The back-to-school rush is upon us. Amongst the mad rush for new school supplies, backpacks, and the elusive indestructible water bottle, back to school shoes are an important piece of equipment for the upcoming school year. Perhaps you’re shopping for indoor and outdoor shoes, uniform coordinated shoes, first day look shoes or just plain, cute shoes! For parents, the aesthetic certainly matters, but more importantly, the support and comfort both inside and outside of the classroom is key. Your BioPed team has you covered with 5 expert tips to help you navigate the demands of your kids, and the care of their growing feet as you embark on back-to-school shoe shopping.

Tip#1: Get Measured

Before you even begin to shop for shoes with your child, it’s best to get them professionally measured so you have an accurate shoe size to look for as a starting point. Knowing that their current footwear is too big or too small isn’t always the best measure to go by. Some kids like the feeling of their toes being cramped while others are used to wearing flippers that flop around their feet because you’ve always bought a size or two up. Kids feet can grow quickly at times; however, it is so important to make sure that the size and fit of the shoe is correct for your child. This will promote healthy bone growth and reduce the occurrence of blistering, calluses, redness, and discomfort. Ideally, you want to have your child measured on a Brannock device by a professional who will determine an accurate length and width of their foot.

Tip#2: Assess Key Areas of Support

We want our kids to be supported throughout the day to prevent soreness and pain in their feet and lower limbs. As active runners, jumpers, and climbers, kids are naturally curious to move. The fact that movement helps with memory retention and focus is a plus that they can benefit from in school, and properly fit shoes can help to encourage healthy movement. Supportive footwear helps kids feel secure and well-balanced when on the move.

Key Areas of Support in a Shoe

Firm Heel Counter – the back of the heel should be firm and sturdy to control the heel position in the shoe. You should not be able to bend the heel down to the interior of the shoe or make contact by squeezing the sides of the heel together.

Supportive Arch of the Shoe – This is not about how high it is inside the shoe. This support comes from the integrity of the midsole and the cushion versus strength and thickness of that material. Cushioning will help with shock absorption during high intensity activity, such as running and jumping, and the support/strength will keep them from moving freely in the shoe as their feet tend to be excessively flexible for growth. You should not be able to “wring out” the middle of the shoe like a dish cloth, or bend/fold the shoe in half.

Tip#3: Find the Appropriate Length for Fit and Growth

As parents or caregivers, it’s hard to watch our kids grow so fast. Their feet tend to rapidly outgrow their footwear. As a precaution, we tend to buy a size up from their proper fit. Although this may be tempting, it can be detrimental to overall foot health. Instead of overestimating, get them fitted in their correct size; their toe should be near the end without pressing or rubbing against it. However, in the case that you do want some extra comfort room for yourself or your child, up to a small finger’s width between their toe and the front of the shoe is acceptable (about half an inch). Shoes that fit too long promote trips and falls, and often are worn out before they are outgrown anyways. In the long run, it’s more important to have a proper fit with some wiggle room, than outfit a foot with something too long.

Tip#4: Fit for Width, not just Length

Most children have narrow feet for most of their childhood. Once they hit adolescence, that can change overnight. If your child is constantly busting through the sides of their shoes, usually the outside area near the baby toe, this could be an indication that they need a wider fit. On the contrary, when a shoe is too narrow, they may complain that their toes are being pinched together, but when you check the length, they still have room. If shoes are too wide, they may complain about blisters frequently, trip often, and slide around in the shoe. Most retailers should be able to order in a wider width if necessary, however if you want to be sure of the fit and the width, your local BioPed has you covered with access to New Balance children’s shoe sizing in medium and wide width.

Tip#5: Check the Fit Before you Buy

The biggest issue with children’s shoe fit, even when you do all the checks for them, is the way kids put their shoes on. If the foot is not properly positioned in the shoe, the fit checks will not be correct and possibly put your child in the wrong size.

When they first put the shoe on, have them bang the back of their heel on the ground a few times to make sure their heel sits right in the heel cup and is not leaving a gap between their foot and the back of the shoe.

