Walking has effects on blood pressure, heart, blood circulation, cholesterol, blood sugar, muscles, bones, endocrine, metabolism, mood, responsiveness, balance, and coordination. However, every step puts a lot of pressure on the feet and knee joints. The faster you walk, the greater the pressure on your feet and knee joints, and the greater the ground impact on your heels.
The moment the heel leaves the ground, the pressure on the foot is more than two or three times the body weight due to acceleration. After the toes leave the ground, the muscles on the back of the calf have to be busy, but the muscles on the front and side of the calf have to work again. Therefore, after walking for a short period, people often start to mourn their father and call their mother, screaming for sore feet, sore legs, knees, and back pain. In addition to identifying possible physical and mental factors, strengthening the foot and leg extensions, and muscle training, you must also wear suitable shoes.
Before choosing any shoes, you must first understand your feet to make a wise choice. Just like a face, no matter whether it is beautiful or not, no one pair of feet is the same, and even the left and right sides of oneself are not completely symmetrical. From the basic structure, the feet can be summarized into the following three types:
1. Duck female feet
2. high arch feet
3. the mean foot
Vector – vector illustration of flat and normal feet
Duck female feet are also flat feet or low arch feet. People with super flat feet will rotate internally when they walk, that is, the knee joints on both sides turn inward as if two cross-eyed eyes are glaring at each other. Causes knee joints to collide, joint belts are loose, leg muscles, joints, and ligaments suffer from undesirable disasters, and they bear a greater load when walking. Wear on the inner side of shoes worn by people with flat feet is more pronounced than on the outer edge.
Therefore, people with flat feet should choose a style with a harder sole, high surrounding support, and a less thick sole to provide more stability to the foot or place customized medical insoles on the sole to improve walking posture.
People with high arch feet walk in contrast to people with flat feet. Their legs are more externally rotated and the ankle and knee joints are more stressed. Therefore, the outerwear of shoes worn by people with high arch feet is more obvious.
People with high arches should choose softer insoles, greater elasticity, and thicker soles to reduce the impact force.
The moderate foot is the usual standard foot type. The shoes usually seen are made for this type of foot, so the choice is large. As long as it is comfortable to wear, it is probably right.
How to choose shoes
1. There are shoelaces. Because the shoes will go wider and wider, if they are not tied up with shoelaces, they may become barefoot without knowing it.
Second, the size is moderate. The principle is that the foot will not be loose and uncomfortable in the shoe, and the feeling of being protected and supported should be the principle.
3. There must be sufficient support around the shoes, especially the middle and rear. Because after the heel hits the ground and before the whole foot hits the ground, the ankle rotates internally, so the inner side needs to have enough support to prevent foot pain and calf pain. 4. Leave about one centimeter of space at the front end for the toes. To avoid suffocation with the toes when walking.
5. The width should be moderate. The shoes are too wide and walk like a boat; the shoes are too narrow and walk like a woman with bound feet.
6. The part of the ankle joint shall be subject to the height that will not be worn to the ankle. The ankle joint is too low and becomes a slipper.
7. The heel of the shoe should not be too soft to provide the necessary support for the heel and ankle. The heel of the shoe needs some elasticity to absorb the shock so that it has some cushioning effect when the foot is on the ground. Otherwise, every time the heel hits the ground, the impact force will be transmitted to the head through the ankles, knees, thighs, pelvis, and spine, causing soreness here and there, and even causing oneself to concussion for no reason. In addition, the heel should not be more than two centimeters high.
8. The sole cannot be too soft or too flat. A sole that is too soft has no protective effect, and it is easy to damage the fascia of the sole and cause soreness under the big toe. Walking in shoes with a completely flat bottom, the calf muscles and Achilles tendon on the ankle will become too tight, causing soreness in less than a few steps. In other words, the heel of the walking shoe must be a certain height, about one or two centimeters, so that the calf muscles and Achilles tendon will not get angry when walking. When trying on, grab the toe with one hand and the heel with the other. Twist the shoes twice like a towel. If it feels like a ball of wet flour, with no resistance at all, the shoe will fail. If it twists like a piece of wood, it fails. It must be flexible and scalable.
Nine, the average person’s two feet are not the same or the same size. In principle, when choosing shoes, use the larger foot as the standard.
10. Trying on shoes at night is more accurate. Most people’s feet are bigger at night than in the morning, so it’s best to try on new shoes at night, especially after a day of work.
11. Custom-made insoles can make your feet more comfortable.
12. After choosing shoes, walk around in the shoe store first. If they are suitable and comfortable to wear and pass the above tests, you can start bargaining.
Maintenance of shoes
Have at least two pairs of walking shoes. Don’t wear one shoe to the bottom. Change a few pairs of shoes to allow enough time for the shoes to breathe and deodorize. After taking it off, put it in a cool place for ventilation. Do not use a hair dryer or expose it to the sun to avoid deformation. Before wearing the shoes for the first time, spray a layer of waterproof protective film.