Prevent Injury If You’re a Weekend Warrior

Time-crunched individuals often try to pack a week’s worth of physical activity into a hard game of sports or an intense workout on the weekend, even though they know it increases their risk of injury. Now experts say many of these weekend warriors are at even greater risk of injury because of the shoes they wear.

“Heading out for a run or a game of volleyball in unsupportive shoes, or shoes designed for a different sport, is an invitation for injury,” says Anne Putnam, a Canadian certified pedorthist and president of the Pedorthic Association of Canada. “Running shoes, field shoes, court shoes and specialty sports shoes are designed to meet the specific movement and forces of their sport and they all have different features to help protect the wearer. For example, basketball shoes are designed to withstand side to side movement whereas running shoes are designed to absorb shock and propel you forward.”

Putnam stresses that if you play multiple sports it is important to have shoes that are appropriate for each sport. She says she has treated many patients who were injured because they didn’t think sport specific footwear was necessary as they only played occasionally. Injuries can range from blisters, corns and calluses to more serious conditions, including repetitive stress injuries to the joints and muscles.

Equally important, she says, is wearing footwear that is not old or damaged. Few people realize shoes have an expiry date. Old athletic shoes may not provide adequate shock absorption or sufficient stability which can increase strain on your lower legs and feet. Therefore running shoes should be replaced every 12 months or every 600 to 700 kilometres.

Sport specific shoes are a sound investment as they don’t just reduce your risk of injury, they will likely also increase your comfort and performance.

More information can be found at www.pedorthic.ca.

Side Bar:

Here are some pedorthic tips to help you buy sport specific shoes that fit perfectly:

• Wear your sport socks shoe shopping. Socks vary greatly in thickness so they can alter the fit of the shoe.

• Feet expand throughout the day so plan your shoe shopping for the afternoon when your feet are at their biggest.

• Shoe sizes vary from brand to brand and style to style, so have your feet measured.

• Comfort is key. If your sports shoes don’t feel comfortable the minute you put them on, they are not right for you.

• Foot orthotics can increase comfort and reduce injury risk. If you use orthotics, try on your sports shoes with them.

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