Choosing the right pair of sneakers

Regular movement is extremely important for physical, cognitive and mental health. It improves muscle, heart and lung function, in addition to keeping thinking and memory sharp and reducing risk of depression and anxiety. But once you get moving, how do you make sure you are keeping your body safe and healthy? Start with your shoes.

Your shoe choice impacts stress distribution in the foot, ankle, knee and hip and can drastically impact comfort and injury risk during an activity.

Running Shoes

Running shoes are meant to be worn for running and walking activities. They are built to protect the foot during repetitive motion and are typically structured with a stacked heel and flexible forefoot to promote forward motion. You can find running shoes with high levels of cushion and some that offer a barefoot style ride. While the difference in cushion is highly related to personal preference, barefoot shoes require significantly more foot, ankle and calf strength and you should transition into barefoot running gradually, even if you are a seasoned runner.

Running shoes have poor lateral stability and, while they can be worn for fitness classes, may leave you feeling sluggish during dynamic movements. Also, running shoes can be fine for lifting with machines, but if you are using free weights or barbells, we recommend skipping the running shoe for a flatter shoe with a stiff bottom.

Cross Trainers

Cross training shoes are great for fitness classes, lifting and agility. They are built for versatility, including a flexible forefoot that supports side-to-side motion and quick direction changes. While most cross trainers have cushion in the forefoot for landing on the toes, they typically have less overall cushion and a flatter, firmer bottom than most running shoes.

Cross trainers have poor shock absorption and are not suitable for running. A cross trainer can be worn for court sports, such as basketball and tennis, but we do recommend that if you are going to regularly participate in a court sport, you invest in a sport-specific shoe, which is built for the specific movement demands and playing surface of the sport.  

Lifting Shoes

Lifters are specifically designed for weightlifting, with a flat and stiff sole that provides a stable base of support and better weight distribution between the heels and midfoot. You can find lifters with zero drop, or the toe and heel of the shoe at the same height, or a stacked heel. Stacked heel lifters are typically used by power or Olympic lifters; however, they have become more popular for general lifting because the raised heel promotes better squat form for those with lower body mobility restrictions.

Lifters are not meant fitness classes, agility or running because they are too stiff and have poor shock absorption. While the elevated heel is appropriate for powerlifting, Olympic lifting and squatting movements, use caution when deadlifting with a raised heel, because they can alter form and can increase strain on your back.

Struggling with pain related to improper footwear? FIXXED is not just another physical therapy clinic. As Wakefield's first-of-its-kind recovery studio, FIXXED blends performance-based physical therapy with convenient recovery services in an environment designed specifically for active individuals like you. Take your first step towards pain-free movement and scheduled a consultation today.