Have them properly tie or fasten the shoe closed to reduce foot slippage inside the shoe.

Check the longest toe for length. Sometimes this may be the second or even third toe instead of the big toe. Ask them to wiggle all their toes to make sure you find the longest one and to see if they report any rubbing of the toes as they do so, which may indicate that the shoe is too tight.

Overall, getting measured and accurately checking the fit are the best ways to ensure your child’s back-to-school footwear is comfortable as well as stylish.

Written by:

Emily Newell

BioPed Canadian Certified Pedorthist

Walking can be a great way to enjoy the summer heat. However, if you are in pain, it can be a real bummer especially if you are walking the Camino! Don’t let knee pain stop you from doing more this summer. Read below to find out what you can do to keep pain away.

With any long-distance hiking, preparation is crucial! Starting off slow and building up walks in both duration and difficulty is important in getting your body to become used to the effort you will put it through day in and day out. Start off with local hikes and walks in your neighbourhood, before getting too adventurous too quickly. This can help keep away aches and pains away. Remember, too much activity too quickly can results in painful conditions, such as shin splits, plantar fasciitis or even knee pain!

So, pace yourself! It’s a marathon not a sprint. Managing your speed in the short term will help you greatly in the long term. Managing breaks and keeping your exertion steady will be the key to staying on your feet well into your trip. This will keep those lower limbs happy!

Footwear! Think of footwear as the foundation to your body, like the tires on your car. If the feet aren’t working, the body won’t work properly either. For a long-distance hike, footwear is crucial to keeping knee or ankle pain at bay as both terrain and impact play a huge role. A well-designed hiking shoe is perfect for reducing the likelihood of falling or twisting due to slippery terrain, as often these shoes have more aggressive bottom treads and stability features built-in. In addition to being more  safe and comfortable for uneven terrain, hiking shoes are often stiffer and made with more durable materials for added support. This leads to a more comfortable ride with shock absorption built-in. Look at brands like Keen, New Balance and Lowa for some great hikers in varying heights to keep your knees and ankles safe and in good health for the long haul!

If you have a history of a knee or ankle injury, don’t let it stop you from getting out and doing what you love. Bracing can be an effective solution as it gives you more stability and peace of mind while on the go. There are many different types and styles of braces but most work to give stability and reduce the risk of injury. If the ankle and knee feel stable, you will feel more confident doing all the things you love to do. But not just that, braces also work to limit motion in certain directions depending on what ligament the brace is specifically for. Depending on the injuries you have sustained, a specific style of brace would be recommended by the Pedorthist you see at BioPed.

Don’t forget orthotics! Keeping your feet supported with the right hiker is only half the battle. A custom orthotic can be the difference between staying upright and staying seated. An orthotic keeps your feet supported and corrects any biomechanical abnormalities in your gait. Getting assessed by one of BioPed’s lower limb clinicians can be the first step towards figuring out what your feet and lower limbs need to keep moving.

When it comes to hiking, having the right footwear is essential for a comfortable and enjoyable experience on the trails. Often people think that in order to hike, you need hiking shoes. But, this isn’t always the case! Today, we’ll explore how regular running shoes can be a great option for those who love to hike.

While running shoes are primarily designed for running on pavement or other smooth surfaces, they can be used for hiking in certain situations. The suitability of regular running shoes for hiking largely depends on the difficulty of the terrain, the duration of the hike, and the individual’s preferences and requirements.

Why Use a Running Shoe Over a Hiking Shoe?

• Cushioning and comfort! Typically running shoes are built with plenty of cushioning to help absorb impact forces, which will come in handy when you are involved in long distance hikes. Often the comfortable fit and supportive features will only work in your favour when tackling those trails.
• Lightweight design. Often when compared to traditional hiking boots, a running shoe will feel as light as a feather. This can be highly advantageous when it comes to longer hikes where a heavier shoe may not be necessary and may even cause more fatigue.
• Versatility. While running shoes may not provide the same level of ankle support as hiking boots, they are often more versatile. A running shoe can be used both on trail and off trail, which favours a hiker who prefers a shoe that can do it all.

