Are you ready to embark on scenic hikes and explorations through nature’s wonders? Whether you’re planning a leisurely stroll, a challenging hike along rugged trails, or looking to add some trail runs to your physical activity, selecting the right trail shoe can make all the difference for a comfortable and enjoyable experience. With so many options available, finding the ideal pair for walking adventures can feel daunting. In this comprehensive guide, we’ll walk you through everything you need to know to pick the perfect trail shoe.

Understand Your Terrain

Before diving into shoe options, take a moment to assess the type of terrain you’ll be traversing. Will you be wandering along well-groomed paths, navigating rocky trails, or exploring muddy terrain? Understanding your walking environment will guide your choice of shoes:

• It’s almost always best to opt for shoes with sturdy outsoles and ample traction for uneven or slippery surfaces.
• Prioritize cushioning and comfort if you’ll be walking on smoother trails.
• For wet or muddy conditions, consider waterproof options to keep your feet clean and dry.

Consider Your Walking Style

Just as with running, your walking style and biomechanics are crucial in selecting the right trail shoe. How much your foot pronates, your foot and ankle flexibility, and your balance are all things to keep in mind when selecting your footwear. Beyond fitting your custom orthotics, keep the following features in mind:

• If you require additional support, look for shoes with stability features like a midsole that resists twisting or a firm heel counter.
• Choose shoes with soft but balanced cushioning if your feet or ankles are overall stiff or rigid.
• Avoid shoes with overly thick soles or too much cushion if you have concerns with your balance.

Prioritize Comfort

Comfort is a priority when it comes to active footwear, and trail shoes are no exception. Comfort comes from both the fit and features of your shoes, and they should allow you to focus on your surroundings, not discomfort. To get the most out of your time on the trails, your shoes should include the following:

• Look for a shoe that offers a snug yet comfortable fit, allowing your feet to move freely.
• Ensure there’s ample room in the toe box for your toes to splay, which promotes stability and prevents blisters.
• Choose materials like breathable mesh or padded leather, and adjustable laces to accommodate changes in swelling or sock thickness.

Durability and Protection

Trails can be tough on shoes, especially in challenging terrain. Shoes are supposed to protect your feet from the environment and elements around you, so you will want to take extra care when choosing something for the trails. Ideally, you also want these shoes to last so they can keep you feeling comfortable for longer activities as time goes on. When selecting something durable, keep the following in mind:

• Look for reinforced materials in high-wear areas, such as the edge of toe box and the sides of the heels.
• Look for shoes with a firm sole or an integrated “rock plate” to protect your feet if you will be walking on rocky terrain.
• For loose dirt or gravel paths, choose shoes with heavy lugs to keep you planted and secure with each step.

Come See Us!

With a so many trail shoe options available, there’s something suitable for every outdoor enthusiast. Whether you’re exploring local trails or venturing into the wilderness, ensuring your feet are equipped for the journey is paramount. At BioPed, our Canadian Certified Pedorthists are here to help you find comfortable options for your next walk, run, or hike off the beaten path.

Your ankles play a crucial role in your daily life, providing the foundation for your mobility and connecting your feet to the rest of your body. Whether we’re walking, running, or standing, our ankles bear the brunt of our body weight. So, when those seemingly sturdy joints start to ache, it can be both concerning and challenging to live with. Let’s take a closer look at understanding what might be going on with your ankles, and importantly, what to do about it.

Overuse and Strain

Ankle pain often stems from a common culprit—overuse. If you’ve recently pushed yourself through intense physical activity, amped up your exercise routine, or spent extended hours on your feet, your ankles might be sending out signals for a break. After these types of activities, it’s important to give your joints some well-deserved rest. Elevate your feet and consider applying ice to ease inflammation. Before diving into work or other activities, take a moment to apply heat and stretch your ankles. This warms them up and helps alleviate any stiffness.

Improper Footwear

The shoes we wear play a significant role in the health of our ankles. Both poorly fitting and unsupportive footwear can lead to various lower limb issues, including ankle pain. High heels, worn-out work boots, or shoes that lack proper arch support can allow your feet and ankles to twist too much to the inside or too far to the outside, straining your ankle joints and the tissues around them. Prioritizing comfortable, supportive shoes that provide stability for your feet is one of the best ways to reduce ankle pain.

Sprains and Strains

Accidents are a part of life, and ankle injuries are a common outcome. Sprains and strains happen when the ligaments and tendons around the ankle undergo stretching or tearing. If you’ve recently suffered such an injury, it’s advisable to use the P.O.L.I.C.E. method: Protect, Optimally Load, Ice, Compress, and Elevate. Using ankle braces can be very helpful in safeguarding and appropriately loading the injured tissue, allowing mobility without exacerbating the damage. For more severe cases, seeking professional medical advice becomes essential to ensure proper care and recovery.

