Ben Wang, July 02. A journey of a thousand miles begins with a single step, and that first step is made possible by shoes. However, recent data from the U.S. Centers for Disease Control and Prevention reveals that adult foot problems are influenced by numerous factors, with 64% directly linked to ill-fitting footwear. These shocking numbers remind us that shoes, which should be our protectors, can sometimes become our enemies.
On June 22, a reporter from "Life Times" visited Beijing Tongren Hospital’s Pediatric Hospital. Every Tuesday morning, Dr. Zhang Jianzhong, the head of the department, was already at his post, seeing patients from all over the country. Many had paid high prices to ticket sellers just to get an appointment. Their unbearable foot pain forced them to take the worst option—wearing uncomfortable shoes. According to Dr. Zhang, since the foot and ankle clinic started eight years ago, they've treated nearly 100,000 patients. On a busy day, he could see more than 70 patients in just a few hours.
“Most of these patients suffer from foot issues caused by inappropriate shoes,†Dr. Zhang explained to the reporter. “There are so many shoe brands on the market, but it's hard to find a pair that truly fits. Many shoes are too narrow, or have stiff soles. They don't help you walk—they actually hurt your feet.â€
Dr. Zhang pointed out that most people prioritize style and durability when buying shoes, rather than comfort or health. The real principle of shoe selection should be about fitting the feet properly. In professional terms, ideal casual shoes should be made of leather, with a slightly wider toe box, firmer soles, and a small heel.
“I always try shoes on before buying, because different brands have different sizing standards,†said Dr. Zhang. “It’s best to shop in the afternoon, as feet tend to swell during the day. The right size means there’s some space in front of the toes, and the shoes shouldn’t feel tight when walking.â€
He also advised checking the flexibility of the shoe by folding the front. The fold should follow the natural curve of the foot, ensuring smooth movement. Many women's shoes are designed with thin soles and high heels, which may look elegant but can cause long-term damage. Young people might recover quickly, but for middle-aged and elderly individuals, even one day of wearing tight shoes can lead to lasting pain.
Dr. Zhang recommended that older adults choose adjustable shoes, like laced or buckled styles, with firm soles. Soft soles may feel comfortable, but they lack support. He also suggested that low-heeled shoes are better for daily wear.
For those with flat feet or high arches, proper insoles are essential. To determine your foot type, he suggested a simple test: wet your feet and step on a piece of paper. If the entire sole is visible, you likely have flat feet and should choose shoes with arch support. If only the outer edges are visible, you may have high arches and need softer insoles.
When choosing sports shoes, it’s important to match the activity. Running shoes should be slightly larger to allow room for the toes, while tennis or badminton shoes should have a looser toe box. Basketball shoes need strong ankle support due to the jumping and sudden movements involved.
Special groups, such as pregnant women and diabetics, should pay extra attention to their footwear. Pregnant women need arch support to prevent collapse, and diabetics require soft uppers without seams to avoid pressure points.
Beyond this, there are many other tips for shoe care and maintenance. Old shoes can be repurposed into useful items, and cleaning matte surfaces requires special techniques. Breathable, antibacterial socks help keep feet fresh, and even the small tail of sports shoes has hidden functions. High heels can cause discomfort, but certain tricks can ease the pain. During pregnancy, flat shoes aren’t always safe, and summer shoes that don’t breathe can harm your feet. Moldy shoes can be treated, and understanding your shoe’s structure helps you make smarter choices.
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