closing, if the shoe fits and matches the terrain, go for it. But don’t forget to do your strength work, too. If you need help building a strength routine, reach out! And if I can’t help, I’ll happily refer you to someone who can. Your body will thank you for it!
Reduce pain and improve your performance!
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Let’s see if I can help you feel better so that you can perform better.