We don’t think much of balance and stability during our younger years—it’s just a benefit of the age we are at. But, as we get older, it can be a bit challenging to maintain balance and stability because of many things, such as illness, chronic pain, and any injuries. Of course, there are ways to help prevent falls and maintain balance, one of which is choosing the right footwear. It doesn’t matter if you’re walking through your home, exercising, running errands, or spending time outdoors; the right footwear plays an important role in making sure you are steady on your feet. Good balance helps avoid injuries, improves posture, and allows you to remain active and independent for longer.
Footwear is often ignored, overlooked, or bought because, well, it “looks good,” but believe it or not, ‘bad’ or ill-fitting shoes can make you more vulnerable to falls and discomfort, especially in environments where the terrain is uneven or the weather conditions can change quickly. Whether you’re maintaining an active lifestyle or simply looking to make your daily activities more secure, here are some things about footwear that you should think about.
Why Footwear Matters: The Impact of Shoes on Balance
How we walk, the surfaces that we walk on, and the activities we do while upright are all impacted by the type of shoes we wear. Footwear also has an impact on your posture and gait (the way you walk). When your shoes don’t have the necessary support, you may experience discomfort, altered walking patterns, or a lack of confidence in your movements, which can lead to potential falls. Here are some ways that good or proper footwear can help with stability:
Arch support
If your shoes don’t have good arch support, it can lead to your foot misaligning, which can result in uneven weight distribution. This can make it hard for the body because it can lead to muscle strain, joint discomfort, and then, of course, affect your balance. People with flat feet or high arches are especially vulnerable to these concerns!
Soles
Smooth, slippery, or worn-out soles are a definite no—it can lead to slipping, especially in wet, rainy, or damp weather.
Bad fit
Shoes that are too tight or too loose can make you unstable while you’re on your feet—tight shoes can cause discomfort, restricting movement, and loose shoes may not provide the proper grip, causing your foot to slide inside the shoe.
Cushion
Without enough cushioning in the shoe, the impact from walking or standing for long periods can strain your joints and muscles. This can lead to discomfort and negatively affect your balance.
What To Look For In Footwear For Stability
When choosing your shoes, find ones that promote balance and prevent falls. There are some important features that can help you choose the best.
Arch support
The arch of your foot is what helps you distribute your weight evenly across your feet. If there is no good arch support, your foot can roll inward (pronation), which can affect your gait and balance. This can be uncomfortable and even lead to conditions such as plantar fasciitis or Achilles tendinitis.
Tip: Buy shoes that have built-in arch support or orthotic insoles if you have high arches or flat feet.
Non-slip shoes
This is one of the most important things to think of because it helps in preventing falls. Non-slip soles are designed to provide excellent traction, reducing the likelihood of falls in any environment. It helps to make sure that you are stable on many types of surfaces.
Tip: Look for shoes with rubber soles or textured patterns that can grip surfaces, even when wet.
Cushioning and shock absorption
Besides comfort, shoes that have cushioning and shock absorption reduce the impact that each step has on your joints. The cushioning is what helps the shoe absorb the shock generated from walking or standing for long periods of time, which helps in preventing strain on your knees, hips, and lower back.
Tip: Look for shoes with EVA (Ethylene Vinyl Acetate) foam or memory foam insoles that have cushioning but also still maintain support and comfort.
Stability features
Shoes that are designed for stability have wider bases and reinforced sides to reduce foot movement inside the shoe. These help to prevent excessive foot rolling, which can lead to ankle sprains or falls. Stability shoes help with a more natural walking motion and provide solid support, making sure that your foot remains aligned throughout your movement.
Tip: Stability shoes are especially good for people who are physically active or spend long hours standing.
Heel height and shape
Heels that are too high can throw off your center of gravity and increase the likelihood of a fall. A low, broad heel or a flat sole is better for balance and stability. When choosing shoes, try to buy ones with a heel that’s no higher than one inch to prevent instability. High heels disrupt your posture and gait, placing unnecessary strain on your lower back, knees, and ankles.
Tip: Buy shoes that have a low or wide heel for everyday wear, and save higher heels for occasions when you won’t be walking much.
Toe box space
If there is a narrow space where your toes are squeezed together, it can lead to discomfort and even deformities like bunions or hammertoes. A shoe with a roomy toe box allows your toes to move freely, which helps in improving balance and reduces the risk of falling. A cramped toe box can lead to foot pain and instability, especially when walking for long periods or on uneven surfaces.
Tip: Choose shoes with a spacious, rounded toe box to avoid constriction and promote natural foot movement.
Types of Footwear Ideal for Stability
Orthopedic shoes
These shoes are made to help with foot issues or conditions like arthritis, plantar fasciitis, or flat feet. They help in arch support and cushioning and are custom-built for foot health and stability.
Walking shoes
These are best if you enjoy daily walks—they are commonly lightweight, supportive, and have shock-absorbing soles. They are designed to cater to a natural walking motion, providing excellent support for stability and long-term comfort.
Sports shoes
If you like light sports or exercise, sports shoes help in handling impact and also in supporting quick movements. They have cushioning and stability, making sure that your balance remains intact during physical activities.
Slip-resistant shoes
These are especially great to prevent slipping and falls on wet or uneven surfaces. These shoes are perfect for you if you commonly spend time in areas where surfaces can be slick, such as bathrooms, kitchens, or outdoor walkways.
Casual shoes
Yes, more often than not, casual shoes focus on style and not support. It’s important to choose casual shoes that have features like cushioning, arch support, and a non-slip sole. Try your best to maintain both style and practicality!
How To Choose Footwear Based On Individual Needs
Activity level
If you like to walk or work out often, choose shoes that are designed for this specifically, like walking or running shoes. These shoes have excellent cushioning, arch support, and stability for daily use.
Foot conditions
If you have been diagnosed with a foot condition like bunions, flat feet, or plantar fasciitis, you’ll need to buy shoes that help with them, such as orthotic shoes or insoles.
Foot shape
Wide, narrow, flat, or high-arched—the shape does matter when it comes to shoes. Make sure your shoes accommodate your unique foot shape to prevent discomfort and enhance stability.
Comfort
Make sure your shoes fit properly, have good support, and feel good on your feet. Shoes that are too tight or too loose can lead to instability and discomfort, which can lead to falls.
Choosing the correct footwear may seem like a waste of time or a trivial decision, but it truly is important to prevent falls and maintain balance and stability—especially as we age. Footwear is basically a foundation for all of your movements and can directly affect your posture and gait. By focusing on your needs and comfort, whether you’re navigating the streets of a busy city or enjoying a quiet walk in nature, the right shoes help you stay steady and safe.
FAQs
- How do I know if my shoes fit properly?
Well, professionally speaking, a shoe that fits properly has about a thumb’s width of space between your longest toe and the shoe’s front. It should not feel tight but snug, and there should be enough room for you to move or wiggle your toes. When trying on shoes, make sure they feel comfortable right away—don’t rely on breaking them in.
- Are there any specific brands that focus on stability footwear?
Yes, many popular brands specialize in stability shoes, such as Brooks, Asics, New Balance, Orthofeet, and Saucony. These brands are known for creating shoes that support foot health and balance.
- Can wearing unstable footwear cause long-term health problems?
Yes, wearing shoes with bad support regularly can lead to conditions like chronic foot pain, back problems, arthritis, or joint issues. Making sure that your footwear supports your feet properly is important for maintaining overall health as well.
