Optimal athletic performance: it's all in the shoes

Shoes are an integral and important part of an athlete's playing career and training. However, the importance of quality athletic shoes are often overlooked. Wearing the proper shoes and using certain shoes for specific sports is important.

How long should athletic shoes last?

The life of a pair of athletic shoes is about 6 months, or 500 miles. After this time period, the shoes' exteriors may look as if they're in great condition, but internally, the cushioning will have broken down and the bottom of the shoes will display uneven wear and tear. Just the slightest uneven wear on the bottom of the shoes can put several thousand pounds of pressure on surrounding joints and tendons.

Cleats may be trickier to keep at top form. Try not to wear cleats on hard surfaces; not only do hard surfaces break down cleats unevenly, but they can cause the cleats to press on the bottom of your feet and lead to bruising, which could lead to other injuries from over-compensation.

Wear different athletic shoes for different activities

Designate certain shoes for certain types of training and activities. For instance, if you play basketball, wear one pair of shoes for practice, another for games, and another pair just to shoot around. Wear your basketball shoes only after you arrive at the gym, and designate another pair just to wear on your way to the gym. Paying attention to detail can either prevent you from becoming injured or put you at risk for injury.

Also, after buying new athletic shoes, consider taking out the insole that comes with your shoes, and replace them with high-end insoles that offer more support and won't break down. Your feet are just as important as the shoes you wear during athletic competition.

Tips for optimal foot health

• Keep your toenails trimmed and cut at a decent length. Otherwise, your toenails will cut into your toes over time, and increase the risk for missteps and abnormal foot plants that can lead to serious injury. 
• Wear socks that won't bunch up in your shoes. Wearing socks that don't fit properly can increase your risk for blisters, and again, affect foot strikes and running capabilities. Also wear socks that have seamless toes, this will limit abrasion to the foot on the inside of the shoe while training or during a game and prevent blistering and unwanted wear on the feet. Train hard, train smart, and take care of your shoes and feet. Your feet are pivotal in your performance as an athlete, and your foot health could make or break the outcome of the game.