When to Choose a Running Shoe vs. a Hiking Shoe?

• Terrain: It is crucial to assess the terrain of the hiking trail before opting for running shoes. For more challenging or rugged terrains, such as rocky or steep trails, the added ankle support and durability of hiking boots may be necessary to prevent injuries.
• Lightweight design. Often when compared to traditional hiking boots, a running shoe will feel as light as a feather. This can be highly advantageous when it comes to longer hikes where a heavier shoe may not be necessary and may even cause more fatigue.
• Versatility. While running shoes may not provide the same level of ankle support as hiking boots, they are often more versatile. A running shoe can be used both on trail and off trail, which favours a hiker who prefers a shoe that can do it all.

Shoe Spotlight!

BioPed is a proud provider of orthopedic footwear to help you get back to doing more of what you love without the foot pain! We pride ourselves on offering a CORE selection of footwear – these are tried and tested shoe styles that we turn to for their fit and comfort. They are vetted by clinicians because of their orthopedic qualities. The New Balance (NB) 880 has been a member of our CORE program for several years, and continues to be one of our top-selling go to shoes for a variety of foot-related concerns.

We are currently on version 13 of the New Balance 880. This particular incarnation has some fantastic features that provide offloading and pedorthic support for your feet, offering comfort throughout the day. This shoe is truly for everyone, from avid to occasional walkers and runners to even those who use it as an indoor shoe option for work or home.

The new balance 880 footwear features:

Forefoot Rocker: The version 13 NB 880 has a 10 mm drop at the ball of the foot, creating a rocking motion as we toe-off during gait. This feature offloads the pressure from the metatarsal heads, or the ball of the foot, making it a great option for anyone with forefoot pain (metatarsalgia).

Neutral Cushion: This shoe is classified as a neutral shoe. This classification indicates the level of support throughout the shoe. A neutral shoe has the same level of support front to back and side-to-side; the support and density is consistent throughout the entirety of the midsole of the shoe. This makes the shoe a good option for many people, including those who wear orthotics.

Fresh Foam Technology: The NB 880 midsole is a double layer of their patented Fresh Foam technology. Basically, the shoe itself has a softer density midsole for improved comfort and cushion from heel to toe. The double stack increases durability and resilience. The cutouts on the outsole or tread under the heel also allow for increased cushion to be felt at points of high impact, offering stellar shock absorption.

The new balance 880 footwear fit guide:

Width Features: The New Balance 880 comes in a variety of widths for men and women, allowing it to accommodate all types of foot shape from narrow to wide. The shape of the toe box, which is rounder and flared, means that those with greater foot splay, bunions, bunionettes and generally wider forefoots, are able to fit comfortably in the shoe without increasing pressure on painful areas. Women’s widths run from 2A to 2E (narrow to wide widths) and men’s have options from B to 4E (regular to extra wide) widths.

Know your Length: This shoe model fits fairly true to size, however, some feel it fits slightly short. This occurs because the toe box itself narrows for the forefoot rocker, decreasing the depth at the front. When this happens, the toe can sometimes rub against the upper material at the top of the shoe before truly hitting the front, however, the discomfort is the same. It is common to increase the shoe size by half (from a 6 to a 6.5, for example) to comfortably accommodate longer toes.

Ideal Foot Type: This shoe is suitable for most foot types, especially when an orthotic is also providing increased support or control. However, a flexible pes planus (flat foot) or overpronation (rolling inward excessively) may have some difficulty with this model due to the soft cushion provided and roll over the sides of the shoe. This shoe provides increased shock absorption and room in the toe box for pes cavus (high arched) feet and supinators (rolling outward) as it distributes the wearer’s weight evenly throughout the neutral midsole.

Overall, the New Balance 880 is a fantastic orthopedic shoe geared to comfort, support and fitting your orthotics well. Take a look at a pair at the BioPed location nearest you at BioPed.com/locations and have our knowledgeable staff measure and size you for the perfect fit.