 Arthritis

Ankle pain can be a sign of arthritis, particularly osteoarthritis or rheumatoid arthritis. These conditions cause inflammation in the joints, leading to pain and stiffness. If arthritis is a concern, seeking guidance from a healthcare professional is necessary to receive an accurate diagnosis. They can offer insights into managing your symptoms and provide advice on enhancing joint well-being. Early intervention and tailored care can significantly improve your quality of life despite arthritis-related challenges.

Flat Feet or High Arches

The natural structure of your feet can sometimes worsen your ankle pain. Conditions like flat feet and high arches can disrupt the distribution of weight and impact the alignment of your ankles. Individuals with high arches often experience stiff feet and heightened strain or pressure on the outside of their ankles. On the other hand, those with flat feet tend to feel increased strain and pressure on the inside of their ankles. Custom foot orthotics can be made to specifically address these issues, reducing your discomfort, and allowing you to continue your activities with much more comfort.

Ankle pain is a common ailment with a variety of potential causes. While some cases can be addressed at home, you may require professional medical attention. If your ankles are hurting and you can’t pinpoint the cause, we are here to help! Understanding the root cause of the pain is the first step towards finding an effective solution and restoring your ankle health. Contact your nearest BioPed today to keep your ankles in top shape and help keep them feeling comfortable and strong for whatever life brings your way!

People who have flat feet have fallen arches. This happens when the main arch of the foot, on the same side as the big toe, appears closer to the ground with less curvature. It can be visible sitting but is more pronounced when standing and walking. Flat feet can run in the family and occur over time due to a malfunction in the foot’s structure or mechanics. For example, overpronation causes the arches to appear flatter. When this happens, the feet are often abducted or pointing away from the midline of the body and the heels are rotated inwards. 

Symptoms

Are you suffering from one of the following?

• Arch and heel pain; known as plantar fasciitis
• Joint pain in various parts of the foot or ankle which can become aggravated if arthritis develops
• Achilles tendon pain is known as Achilles tendonitis
• Shin pain known as shin splints
• Tired & aching calf muscles due to excess motion and overcompensation
• Knee pain due to malaligned knee position

Treatment

Fallen arches are commonly referred to as flat feet because the feet appear to have a low inside arch, especially when standing.  These feet may point away from the midline of the body.  Functionally, the arch of the foot is similar in construction to an arched bridge.  The center section (arch bone and soft tissue support system) must be strong enough to hold the weight placed upon it.  If one or both of the ends that are anchored on shore are weak, the middle section is compromised.  If the heel and ankle roll down and inward, the arch will appear flat.  If the front of the foot rolls down and in, the arch will also flatten.

Like the bridge, our heel, ankle and forefoot must be properly grounded in order to support the arch properly.  A Pedorthist will analyze all three sections of the foot to determine how much support is needed and where to incorporate that support.

Some people are born with flat feet.  Others acquire flat feet over time.  Some of the most common causes include:

In addition to the pain felt in the heel and arch, people with fallen arches often complain of soreness in the joints of the foot, ankle, knee and hip.  Muscle strains may occur in the shins, calves, upper leg and back.   A bunion might also be present.

Treatment options may include a custom manufactured orthotic with a cupped heel to help control heel and ankle weaknesses.  The Pedorthist might also apply an extra thickening under the inside edge of the heel or forefoot to prevent the arch from rolling down and in.  The type and thickness of arch support is reflective of the patient’s foot type and flexibility.

As a person ages, the amount of correction you can actually achieve with orthotics may lessen.  Due to conditions like arthritis and muscle tightening, adults have less flexibility in their feet.  (Children, on the other hand, have more flexibility within their joints and are tolerant to corrections).

For adults, it may take several adjustments of the orthotic over one to two years to achieve the optimal results.  During this time, we conduct comprehensive evaluations – including a standing muscle balance test, a foot examination, a range of joint motion tests and observing how the patient walks (gait analysis).  A platform on which the patient stands, enables the Pedorthist to have a specific ground view of the interaction of orthotics to your foot and ankle alignment.  On-site labs permit immediate and accurate adjustments necessary to enhance the custom portion of your orthotics. The follow up adjustments are at no additional cost.

If you or someone you know are experiencing pain from flat feet, visit a BioPed lower limb clinician to learn more by clicking below.