Joint pain affects a significant portion of the global population, but the solution may be simpler than expected. Two foot experts, chiropractic physician Dr Courtney Conley and physiotherapist Dr Milica McDowell, authors of the bestselling book Walk: Your Life Depends On It, share easy ways to prevent injuries.
According to data, 60% of people will experience lower back pain at some point in their lives, while one in three will suffer from foot pain, and millions more endure knee and hip discomfort. These issues can feel like lifelong afflictions, but the root cause might be your footwear.
The Problem with Modern Shoes
Dr Conley explains that shoes were originally designed for protection from the elements and terrain. However, during the medieval period, fashion overtook function, leading to narrow-toe styles like the poulaine that caused bunions. Modern shoes continue this trend by constricting feet and doing much of the work for us.
Cushioned shoes with rocker soles may feel comfortable initially, but they weaken foot muscles over time. Dr McDowell notes that inactive foot muscles become dysfunctional, affecting balance and increasing the risk of falls. This can lead to pain in the knees, hips, and lower back.
The Footwear Solution
Dr Conley recommends wearing shoes shaped like feet: widest at the toes and narrower at the heel. She also suggests a minimal heel-to-toe drop and only enough cushioning for the activity. A spectrum exists from traditional footwear to functional options with wide toe boxes (e.g., Inov8, Altra) to minimal footwear with thin, flexible soles (e.g., Vivobarefoot).
Transitioning to minimal footwear should be gradual. Start by walking barefoot on grass for five minutes, then increase to 10 or 15 minutes as comfort allows. This helps rebuild foot strength and mobility, easing discomfort. Over time, you can introduce minimal shoes for longer periods.
Combating Pain through Movement
Both experts emphasise that walking is one of the best treatments for back, hip, knee, and foot pain. Dr Conley describes it as an easily accessible, underutilised treatment. Walking with efficient technique builds a robust lower body and reduces pain, but total rest is rarely the answer. Instead, keep moving in a way that is accessible to you.
To test foot weakness, Dr Conley suggests lifting your big toe separately from the others. If you cannot, you may have poor foot awareness and stability. Strengthening your feet through barefoot walking and appropriate footwear can improve balance and reduce pain.
