Why Good Shoes Matter
Better to have good shoes than a good life partner—because shoes can be the hidden cause of back, knee, ankle pain and long-term body imbalances. Read this to understand why your footwear matters.
Why Good Shoes Matter
Written by Johan Gongo
Most people think “good shoes” are shoes with a thick, cushioned heel. They feel comfortable because you land on the heel first and the impact gets absorbed.
But here’s the problem: ideally, that harsh heel-impact shouldn’t happen in the first place. A healthy step is smoother—the foot lands more evenly, and the whole sole shares the load.
So what should you look for when buying shoes?
3 things that matter most
-
Flexibility
A good shoe should bend easily without resistance. -
Width (toe space)
Your toes should not be squeezed. If your toes can’t spread, your foot loses stability. -
A natural foot shape — no raised heel
A big lifted heel changes how you walk and can slowly create poor mechanics.
Everything else can eventually lead to a “lazy” foot and poor movement patterns.
What should a healthy foot look like?
A healthy foot should have:
- a natural arch
- space between the toes
- good ankle control and balance
A foot with a collapsed arch (flat feet) often has problems because the arch helps absorb impact from walking, running, and jumping. In the U.S. Army, for example, flat feet were traditionally considered a limitation in selection because of how they can affect performance and injury risk.
Tight, closed toes are also a problem because they reduce foot stability. And when your foot is unstable, your knee often moves into bad positions under load. Over time, that can lead to quicker injuries.
A real example (name changed)
One of our members (for privacy, we’ll call him Aris) had knee joint problems—specifically in the anterior cruciate ligament (ACL) area. Aris was a football (soccer) player and the injury happened during a match.
He first took an external hit to the knee. The knee swelled, and later he injured the cruciate ligament on the same leg.
After hearing his story, I suspected the first injury contributed to the second—because the foot and ankle mechanics were already compromised. What stood out was that Aris had poor ankle balance, and the toes on the injured foot were crowded and pulled together—what we call “hammer toes.”
That foot shape and instability clearly affects the body’s balance and can contribute to joint stress and injury.
What exercises can you do for your feet?
1) Walk barefoot (or with loose socks)
Be careful: socks shouldn’t be so tight that they squeeze your toes together. Walking barefoot encourages toe spread and wakes up the small muscles of the foot.
Personally, I regained more space between my toes mainly by walking barefoot. I also noticed my calves developed more—because my ankle range of motion improved, and the calf started working through a fuller range.
2) The downside of shoes
One disadvantage of modern shoes is that they make the foot “lazy.” Constant comfort + always walking on flat surfaces doesn’t stimulate the foot enough to stay strong, responsive, and athletic.
3) Simple strengthening / mobility drills
- “Spiderman” squat hold: sit low on your feet and try to lift the knees up while keeping control.
- Platform work: use a platform to strengthen the arch and foot control.
- Calf work (ankle strength): controlled calf raises.
- Ankle rotations lying down: clockwise, counterclockwise, and up–down movements.
If you want help
Message us on WhatsApp or come to the gym. PLANET FITNESS KORÇË can create a program tailored to improve your foot mechanics and help with knee issues. Sign up today at PLANET FITNESS KORÇË and benefit from our services!