Shopping for a new pair of running shoes can be overwhelming. But when it comes to a healthy running routine, picking the right pair of shoes is just as important as the running itself. This is especially true if you’re a long-distance runner who is partial to uneven terrain. The use of ill-suited footwear is linked to weaker foot muscles, which can lead to foot pain, stiffness, and flat feet. Wearing the right shoes can help you avoid painful injuries and feel more comfortable while running.

Here are some things to look out for if you’re concerned about your running shoes:

Toenail Chipping/Breaking and Toe Bruising

If your shoes are smaller than your actual foot size, you run the risk of bruising your toes and breaking your toenails. If your shoe is too narrow or too tight, you might develop corns, skin hardness, or ingrown toenails.

Aching Arches

On the other hand, if your shoes are on the bigger/looser side, they might not provide enough support for the arch muscles on the bottom of your foot. This causes the arch muscles to tighten with each step as they’re trying to keep your shoes from slipping off. In severe cases, the heels and arches can become inflamed, and may lead to injuries such as plantar fasciitis.

Your Shoes Work Against You

Any shoes that make it uncomfortable to walk or run aren’t good for you. A new pair of shoes may apply excess pressure to your ankles and tendons, forcing you to change your gait and technique to avoid pain or discomfort. You shouldn’t have to change your walking or running style because of your shoes!


Sports & Exercise Medicine Institute is the leading sports medicine, physiotherapy, and chiropractic clinic in the Greater Toronto Area. We offer expert diagnoses, a variety of treatment options, and high-quality care. Click here to learn more about the services we offer, or contact us to schedule an appointment.

In addition to foot pain podiatry, we offer a variety of medical services, including pelvic health physiotherapy, PRP treatment, custom knee braces, and non-surgical treatments for back pain. If you’re experiencing foot pain or have suffered an injury on your foot or ankle, we specialize in a wide range of treatment methods, including off-the-shelf orthotics, force plate orthotics, foam box orthotics, and plaster cast/3D laser scan orthotics.