Throughout most of the world, footwear has evolved into three main categories: fashion accessory, rehabilitative device, and performance booster. While fashion is a consideration in the majority of footwear purchases, its appeal has little to do with function. Young people value fashion over function because the negative consequences of being out of style in the short term far outweigh the long term problems they may be facing with their feet. With maturity, function takes on new significance. Consequences have a way of appearing much sooner as we age and are a more effective deterrent to choices made purely from an esthetic stand-point.

The foot, however, retains its timeless design. In an ongoing effort to "manage" its interaction with the ground, footwear designs attempt to provide support and cushioning, insulating the foot from impact stress. A wide array of ingenious outer sole contours and densities have also been developed, particularly in athletic footwear, to guide the foot as it contacts the ground. This results in structural weakness in the muscle and bone of the feet and in other parts of the body that leads to dependency on the support. In order to remain strong and supple, the feet - indeed the entire body - must be allowed to move properly! And adding a rigid insert to the shoe to further brace the foot against excess friction only forces impact stresses that would otherwise be managed at ground level, up through the weakened and misaligned knees, hips and back.

Foot Size Changes Over Time

The dimensions of your foot will expand over a lifetime. This is due to a number of factors, specifically gravity's effect on the structure under your body's weight. How snug or how rigid your footwear is will have its own impact on the foot's intrinsic strength. Your shoe size will almost certainly have increased from what it was in your 20's to at least a half size by the time you're 30 and will continue to change as you age. This knowledge can free you from viewing your foot in a way that may be contributing to its dysfunction.

Fit, Fit, Fit

You may have heard the term, "location, location, location" used in real estate. At Barefoot Science, the key to foot health and comfort is "fit, fit, fit". The selection of the right shoe is dependent upon fit. Everyone has one foot that is slightly larger than the other; it is commonly recommended that shoes should be fit to the largest foot. Over the course of a day, gravity will have pooled fluids in and around the soft tissues of your feet, so it is also recommended that shoes be tried on near the end of the day to make sure that there's ample room for circulation and movement the next morning. Never depend on the shoe to stretch - if the shoe doesn't fit in the store, it won't fit at home.

Keep It Soft

Be sure that the shoe is flexible rather than rigid. A stiff shoe can cause the heel to rub on the collar around the heel pocket as it lifts up in the shoe with every step. A stiff shoe also prevents the muscles of the foot from adequate movement, preventing the foot from being able to stabilize itself.

Toe Room

Be sure that the toe area (toe box) of your shoes is ample enough to allow the toes to move as freely as possible. A flat toe box can actually prevent the foot from being able to stabilize itself and contributes to such friction-related problems as corns and even hammertoes. A too narrow toe box can cause the formation of bunions.

But I Wear High Heels

If you go out occasionally in "heels" with a tiny toebox, take heart that you won't do any long-term damage. Remember, the key word here is "occasional". The discomfort you'll experience in this type of shoe, particularly if you spend much time on your feet, will act as a nagging reminder about how vital "fit" really is!

How High is "High"?

Heels that are higher than an inch (2.5cm) are considered "high" since they impede the foot's ability to manage stress as it moves from heel strike to toe-off. In fact, high heels interfere with the foot's transition from heel to toe, placing an inordinate amount of stress on the ankles, knees, hips, and back. A "stacked" heel will offer more stability than a "spike" heel that allows the foot to wobble with every step.

Laces vs. Slip-ons

Shoes that can be loosened over the top (instep) of the foot are ideal because they can accommodate changes in foot size, whether it be as a result of sock thickness, foot swelling, or the increased height of the arch with the Barefoot Science Stage by Stage program. Velcro, laces, and clips all allow the shoe to adapt to the foot and not the other way around. NOTE: As a rule of thumb, always leave your laces relatively loose to allow comfortable movement and circulation.

Breathability

It is the combination of heat, moisture, and friction that combine to break down materials inside the shoe. Since the feet have more sweat glands per square inch than any other part of the body (approximately 250,000), adequate air circulation is essential to keep them healthy. Give careful consideration to your footwear and socks. Socks that absorb moisture are made of cotton, wool, or a mixture of both. Remember to always wash your socks before using them again.

Shoes that are made of leather and that fit well are your healthiest and most comfortable choice. A great deal of sweat is absorbed by insoles and by the uppers of shoes, so try to wear a different pair every day, to let them dry completely between wearings. This is one of the reasons why detachable insoles are such a good idea.

Shoe parts, such as the ankle collar and Achilles cushion, help provide comfort around the ankle, but can also cause friction and abrasion, leading to inflammation of the Achilles tendon. The heel-counter part of the shoe should be stiff to ensure that the heel is held in place over the midsole. The midsole portion of the shoe is usually made from materials that provide cushioning. Midsoles that are too high or too flared can actually increase pronation and the likelihood of pronation-related injuries.