What are the most common footwear-related issues you see in young athletes, and how do they impact performance and injury prevention?
Footwear choices throughout the day and week can significantly impact how the foot and ankle perform during sports. Young athletes are naturally mobile, which reduces the risk of acute injuries like Achilles, knee, and hip issues. However, their footwear can easily influence foot mechanics, and poor choices outside of athletic settings, like school or the playground, can lead to long-term issues.
Shoes that cause a “foot slap” while walking or running can cause the foot and ankle to adapt to an excessively flexed position. Over time, this can result in the foot behaving in a poorly adapted way, even when barefoot or wearing proper footwear. You can also hear if young athletes are slapping the ground with their shoes versus absorbing the ground softly before propulsion.
Even a small coaching cue of asking the athlete to run on the balls of their feet can have a positive effect. One of my favorite coaching expressions is to “be quick, but not in a hurry.” Footwear is an extension of both the foot and the ground; proper footwear is crucial for proper loading and propulsion.
How important is it for young athletes to have properly fitting shoes, and what advice do you give parents when selecting the right footwear for their children?
Footwear fit mainly involves length and width. Keeping up with kids' correct shoe sizes can be challenging as they grow. Parents and older kids should check the fit once or twice a month to ensure the shoe isn't getting too tight. Width selection is often difficult, depending on the brand. If you find a shoe you like, consider buying two sizes to easily transition when the first size becomes too small. Consistency in sizing between everyday shoes and sports shoes is ideal but not always guaranteed, as differences in materials and manufacturing can affect fit.
Can you share any specific examples where the right or wrong footwear has made a noticeable difference in an athlete's performance or comfort during training or competition?
Don’t ask me why, but in my junior year, I had high-top cleats that were pretty heavy. I believe they were marketed towards quarterbacks. Going into the offseason, I knew I had to improve my speed to keep my starting quarterback job and have a better season. The first thing I did was purchase new cleats (that were marketed more towards wide receivers): they were low-top and a lot lighter. I feel that the lighter cleats provided better performance and confidence that helped me train hard and improve my speed over the offseason.
As far as potential injury correlation, a high-profile brand had two styles of football cleats when I was in high school. Our star player had a great junior season wearing the common style of cleats. During his senior season, he started to wear the other style of cleats, which were marketed as more of a speed cleat. He ended up being injured with ankle sprains for a significant portion of his senior season; at the time, I did not correlate this with his cleats. When I got to college, I purchased this shoe for the offseason; however, the shoe did not have the same fit and feel as the other (more common) style, and I did not wear it. I asked my friend to try it on, and he said that he did not like it because it did not have the same feeling of support as the common style. I wonder if this potentially contributed to the injuries that our star player sustained in high school.
What are the key features you look for in athletic shoes for young athletes, and how do you balance the need for support, durability, and flexibility?
First, the shoe must fit well in both length and width, with a toe box that allows natural toe positioning but isn’t so wide that it hinders movement. An athletic profile is crucial; the shoe shouldn't be too flat or have excessive "toe spring," depending on the sport. The shoe needs to be durable enough to withstand the demands of the sport and flexible enough for natural foot and ankle mechanics. However, if too flexible, it might lack the stability needed for quick direction changes. Support is subjective, varying by athlete, and should align with the shoe’s profile to maintain proper foot positioning. Arch support depends on factors like age, foot mechanics, injury history, and performance goals, requiring personalized assessment.
As a coach, how do you educate young athletes and their parents about the importance of replacing worn-out shoes, and what signs indicate it’s time for a new pair?
Thanks for an easy one! We can use the eye test here: if the shoe is starting to fray or has holes, it’s time for a change: as adults, we almost look forward to this because it means we have new shoes to mow the lawn in! If the athlete feels the shoe is no longer supporting their foot (from an overall shape perspective), it may be time to change the shoe as well.
Unfortunately, I have seen some kids’ shoes that do not last very long, so going back to selecting a quality shoe that will last a decent amount of time is important. One thing to watch out for is shoes with foam material that directly contacts the ground because this can wear out fairly quickly. The other thing you can check for is the bottom of the shoe: if the rubber has worn out so much that you can see the foam underneath. The last thing to mention is that the shoe should sit level on the ground from a rear point of view. If the outside half or inside half of the shoe has worn down so much that the shoe is now tilted, it is a good idea for a new pair.
Conclusion:
In summary, the proper selection and maintenance of footwear are crucial for young athletes to optimize their performance and reduce risk of injuries. Poor footwear choices, even outside of athletic settings, can lead to long-term issues with foot and ankle mechanics. Parents should prioritize shoes that fit well in length and width and offer a balance of support, durability, and flexibility. Regularly checking shoe size and replacing worn-out footwear are essential practices to ensure that young athletes remain comfortable and supported during their activities. By making informed decisions about footwear, we can help young athletes perform at their best and reduce their risk of injury.
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