Empire Performance PT

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  • Home
  • About Us
    • Meet The Team >
      • Dr. Tony Tanzi, PT, DPT, CSCS
      • Dr. Josh Hammond, PT, DPT
      • Dr. Kyle Ioos, PT, DPT
      • Dr. Matthew Aquilino, PT, DPT
  • Physical Therapy
    • Back Pain
    • Knee Pain
    • Shoulder Pain
    • Ankle Pain
  • Sports Rehabilitation
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Walking Shoe Recommendations

6/26/2022

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Tony received one question in the clinic and on the website. The question was asking what kind of sneakers he would suggest for walking?!  In last week's 5 minute Friday Tony talked about running shoe basics.  So that will carry over into this week's episode!
There are a few differences between running shoes and walking shoes.  Tony doesn’t see an issue in walking in running shoes, but some people say you shouldn't have that much of a heel toe drop.  
  • It’s important to avoid heavy shoes while walking. 
  • In walking shoes some people want a lot of cushioning primarily in the heel because you are going to get heel striking while walking.  So with more cushioning you’ll have more support! 
  •  A lightweight flat shoe will allow you to roll forward while walking and not backwards.
Here are some other things to keep in mind while shopping for shoes.  It is important to consider if there is a heel flare because this kind of shoe you see the sole and it kind of goes half where your heel actually is.  This is more so in track shoes or outdoor hiking shoes. Those shoes give an additional stability, but you do not need that for walking shoes!  Especially, when you are walking on a paved road or path.   You would want your walking shoe to be as light as possible.  Try to find a shoe that gives enough cushioning but doesn't weigh too much.  
Tony recommends these walking shoes:
  •  Hoka Bondi shoes; they offer tons of cushioning and are great for walking!  
  • Walking shoes with moderate cushioning you want to make sure are as light as possible with no heel flare. 
  • Tony's personal preference to walk around all day is any Hoka shoe. 
  • If he had to choose one pair of walking shoes it would be the Hoka Arahi shoe because it has the lowest level of cushioning.  
  • He also recommends the Hoka Clifton
  • The Hoka Bondis are great if you want a lot of cushioning
If you are eager to buy a pair of walking shoes after hearing all of these recommendations, you should check out road runner sports online. They allow you to buy a pair of shoes and test them out for 30 days.  Then if you don’t like them you can return or exchange the shoes!  So that’s a great option or you can go to a local running store and try on the shoes!
CLICK HERE TO LISTEN TO THIS 5 MINUTE FRIDAY EPISODE!
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Running Shoe Basics

6/17/2022

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Running Shoe Basics

Tony wore a different pair of shoes to work this week and got lots of questions on what shoes are good to use for running.  So here are 5 tips on what you should consider when buying a pair of running shoes:
1. Shoe Size
Shoe size is important because it is very important to wear the correct size shoe.  Tony likes to buy his running shoes true to size, but the size you buy is up to your personal preference.  You want to make sure your toes have room to spread wide and they shouldn’t feel constricted where they touch the end of your shoe.  It is important for your heel to feel comfortably cupped in the back of the shoe too, this will make it so your foot doesn’t slip!  Try on different shoes until you find the ones that fit and feel the best!
2. Stack Height
​Stack height is the amount of shoe material between your foot and the ground.  This is expressed in the millimeter height of the heel and just below your toe.  A high stack usually is 40 millimeters and has more cushion. Low stack height shoes such as track shoes are about 20 millimeters.  Minimal and low stack height shoes are best for people who prefer feeling the ground over the cushioning of a shoe.  Highly cushioned shoes are good for someone that prefers feeling the cushioning of a shoe instead of the ground.  It depends on whatever you prefer!
3. Heel Toe Drop
This is the difference between the level of the heel and level of the toe from the ground. Take one and minus the other and that will give you your heel toe drop.  The greater the drop the steeper the angle from the ankle to the forefoot.  The lower the drop is considered by many to have a lower impact on the stride. The lower the drop the more the Achilles tendon is going to have to work.  The best amount of drop is a personal preference. Anything over 7 is considered a high drop and under that is going to be getting closer to that barefoot feel. Most shoes are at a drop of 6, but it’s up to you what you prefer.  
Tony sees it all the time when someone comes into the clinic and they just started running or bought a new pair of shoes.  They feel like they get a new ache or pain while running and they aren’t sure what happened.   This is because shoes have different stack heights so it creates different forces through the leg!
4. Stability or Motion Control
Stability running shoes are best for over pronators or if you have more of a flat foot.  These shoes are often more rigid and are made to support the arch of the foot, which will provide greater support through the midsole that can also extend into the heel.  Stability shoes are something to consider if you get aches and pains!  Motion control shoes can be a little stiffer and heavier than a stability shoe.  Sometimes motion control shoes have some additional heel cup support and other features in the shoe that stop the foot from rolling when running.  Stability and motion control shoes are both great options for runners and should be based on what works best for you!



​
CLICK HERE TO LISTEN TO THIS 5 MINUTE FRIDAY EPISODE
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    Dr. Tony Tanzi: Physical Therapist, Triathlete, Runner, Performance Coach

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