/A good running shoe prevents injuries

A good running shoe prevents injuries

If you exercise a lot, good footwear is important. This applies to both children and adults. If someone comes to her with complaints on the foot, knees, hips or back, sports doctor Jessica Gal always asks if they want to take their sneakers with them.

A shoe provides a lot of information. If someone has feet that tend to sink in and does not train on suitable footwear, that could be a cause of the injury.

In general, you can say that a good running shoe:

  • A sturdy heel cap must have that encloses the heel well;
  • Should sit comfortably;
  • Must fit well around the foot, but must not be too tight;
  • Sturdy in the middle section;
  • Has a bending point on the front, where the toes also bend;
  • Made of material that breathes sufficiently to prevent sweaty feet and blistering.

Every sport has its requirements

“But,” said Jessica Gal, “every sport is different and sets its demands on footwear. A room usually has a hard, rough surface. Then the shoe must provide good cushioning and strong support for lateral movements.

When running, the foot continuously makes the same movement. A good running shoe is therefore light, gives good cushioning, has good stability, and promotes the winding of the foot.

In this category, you have two types of shoes: the neutral and the anti-pronation shoe.

Neutral running shoes are suitable for runners with a neutral foot shape, and with whom the foot sinks little when it lands and tilts inwards. The ankle stays more or less straight above the foot.

With anti-pronation shoes, a so-called anti pronation block on the inside of the foot helps prevent the foot from tipping inwards when unwinding. A slight degree of pronation is good to dampen the shock of coming down, but if the tilt or pronation becomes too large, injuries of the foot, lower legs, knees, and even the hips and back can occur.

In adults, body weight can also play an important role in the purchase of athletic shoes. A heavier person needs a firmer sole with more cushioning.


If a sports shoe does not fit properly and offers too little support, feet and knees may buckle excessively and injuries may occur.

“Stability is important to prevent injuries,” said Jessica Gal. “Fortunately, you can train stability yourself well by doing exercises that strengthen the foot and ankle muscles. For example, by standing on a towel and curling it with your toes. Another exercise is to stand on a job and then sag. Make sure that the knee keeps pointing forward. You can do this while brushing your teeth. “

Not on growth

In children, susceptibility to injuries usually develops after their ninth or tenth year when they exercise more and grow faster. Then parents must pay attention to when buying athletic shoes.

It is tempting to buy shoes to grow up because sports shoes are not cheap. Also, parents should not do that, because if the shoe is too big, the foot may slide and blisters may develop or the feet may contract.

Writer Jessica Gal