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Understanding Your Shoes and Your Body: The Impact on Your Gait and Health

Walking, running, and jumping—actions as simple and universal as they come—might feel straightforward until the catalyst of our motion, our shoes, steps into the limelight. For everyone from casual walkers to marathon runners, the shoes we wear have a profound impact on our gait and, by extension, our overall physical well-being. This deeper look at footwear and its relationship with body mechanics seeks to answer one question that many may not even realize is worth asking: how is my choice of shoe affecting not just my comfort, but also my performance and health?

The Relationship Between Shoes and Gait

To understand the connection between shoes and gait, one must first appreciate the intricate biomechanical dance that occurs during every step. Each foot strike involves a series of movements—fascinatingly complex, yet often overlooked in daily life. The right shoe can enhance the efficiency of these movements, while the wrong one can lead to a cascade of issues.

Shoes as Gait Modifiers

For many years, running shoe design has centered around providing support, cushioning, and certain levels of stability or motion control based on perceived foot type. What is less commonly discussed is the potential for shoes to modify the wearer’s natural gait. Well-designed shoes account for the slight variances in how individuals walk or run. However, the mass market appeal of some shoe trends, such as minimalist footwear, has raised questions about their impact on gait.

Dysfunctions Caused by Improper Footwear

Wearing shoes that do not align with one’s gait or the biomechanics of the body can lead to overpronation (excessive inward rolling of the foot), supination (the opposite, where the foot rolls outward), or a combination of the two. Muscles, tendons, and ligaments are forced to compensate, often leading to strain and, potentially, long-term issues.

Footwear that does not support the natural arch of the foot can also cause a litany of problems. From plantar fasciitis to Achilles tendonitis, the wrong shoes may be to blame for more than just the localized foot pain; they could also be the catalyst for further up-the-chain issues, affecting knees, hips, and even the back.

The Importance of Shoe Assessment

Walk into any shoe store, and the array of choices can be overwhelming. This is where a professional shoe assessment can provide invaluable guidance. A trained eye can pinpoint the subtleties of your gait and the unique characteristics of your foot, steering you toward the type of footwear that will best support your activities.

The Benefits of Professional Assessment

Studies from sources like PubMed show that a professional shoe fitting can reduce injury rates, enhance running economy, and even improve perceived comfort. By taking into account factors such as arch type, foot width, and individual biomechanics, a professional can recommend shoes that not only feel good in the store but reduce stress on the feet and body in real-world scenarios.

Understanding Neutral Shoes

When it comes to running and fitness, the term ‘neutral shoe’ often surfaces. A neutral shoe is designed to provide cushioning and support without imposing a gait change. They are generally recommended to people who have an efficient stride and don’t require additional motion control. However, don’t be misled into thinking they’re the catch-all for all runners; neutrality is a spectrum, and what ‘neutral’ means for you should be determined through a thorough assessment.

Why Consult a Physical Therapist (PT)

A physical therapist (PT) is a critical ally in the pursuit of a healthy gait. PTs are trained to assess posture, body mechanics, and movement patterns, making them experts in the relationship between footwear and musculoskeletal health.

The PT’s Role in Assessing Gait and Recommending Footwear

In clinical settings, PTs can conduct intricate analyses of gait. They may use video analysis and measurement tools to identify any deviations from the norm. This comprehensive understanding allows them to advise on the most appropriate footwear to support and correct your gait.

PT Intervention for Injury Prevention and Performance Enhancement

The intervention of a PT can not only rectify a current issue but can also offer preventive measures to avoid future injury. They can recommend exercises to strengthen the feet, suggest orthotics to correct imbalances, and, of course, guide you in selecting shoes that work in concert with your body, not against it.


In the world of health and fitness, the right shoe may end up being the unsung hero of your routine. Its impact on your gait and, by extension, your overall health, is not to be underestimated. For runners and fitness enthusiasts, a consultation with a PT can be the lynchpin in unlocking the full potential of your performance. Engage with a professional, understand your gait, and invest in the footwear that supports you in all your endeavors. After all, the right shoes can do much more than just look good—they can keep you moving for years to come.

Shamaine Physiophyx PT

Dr. Sharmaine Longsworth

DPT, CIDN, Owner and Founder of Physiophyx PT

"We Help People Get Rid of Pain & Injuries and Return to an Active Lifestyle Without Pain Meds, Injections, or Surgery."
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