Let's Talk About Footwear

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Written by: Healthysport

Created: 02 September 2025

Last Updated: 02 September 2025

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When I was young, my mind was consumed with running shoes. I loved running—not as an elite, but as what you might call a “middle-packer.” I believed, perhaps naively, that the right pair of shoes would magically improve my performance. That was only partly true. Running fast is really a mix of genetics, youth, and disciplined training. None of those were strongly in my favor, but I still trained and raced—from 5Ks to marathons. I even joined a Ragnar Relay, which remains one of the most enjoyable experiences of my running years.

The last time I ran long distances seriously was at 51, just before going back to school for an IT degree. Between work, exams, and projects, there was little time left for training. By then, I had accumulated quite a collection of shoes—some I carried back to the Philippines, others I used daily at work.

Lessons from Running Shoes

In those years, I studied shoe types and their effects on runners. I learned about pronators, supinators, and neutral runners. I discovered stability shoes, motion control shoes, and the pros and cons of extra cushioning. There was even a barefoot running trend that had runners tossing aside their shoes altogether. Looking back, my training was never scientific—I focused more on distance than quality. But running gave me something priceless: escape. As an overseas worker burdened with responsibilities, running was therapy.

Running also saved me when I was diagnosed with diabetes. At first, I was angry—why, despite all that running, did I still develop the disease? My physician reassured me: be grateful you were running; without it, your complications could have been far worse. That perspective changed everything. Running may not have prevented diabetes, but it likely protected me from more dangerous consequences.

Shifting Priorities

From then on, I ran not to win races but to manage my blood sugar. Yet I learned quickly that diabetes is more complex than running a few miles. I neglected diet, resisted medication, and clung to the belief that lifestyle changes alone could reverse the disease. Eventually, I had to accept the need for prescription medication alongside diet and exercise.

Working in health care opened my eyes further. I witnessed the severe complications of poorly managed diabetes—non-healing wounds, cellulitis, infections leading to amputations, heart attacks, and strokes. Diabetes itself is not the immediate killer; it’s the complications that destroy lives.

Why Footwear Matters

And this is why I often talk about footwear—both for diabetics and for everyone else. Good footwear is more than style; it’s protection.

• For the general population, the right shoes prevent blisters, plantar fasciitis, tendonitis, falls, sprains, and even posture problems.

• For athletes, footwear is part of performance and safety—what a marathoner needs is not the same as a hiker, a basketball player, or a cyclist.

• For diabetics, the stakes are much higher. A small blister can become a serious ulcer. Poor circulation, nerve damage (neuropathy), and reduced healing capacity mean that one unnoticed wound can spiral into infection, hospitalization, or even amputation.

Pointers for Choosing the Right Footwear

1. Prioritize Safety Over Style
   Fashion should never come before health. A poorly fitted shoe may look good but can cost you your mobility.

2. Fit Matters Most
   Shoes should not pinch, rub, or squeeze. Leave about a half-inch space at the toe box. For diabetics, seamless interiors are crucial to avoid friction.

3. Check for Stability and Support
   If you overpronate or supinate, choose shoes that correct or accommodate these movements. Stability and motion-control shoes can help prevent injuries.

4. Choose Breathable and Protective Materials
   Leather or mesh materials allow airflow and reduce moisture buildup, lowering the risk of fungal infections.

5. Opt for Cushioning—but Not Excessive
   Cushioning should match your activity. Too much softness may feel good initially but can strain tendons and joints.

6. Consider Activity and Terrain

   • Walkers need flexible, shock-absorbing shoes.

   • Runners need lighter shoes designed for repetitive impact.

   • Workers who stand for long hours need firm arch support and shock absorption.

   • Hikers require durable soles with traction.

7. For Diabetics: Go the Extra Step

   • Look for shoes labeled as “diabetic-friendly.” These often have wider toe boxes, minimal seams, and extra cushioning.

   • Inspect your shoes daily for pebbles, torn linings, or foreign objects.

   • Rotate shoes to let them dry and prevent bacteria buildup.

   • Consider custom orthotics prescribed by a podiatrist if you have neuropathy or foot deformities.

8. Invest in Quality
   Cheap shoes may save you money today but can cost you in medical bills tomorrow. Think of footwear as a long-term investment in your health and independence.

9. Replace Shoes Regularly
   Even the best shoes wear out. Runners should replace them every 300–500 miles; for daily wear, every 6–12 months is a safe rule of thumb.

10. Listen to Your Body
    Pain, swelling, or persistent discomfort are warning signs. Don’t ignore them—sometimes it’s the shoe, sometimes it’s a developing medical issue.

Final Word

Footwear is not just about comfort—it’s about prevention, safety, and longevity. Whether you’re young or old, athlete or worker, diabetic or not, the shoes you wear shape the quality of your steps—and sometimes, the quality of your life.