22/10/2025
👟 FOOT & ANKLE PAIN – CHANGE YOUR SHOES BEFORE THEY CHANGE YOUR STRIDE
Your feet and ankles work hard — absorbing impact, keeping you balanced, and powering every step of your day (and every run!).
So when they start to ache, it’s often your body’s way of saying something’s not right.
At Bertram Physiotherapy, we see foot and ankle pain every week. From plantar fasciitis and Achilles tendinopathy to arch pain and ankle sprains etc. Often, foot and ankle pain isn’t caused by just one thing — but your footwear can play a big role in how your body moves and absorbs impact.
🧠 WHY SHOES MATTER
Research shows runners who rotate between two or more pairs of shoes have up to 39% fewer injuries than those who stick to one pair.
Why? Each shoe distributes pressure and impact slightly differently, giving your muscles and tendons a break from repetitive strain.
Shoes also lose cushioning and support after about 600–800 km of running (or 6–12 months for regular walkers), which means your feet start absorbing more of the shock — and that’s when the aches creep in.
💡 TOP SHOE TIPS
✅ Rotate your shoes
If you run or walk regularly, have at least two pairs of shoes with slightly different structures — for example, one more cushioned pair and one slightly firmer or lighter pair. This small change spreads the load on your feet and ankles.
✅ Comfort is key
The best shoe for injury prevention is the one that feels most comfortable for you. Don’t get hung up on trends — trust your feel.
✅ Once your shoes lose bounce, show uneven wear, or feel flat, it’s time to upgrade — otherwise, your joints take the load.
✅ Get fitted properly
Your running shoe should fit snugly around the midfoot, allow a thumb’s width at the toe, and not slip at the heel.
🦶 NEED HELP CHOOSING, OR REHABING AN INJURY?
At Bertram Physiotherapy, we combine biomechanical assessments, hands-on therapy, and strength & conditioning programs to get your feet feeling strong and pain-free again.
👣 Move smart. Run supported. Stay pain-free.
📍 Bertram Physiotherapy Rehabilitation Centre
📞 3202 1122
