Putting your feet first

We tend to take our feet for granted but anyone that's ever had their leg or ankle in a plastercast will tell you how much more difficult life becomes when you can't walk normally.

The truth of the matter is that a large majority of lower body injuries are caused by what we put on our feet. Recent research found that over 200,000 people each year suffer injuries from broken ankles to shin splints caused by wearing poor or incorrect footwear.

These injuries cost the NHS a whopping £40million a year.

The Footwear Offenders
Fashion footwear is often the biggest culprit when it comes to poor foot health. Shoes that are pretty or fashionable are often too high, too tight or too flimsy to offer our feet the support they need. When we wear ill-fitting or unsupportive footwear for long periods it leads to more serious health problems including anything from bunions to bad backs. We're probably all familiar with the problems associated with high heels but what about other types of shoe?

Ballet Pumps
They might look pretty but The Society of Chiropodists and Podiatrists claim that totally flat shoes like ballet pumps can actually be as bad for feet as high heels. The style of the ballet pump is tight by design, squashing toes into the front of the shoe and causing corns and calluses to develop. Solving the problem isn't as easy as choosing a bigger size either. In larger pumps an adapted walking style and some toe scrunching is required to keep them from falling off. This causes a strain on the knee and the tendons and can cause conditions such as plantar fasciitis to develop. They also have no arch support, and can cause pain to the ball and heel of the foot because of the thin soles.

Imitation UGGS
We've all walked behind someone in a pair of UGG-style boots and seen them practically stepping on the floor as their foot falls off the side of the shoe! Many cheaper UGG-style boots offer no support to the heel of the foot, this coupled with a cheap sole that wears down quickly and you'll soon find you're falling of the sides of the sole. With your foot out of alignment from the rest of your lower body you're much more prone to all sorts of injuries from knee pain to a twisted ankle.

Flip-Flops
In the majority of pairs, toe-scrunching is a necessity if you don't want to lose your flip-flops. Over a period of time this can lead to tendonitis, shin splints and plantar fasciitis. A totally flat flip-flop offers no support for the heel or arch of the foot meaning that your foot moves around a lot so you're much more likely to trip over and hurt yourself.

Choosing the right footwear
Footwear should be appropriate for the situation as different surfaces place slightly different demands on the body, if you're running, you need cushioning and flexibility but if you're hiking over rough terrain, you need a more solid and supportive shoe.

The fit of the shoe is very important because if they are too big your foot will move forwards/backwards and side to side resulting in blisters. If they are too tight then blood flow can be restricted, this can be painful and should be avoided. Be certain to find a shoe that is comfortable without allowing your foot to move excessively inside it.

People generally have one of three types of foot; pronating, where the feet roll in, supernating, where they roll out, or neutral. Choosing a trainer or insole that matches your foot type will provide optimum support. Good footwear shops should be able to advise you about this.

Finally, shoes are like tyres, they need changing periodically and will last for a few thousand miles depending on their quality and the circumstances in which they are used. The shock absorbency of the sole will only last so long. A good way to tell if it is worn out is if you develop sore calf muscles after walking or exercising.

Clever Footwear

Oven mouldable insoles

Even the most supportive shoe on the market is flat inside so a good insole is crucial to prevent foot pain and provide internal stability. SOLE Footbeds mould to fit your foot perfectly, improving comfort and reducing foot pain. They are also a great alternative to expensive orthotics. Simply pop this insole in the oven and the arch support and base layer can be moulded to the shape of your foot! It's also ‘wear-mouldable' over a period of time. There's a moisture wicking top layer and thick cushioning to absorb shock, while the deep heel cup keeps your foot aligned in the shoe. £35 www.yoursole.co.uk

Reflexology shoes

Chung Shi shoes give your feet a little reflexology while you walk! They're lightweight and durable but they also help to improve your posture thanks to the curved sole and revolutionary new reflexology bar. This unique design also works lower leg muscles up to 200% harder than regular trainers, to help increase circulation and flexibility, as well as improving core stability. £155 www.ljmsports.co.uk

The hybrid shoe

The Exhale is the new hybrid shoe that can be worn inside and out. This slipper/shoe hybrid is perfect for all sorts of activities, from apres-ski to lounging around the house. A Sherpa lined footbed offers ultimate cosiness for cold winter days. You can wear the Exhale as a proper shoe or fold down the heel panel for slip-on comfort.

The Exhale also has a mouldable design which means that 100% of your foot is supported. The Exhale is lightweight - the women's size 5 weighs just over 400g - but offers all the warmth and support of a traditional winter shoe. It's water-resistant and there is an antibacterial Polygiene coating inside to help combat foot odour. £55 www.yoursole.co.uk