What We're Wearing: Shoes (Tiffany)

What shoe are you currently running in and what were you running in before this shoe?

My go to shoe for my runs right now is the Altra Torin 5. I love it! I had long been a fan of lower drop shoes but had never heard about Altra until I started working at Terra last summer. I love the more “natural approach” to their shoes with the zero millimeter drop (there is no height difference between the heel and the ball of the foot) and the footshape of their shoes. I have an extra bone on the outside of my feet so the more generous toe box gives my feet the room they need to stay comfy and I swear the zero drop helps my gait. My most consistent running shoe before the Torin was the Saucony Kinvara with some short runs in my On Clouds. I still love both of those shoes but the On Cloud specifically isn’t really designed for a ton of consistent running (their other shoes are, though!) and my Kinvara was just at the end of its life so I was happy to try something new.

My beloved Torin 5s!

What have you liked/loved about the shoe?

I love the Torin specifically because it is both an insanely cushiony shoe that retains a healthy amount of spring. This makes it feel (to me, at least) light, fast, and nimble, while still giving my feet a TLC experience with cushion. I also really like that it’s a cushiony shoe that doesn’t have a super tall stack height.

Anything you don't like about the shoe?

The one thing I don’t like about this iteration of the Torin is the tongue is stiff at first and rubs the ankle before it softens up. I try to warn everyone about it so that they aren’t taken to off guard because the shoe is great enough to stick with in spite of that! If you know that it will happen you can prep for it with slightly higher socks until you’ve broken them in. I know that they have fixed this issue for the next version but they won’t be coming out until the end of the year.

Who would you recommend the shoe for?

Anyone who wants a light and fast shoe that also needs cushion for longer miles or anyone who could use some TLC for their feet. This is a great shoe if you have a half or full marathon on the horizon and need cushion to get you through training and race day injury free. It is also is excellent for anyone who needs a cushiony shoe to stand in for work, someone who has problems with their wider feet, or just someone who is curious about Altras and what this footshape and zero drop thing is all about.

On Cloudstratus

What shoe are you planning on running in next?

I would love to snag a pair of the On Cloudstratus next. I had a chance to test out the Cloudstratus during a demo run and I loved it. It has a firmer cushion than the Torin but is also great for longer miles. I am also interested in testing out another Altra, maybe the new Provision 6 or the Escalante or honestly just going with another Torin. I would also love a pair of New Balance 1080s. They are both awesome and are soft as pillows!

What advice would you give someone who is looking to venture out and try a new shoe or brand?

Be open minded and willing to try something new! Feet utilize 29 different muscles and it can be good for them to be strengthened by switching between different shoe types (research backs this up! Runners who have multiple pairs of shoes are 39% less likely to get injured). Come in and talk to us about your needs and goals and we can give you a variety of options to test out based on where you’re at. Also, if you’ve ever bought a cheaper shoe at a department store or TJ Maxx or something, don’t let your experience with a brand that sells cheaper models of their shoes sway your opinion on the quality of their actual running shoes. For instance, New Balance sells a lot of cheaper sneakers that aren’t under their running shoe line. If one of those didn’t serve you well, it’s because it wasn’t designed to.

Anything else you would like to share?

One last piece of advice… while you want to love how your shoes looks, don’t let perceived style sense keep you from getting in the right shoe for your needs. It is better to have healthy and happy feet than a pair of shoes that are your preferred color but are too small, too big, or aren’t going to meet your needs. (Speaking to myself as much as anyone!)

Preventing Plantar Fasciitis

One of the most common complaints people have regarding foot pain is plantar fasciitis.

Though a new pair of shoes will go a long way to help support and cushion injured feet, shoes or inserts alone can't solve this painful problem. Because most of us use our feet all day long, it is difficult to rest the fascia (rest is vital to healing plantar fasciitis!) which often results in this injury sticking around longer than it should. As with anything, this means that the best treatment is prevention!

Ensuring that you strengthen and stretch the muscles in your feet and legs is key to warding off this dreaded injury.

Try these exercises to help keep your feet healthy and strong:

1. Spell the Alphabet — Sitting down (you can do this at your desk or from your couch!) gently extend your foot. Flexing from your ankle, pretend that your big toe is a pen and start "spelling" the alphabet. After completing the whole sequence, repeat with the other foot.

2. Bear Squat to Downward Dog — On the floor, kneel down with your toes curled under and then sit back on your heels. From here, rock side to side on your curled toes to stretch the foot, calf muscles, and tendons. If you have the strength and flexibility, move onto all fours (with toes still curled under) and then press your hips up to move into the "Downward Dog" position. In Downward Dog, gently press your heels toward the floor. Repeat.

3. Towel Pulls — Here's another one you can do from your desk or while sitting on your couch! Start by putting a towel on the floor. Use your toes to pull the towel toward you while keeping your heel on the ground. If you would like to add resistance you could also put a book on the towel. This exercise can also help prevent shin splints.

Beyond exercises, walking barefoot or wearing shoes that engage more of your foot and ankle muscles, can go a long way. Though immediately switching to a more minimal shoe for all running and walking is a recipe for disaster, slowly introducing shoes that challenge more muscles can increase strength and flexibility and ultimately help prevent injury. Look for shoes with a minimal or zero heel-to-toe drop that don’t overdue it with the midsole. At Terra, we carry Altra Running shoes which all have a zero heel-to-toe drop, and Lems, an every day shoe designed to interfere minimally with your foot’s natural movement. Walking barefoot around the house, or even jogging barefoot outside in the grass for a short period, will also strengthen your feet. You must transition to this slowly! Especially if you have weak feet and ankle muscles or are used to wearing very supportive shoes and/or inserts, you need to take it easy or risk injury.

Though we often don’t think about the importance of strengthening and stretching our feet and ankles (and it’s certainly not glamorous), neglecting these underappreciated muscles can result in long term injury or pain.

If you already have an injury that needs to be assessed, come to our free injury clinic, put on by Results Physical Therapy, September 28th from 5:15 - 6pm.