Your Shoes Are Causing Foot Issues

321go • July 25, 2023

We live in a society where wearing shoes in public places is normal and probably for good reason since it would be not hygienic. Walking barefoot on public grounds/floors would be a recipe for athlete’s foot and plantar warts. So it’s understandable that we walk with shoes on for most of the day.

However, that doesn’t go without consequences. 87% of humans will experience some form of foot issues at some point in their life. Part of the contributing factor is your shoes for two reasons.

1) The width of your shoes

Most of the shoes out there are too narrow which bring your toes closer together then they are supposed to. This can lead to bunions and other anatomical deformities in the foot that can cause injury and make your feet less stable on the ground. Below is a picture of how spread apart your toes should be!

A close up of a person 's feet with a black background

2) The cushion in your shoes

The more support your shoes have, the less your foot muscles have to work when you are walking, running, or lifting.   Which can be good in some cases if you are dealing with acute foot issues. However, like any other muscle group, they need to be trained.  Shoes often become a crutch for foot dysfunction which doesn’t just lead to foot injuries but also knee, hip, and back issues potentially.  A recent study actually showed people who experienced plantar fasciitis actually had signs of tendonosis of the plantar fascia when evaluated which means the discomfort might have been caused by  the tissue degenerating and becoming too weak to support the foot.

So what should you do?

Well first, get a wide toe box shoe that allows you spread your toes and perhaps purchase a toe spreader that you wear 30 minutes per day to get your toes aligned in optimal position.  The second thing you should do is incorporate foot strengthening exercises that include:

**Do 3 x 10 reps of each 2-3x/week

Towel curls – put towel down on hard surface and use your toes to curl up the towel as much as possible

Bodyweight Squats(Barefoot)- While performing the squat, think about grabbing the floor with your toes and maintain the foot tension throughout the movement

Calf Raises(Barefoot)- Feet relatively close together, press through pads of feet to elevate heels off the ground and think about grabbing the floor to maintain foot tension throughout the movement

If you are experiencing tightness or discomfort in your feet I recommend using a lacrosse ball and rolling out the plantar fascia area for 5 mins per foot before performing the exercises!

If you want to learn more about what you can do to improve your foot health, you know where to find me!

Coach Evan

References:

The Foot Collective

recent posts

A group of people are running on a path in a park.

Summer Fitness Guide

By Evan Amell • May 20, 2025
Summer is a time for vacations, outdoor adventures, and relaxation. While it's tempting to take a break from your exercise routine, staying active during these months is crucial for maintaining your health and energy levels. However, the heat, travel, and changes in routine can make it challenging to stick to your fitness goals.  In this blog post, we'll explore effective strategies to help you stay consistent with exercise throughout the summer. From adjusting your workouts to beat the heat to finding fun outdoor activities, we've got you covered.

Making the Most with Minimal Equipment

By Evan Amell • April 22, 2025
I recently worked with Redfin to provide them with some insight on making the most of minimal equipment when doing home workouts for a blog post they put together titled 9 Home Workout Ideas to Stay Active and Fit at Home . See below for the excerpt featuring quotes and recommendations for me on how you can best utilize whatever equipment you have at home to keep working towards your fitness goals!

If you don’t have time for your wellness, you will be forced to make time for your illness.

By Evan Amell • March 12, 2025
Now you probably read the title and thought “that is a pretty dark way to look at this”. However, the unfortunate reality is that there is truth to it. People way too often kick the can down the road. Year after year after year after year. Until one day it finally catches up with them. They find out that they have elevated blood sugar. They find out they have osteopenia that could lead to osteoporosis. They find out their triglyceride and cholesterol levels are concerning. They take a fall and fracture a bone. You get the story. They have a bad wake up call. People take their health for granted until it starts to go. Remember the times that you lose electricity because of a storm or accident? Almost makes you feel helpless since everything runs on electricity. The difference with that versus the scenarios I gave you above is that all those issues are preventable with healthy lifestyle choices. The key is being proactive. It doesn’t mean you need to take on a regimen like a professional athlete. You are too busy for that. However, you can do things today that will put you at a SIGNIFICANTLY LESS risk to developing chronic disease and aside from that, improving your quality life. We talk about investing financially for your future but think of eating healthy and moving daily as your investment in your health so you can THRIVE in retirement. Traveling. Playing with your grandkids. Not paying huge medical bills because of unhealthy decisions. Maintaining your independence. All very important things but require time and effort in order to reach those milestones in your later years. So don’t wait until it's too late. Strength training 2-3x/week, walking daily, and eating mostly whole foods will have a profound effect on your health in ways you wouldn’t think possible.