Your #1 Fitness Accessory
Many of us will obsess about the right workout clothes but throw on “gardening” sneakers to go work out. THE HORROR 😱
I Learned The Hard Way…
Our sneakers are the ONLY protection we have to protect our feet from gravity and the hard floor. It’s not to be taken lightly. When I started teaching, I suffered two injuries related to worn sneakers – a broken metatarsal and plantar fasciitis – before taking my athletic shoes more seriously. Since then, I’ve become a bit of a shoe vigilante.
If you are experiencing any knee, back, or foot pain, your sneakers are the #1 culprit. Taking time to understand what shoes align best with our body’s mechanics, is less time that will be spent at the doctor’s office.
What type of shoe is best?
Unfortunately, there is no product designed specifically for HIIT dance fitness, so we have been left to fend for ourselves.
Running shoes: Even if you’re doing low-impact Mojo, one hour of ongoing cardio is a lot. I have always recommended running shoes to Mojo friends since they are designed with more cushion to help minimize the impact of gravity on our joints.
Cross trainers: Understandably, many of our friends are more comfortable with cross trainers which are heavier and provide less cushion for their joints, but they provide more stability with side-to-side movements.
Stability shoes! For people who are interested in a running shoe that offers both cushion and support, stability shoes may be an option for you.
Stability shoes provide more structure and arch support for runners (or Mojo-ers) who overpronate or have high arches. These shoes are slightly heavier than running shoes with “neutral” support – which provides minimal support. But they are less bulky and easier to maneuver than cross trainers.
Up until recently, I was wearing running shoes with neutral stability. As someone who is a slight overpronator (see pronation diagram below), I found that I was wearing out my shoes more often, which made me more susceptible to knee sensitivities. Now that I know the right type of shoe to pair with my particular gait, I am enjoying both stability and cushion – and spending less money replacing shoes.
How do you know which shoe is best for you? Most running stores provide technology to help you decide which shoe is best for your foot and your specified activity. (I use Road Runner At KOP). The two primary factors are your arch and your pronation. If you are someone who has an aching back, feet, or knees, this research will pay off in huge dividends.
Check out this link, How to find the best running shoes for you.
Key advice from orthopedists worth sharing again and again…
Your sneakers may still look like new.
They can be expensive and it may seem like you JUST got them.
Holding on to old shoes is the most preventable reason for sustaining a sports injury.
A sports shoe ages from the inside out. If your shoes look old on the outside, they’re long overdue. It could be your shoes if you are experiencing knee or back aches.
How often should you replace your shoes? You should replace your running shoes as often per year as you work out per week. If you work out 4 times a week, you should change your shoes with every season. If you wear them outside of exercise, you should change them more often.
Over-the-counter orthotics help preserve our joints and precious feet
The newest doctor-recommended accessory – Shoe Orthotics!
A majority of our Mojo community has started wearing over-the-counter “sport” orthotics, designed to absorb shock. These inserts provide better cushion and arch support than the original sneaker manufacturer.
I used to think orthotics were for people who were already experiencing pain, but this is not the case. It’s for preventative reasons too. (Love them!). Another misnomer is that they are expensive or need to be custom-made. False.
Even if you have expensive sneakers, the insert is typically razor-thin. Personally, I replace the insert inside all my sneakers with over-the-counter orthotics. One of my fave is Dr. Scholls Sports Inserts, but there are lots of options out there
Key Tip: Make sure you remove the previous shoe insert before putting in the orthotic.