We all need to upgrade our shoes at some point in our life. Whether our feet have outgrown our latest pair or we’ve worn them for so long that they are essentially falling a part, every once in a while we need to buy a new pair of everyday or athletic shoes. When you’re trying to find a comfortable and supportive pair, know that it’s not all about how the new shoes fit. A smart transition plan is also key. In today’s blog, we explain how having a transition plan when switching shoes can help protect against common foot and ankle injuries.
How To Transition To New Shoes
As we’ve said numerous times on this blog in the past, the two shoe qualities that we want you to focus on are comfort and support. If you choose a shoe that is comfortable to wear and that supports the unique shape of your foot, you’ll be off to a great start, and we’re confident that your feet will be protected most of the time you’re wearing the shoes. However, comfort and support aren’t all you need to be aware of when it comes to choosing and switching to a new shoe. You’ll also want to be wary of how to transition to a new shoe.
Switching cold turkey to a new shoe can cause some problems if you’re not careful, especially if you intend to wear that new shoe for an extended period right away. If you’re an athlete who is going to put a lot of stress on your feet in these new shoes or you’re someone who stands and moves for eight hours a day at your job, it may pay to slowly break in your shoes overtime.
As we noted in this blog post that focused on transitioning to minimalist or barefoot running, researchers found that many minimalist runners eventually adopt a forefoot strike pattern. However, in that study, runners who made an abrupt switch to minimalist shoes didn’t quickly transition to this strike pattern, which caused increased stress and loading on their feet. It took time for runners to naturally adjust their footstrike pattern to their new shoes, and while you may not be making as stark of a switch in shoe choice, the point still stands – a more deliberate transition to new shoes can help your feet, ankles and whole body get used to the new ways force and stress are dispersed on your feet.
Instead of jumping into a full day on your feet in your new shoes, slowly break them in over time. Wear your new shoes around the house or for short outings outside the house so that the muscles in your feet can get used to small changes in stress patterns caused by the new shoe. Wearing them for shorter periods can also help to limit the development of blisters, sores or other wounds that may develop if the new shoes put pressure on or irritate specific areas of your skin.