Relief from Foot Pain – Is it time to replace your shoes?

The American Podiatric Medical Association estimates that an average American takes between 8,000 and 10,000 steps every day.   Each step accepts the full weight of your body as you shift from foot to foot.  Now think about how much your body weight is amplified as you run and step down on each foot.  Whether your running style prefers a heel strike or toe strike, it is important to have the proper cushioning that footwear supplies to your foot. That new heel pain that has been creeping up on you may be a case of too many miles on your shoes.

You may have heard that you should replace your running shoes every 6 months.  This number is based on a runner logging 3 to 5 miles a day, 4 days a week or an average of 300- 500 miles in a 6 month period.  Since loss of support and cushioning can lead to pain and discomfort during and after your run, you need to discover where in this recommendation you fall.  Obviously, a 120 pound person doesn’t exert they same wear on a pair of shoes as a 200 pound person.  The speed and style of your run can also increase or decrease the time it takes to wear down a pair of shoes.

Consider keeping a log of your miles for each pair of running shoes you have.   You can then correlate any new aches or pains that may occur as you put more miles on a pair of shoes.  If you notice that you get ‘shin splints’ after only 250 miles, then you are wearing out your shoes quicker than the average.  While it may take a bit of organization, it is a good idea to rotate through several pairs of shoes.  In addition to the benefits we mentioned in the previous blog, you can prevent shocking your feet with a new pair of shoes by having various pairs at different stages of wear.  No one wants foot or heel pain to limit their ability to run.  Keep this simple idea in mind when assessing your running shoes!

The Right Shoes Can Make All the Difference

Having the right pair of shoes can make all the difference in your running or walking routine.  These two activities place different requirements on your foot and ankle making it important to put the right kind of shoe underneath them.  Running shoes are designed with more cushioning and control because of the forces placed on them.  Walking shoes should still be sturdy but are not as controlling as running shoes.  Obviously, wearing a walking shoe for running can lead to unnecessary stress and problems to your foot and ankle.  The wrong choice in foot wear can have you abandoning either activity pretty quickly.

It is a good idea to find several pair of running shoes that work for you. Having several athletic shoes to switch between from day to day offers many advantages.  One is the small differences in manufacturer design.  These little differences can provide enough change to keep your feet from falling into the same motion or strain on one tendon or area.  Just like you alter the distance or speed of your run to constantly challenge you body, wearing different running shoes can challenge your feet in the same positive way.  Switching pairs every day can also give each pair adequate time to dry out.  “Athlete’s foot” can be especially problematic as the temperatures rise, but allowing time for your shoes to dry out is a sure way to avoid it.  Keep in mind that your running shoes should be replaced approximately every 300-500 miles.  The amount of body weight you have can vary this number.  It is important to pay close attention to the wear pattern and structure of the shoe.

If you have any question about what type of sneaker is best for you, or you can’t seem to find an athletic shoe that works well, consider having your foot assessed by an Austin podiatrist.  You can set up an appointment by calling 512-328-8900 or clicking here.  A thorough exam of you foot will indicate arch height and positioning, amongst other things.  This exam will identify what types of shoe designs work best for your feet.  Getting into the right shoe can keep you running Austin!

Footwear During the Holiday – Fit for Travel

With Thanksgiving fresh in our memories, Christmas is fast approaching.  We hope you enjoyed your Thanksgiving meal and spent a little time throughout the month to educate yourself about diabetes.  Dr. Thomajan has written a book to help you learn more about this disease and if you still don’t have it, be sure to get a copy of this free book with this weblink.

We have talked before about wearing the proper footwear for the activity you engage in.  With the fast approaching holidays and New Year, it is a fairly safe bet to assume that most of us will be doing some traveling to be with family and friends.  Whether you travel by car, plane, or train, it is important to wear comfortable and supportive footwear.  A comfortable pair of ‘tennis shoes’ are likely the best option as discussed in the AFAS monthly newsletter. Sign up to receive it here under inquiry type.   

Two things to keep in mind when wearing for comfort are size and lacing. Our bodies are always changing and your foot size is something you should check periodically. If there is not a thumbs width of space between your toes and the tip of your shoe, you need to find a larger size.  Those funny looking devices you stand on at shoe stores, are called Brannock devices, and are made to measure your foot.  As you should stand upright, their use requires a second person and the measurement should be from the heel to the ‘ball’ of your foot.  Make sure whoever measures you does it accurately, or better yet, next time you visit AFAS be sure to have your foot measured properly. Once you have the right shoe size, you may want to consider an alternative lacing pattern.  The ‘normal’ lacing pattern, or what you might see out of the box, is perfectly fine most of the time.  When you are sitting for long periods of time, such as an airplane flight or long car ride, you feet may swell.  Consider lacing your shoes to help better accommodate these changes.  You can find information on lacing patterns here.

Take a moment to sign up for out E-newsletter while you are here and check back with us throughout the month as we talk about different things to keep in mind while you’re traveling this holiday season.  Until next time, keep those feet happy and healthy, Austin!

Barefoot Running

There is so much media attention paid to the ‘barefoot running trend’ that it seems necessary we visit this topic once more as the summer comes to an end. Lack of footwear obviously opens your foot up to injury from random objects. The development of shoes like the Nike Free and Vibram Five Fingers may help to keep you out of Dr. Thomajan’s office for removal of glass shards or other objects stuck in your foot. These new types of footwear offer some protection but still lack the support of ‘traditional’ footwear. If you haven’t taken the time to slowly allow your body to adapt to this footwear or have not been devoted to the proper training regime, you may need to schedule an appointment for a completely different reason.


While you may be able to avoid getting objects stuck in your feet, the position of your foot may prove to be more problematic. Each one of us has a different variation in foot structure. Some feet will function fine without the support of footwear. Unfortunately, it is much more likely that your foot structure requires some type of support from shoes. The body will attempt to compensate for any lack of support but often the results can be painful or with changes in the way you walk or run. A visit with Dr. Thomajan can help you decide if barefoot running is for you. Part a visit to AFAS may include GAITSCAN computerized assessment in addition to physical examination of your feet.

Our goal here at Austin Foot and Ankle Specialists is to educate you about keeping your feet healthy. There are two books that Dr. Thomajan has written to help do that. Both deal with special issues concerning foot health. ‘Keep Running!’ is most relevant to our discussion of barefoot running. Request your free copy today and learn the best things you can do to avoid injury while running. Until next time, keep those feet happy and healthy Austin!