We’ve all had those relationships that drag out just a little too long – the ex that just won’t leave or the toxic friend we can’t seem to drop. We have a hard time letting go, even if something is bad for us. Drs. George and Stefanie Olar at 360 Chiropractic in Lacey says this harmful trait carries over to those old dingy shoes that we just “love.” But that love is one-sided and pain-causing, specifically for your feet, knees, hips and lower back. Stop suffering: it’s time to break up with your shoes.
“They’re like old friends, faithfully by your side through every mile, every stumble and triumph and now they rest quietly in the closet holding the stories your feet once told,” shares Dr. Stefanie.
Old Shoes Cause Knees, Hips and Back Pain
Humans like comfy things. For example, nothing is better than a pair of broken-in jeans. You know the pair, you’ve owned them for years. They fit you perfectly – not too tight, not too loose. But if you look closely, you notice the wear and tear that shows their age. Maybe they are thinning at the knees. Maybe there is already a hole somewhere. The cuffs are tattered. Paint is splattered on one side. They tell a story. Your shoes tell a story too, but it’s not so innocent.
“Worn-out shoes are like bad exes, they start causing problems when you least expect it,” says Dr. Stefanie.
Maybe you’ve noticed your shoes creaking a bit when you walk and you think, “Ahh, finally, they are broken in and comfortable.” But Dr. Stefanie says that creak tells a different story. “They’re broken down,” she says. “That lack of support is now playing a slow jazz number on your lumbar spine and your knees are doing an interpretive dance out of alignment.”
If you didn’t already know, your feet support your entire body. When they don’t get the right support from shoes, they start compensating. Compensation – a lot like compromise in a bad relationship – leads to all kinds of pain. “Think of your feet as the foundation of a human Jenga tower,” shares Dr. Stefanie. “With each step, 26 bones, 33 joints, and over 100 muscles, tendons and ligaments are absorbing shock and stabilizing your body. No wonder your feet hurt at the end of a long day with bad shoes!”
Worn-out shoes have little to no tread, no arch support and/or uneven worn soles. “Over time, this throws how you walk, causes uneven pressure on your joints and contributes to misalignments that can trigger pain from the ground up,” shares Dr. George. Basically, when the foot hits the ground, everything changes.
Wear on Your Shoes Tell You About Your Body
Have you ever looked at your old shoes? They can actually tell you a lot about your body’s movement. Dr. Stefanie points out these three things to look for and what they mean for your body mechanics:
Outer/inner heel worn down: Excessive pronation – inward roll of the ankle – or supination, outward roll of the ankle, will cause your heel to be worn down unevenly. “Basically, your walk might turn heads, but it’s your shoes doing the hard labor – and they’re starting to file complaints,” adds Dr. Stefanie.
Uneven wear on one shoe: Your hips might be doing their own thing without telling the rest of your body. That could include structural issues such as a shortened leg or uneven pelvic alignment caused by injuries or repetitive movements.
Completely flat soles with zero bounce: You’re walking on pancakes and it’s time for an upgrade, Dr. Stefanie says.
When Should I Buy New Shoes?
So when exactly is it time to break up with your shoes and find some new mates? Dr. George says athletic shoes typically can last around 300-500 miles, which may sound like a lot, but you may be surprised at how quickly you rack up that number. Other signs include:
Test the twist: Grab the shoe and twist it like a pretzel. If it folds like a taco, it’s not giving you much support.
Support, support, support: Look for arch support that fits the shape of your foot, heel stabilization and shock absorption, especially if you stand a lot or walk on hard surfaces.
Get professional input: A podiatrist, chiropractor, or physical therapist can recommend inserts or shoe types based on your gait and arch type. “Think of us as shoe therapists,” shares. Dr. Stefanie. “No judgment, just better posture.”
And yes, buying new shoes is expensive…but so it letting your entire body fall into misalignment. “Don’t wait until you are laying on a heating pad and Googling sciatica stretches,” shares Dr. Stefanie. “Prevention is way cheaper than pain management (and much less dramatic). Check your soles. Listen to your heels. Respect the arch. And retire that one pair of shoes you’ve had since 2012. You know the ones.”
And if you have been wearing worn-out shoes, head to 360 Chiropractic in Lacey. They can help realign your body using chiropractic adjustments, massage out those muscles and ligaments, and even measure your foot for custom insoles using a 3D system called Foot Levelers, which uses unique lasers for each foot to measure the three arches. For more information, visit the 360 Chiropractic website.
360 Chiropractic
5101 Lacey Blvd SE, Lacey
360.923.0360
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