Educational Articles: Athletics

Here’s a common scenario some of you may find yourself in: It’s been a few months since you last pulled on your athletic shoes, and you’ve been wearing conventional shoes at work that meet the office dress code but are kind of constricting. There is a big annual walking or running event coming up in the not-too-distant future that you always participate in, or you’ve recently discovered a new event... Read more

Dr. Robyn and I were reminded on a recent hike of the importance of wide toe box footwear and natural toe splay for foot comfort and injury prevention. The combination of Correct Toes toe spacers and men's and women's wide toe box footwear is extremely helpful in preventing the foot and knee problems that plague so many trekkers, especially on long hikes and descents, and it saved us from considerable... Read more

Outer foot pain is a symptom that may occur in runners, especially runners who record high weekly mileage or who use conventional athletic footwear. Numerous factors may contribute to outer foot pain in runners, including running shoes that contain injurious design features, excessive training (i.e., overtraining), an insufficient warm-up, and poor nutrition. Outer foot pain, while potentially debilitating for runners, typically responds to natural, noninvasive, and conservative therapies, such as... Read more

Correct Toes is a potent foot health tool that can be used when performing certain key strengthening exercises to help enhance balance and foot stability. Having a strong, stable base of support can allow you to perform these exercises with proper alignment in the ankle, knee, and hip joints and generate more power throughout your whole body. The strengthening exercises demonstrated in this video include: 1. Kettlebell Deadlift; 2. Single-Leg... Read more

Despite changes in materials and construction techniques, not much about the shape of cycling shoes has changed over the years. Cycling shoes, like rock-climbing shoes and soccer cleats, are notoriously constricting (and uncomfortable) footwear, as they hold the big and little toes in bunion and bunionette configuration, respectively, for prolonged periods during rides. They also contribute to hot spots, ingrown toenails, plantar fascia pain, hammertoes, and other foot problems. Read more

If you look at the foot of a young child, you will notice that his or her toes are spaced well apart. The foot of a young child is naturally designed for optimal balance and gait, and if the foot maintains this shape, optimal stride is preserved through old age: a finding observed in barefoot populations the world over. In industrialized societies, however, people spend a lifetime wearing shoes with... Read more

Foot pain while cycling (as well as foot pain after cycling) is a common experience for riders of all stripes. Almost all road cyclists, mountain bikers, and even bicycle commuters experience at least some degree of foot pain at some point during their riding careers. The pain may be so severe that it prevents participation in cherished bicycling activities and events, or, in some cases, forces a premature retirement from... Read more

Dr. Robyn and I are often stopped on hiking and running trails by fellow outdoor enthusiasts who notice our unique footwear choices. With puzzled looks on their faces, they ask us how we avoid spraining our ankles in such minimalist footwear on such uneven terrain. The truth is, minimalist shoe wearers are at a distinct advantage when it comes to avoiding dreaded—and often temporarily debilitating—ankle sprains. But not all minimalist... Read more

Propping up the foot arch is a common approach used by physicians to help treat certain foot and ankle disorders. Arch support is also a design feature commonly touted by shoe manufacturers as beneficial. But we thought it would be helpful to discuss what arch support really means and whether it’s truly necessary—or even desired—in the foot. To understand our arch support philosophy, it’s important to understand the architectural principle... Read more

For decades, we, as footwear consumers and users, have been told that we need plenty of padding in our shoes and under our feet to help boost comfort and buffer the forces on our bodies that occur during standing, walking, running, and jumping. Like many things in the health arena, this information has become common knowledge and accepted as fact. Shoe industry bigwigs along with countless healthcare professionals have championed... Read more

Running is a type of moving, or dynamic, meditation, and I, like many others, run to recalibrate my outlook on life, center my wandering mind, and spend time in the invigorating “flow” state so often experienced by athletes, gamers, musicians, and other performers. There is something so fundamental and primal about running; indeed, our ability (and willingness) to run long distances is something that sets us apart from all other... Read more

Keeping your feet dry is important in preventing blisters, warts, and fungal skin and nail problems. Consider incorporating the following tips into your daily routine to keep your feet dry and your foot health hygiene optimized: Remove the liners from your shoes; place your shoes next to a heat source to encourage complete drying; dry your feet thoroughly after bathing and/or swimming, especially between your toes; wear Cool-Max or wool... Read more

Certain foot exercises, along with appropriate footgear, can help rehabilitate your feet (including your toes) by stretching tight muscles and strengthening weak ones. Helpful foot exercises restore a dynamic balance between your foot and toe flexor and extensor muscle groups as well as integrity to the tissues (i.e., muscles, tendons, fascia, etc.) that act upon or within your feet. In this blog post, we share with you video demonstrations of... Read more

Hiking—in all its many manifestations—is a hugely popular outdoor pastime, and almost everyone seems to have an opinion about what kind of footwear is best for this beloved activity. This article takes a closer look at hiking boots and discusses some of the most common misconceptions about this important type of footwear. We debunk the biggest hiking boot myths and examine why conventional hiking boots cause foot problems in so... Read more