Are You Wearing the Right Running Shoes? A PT’s Guide to Footwear

Running may seem simple — just lace up your shoes and go. But for physical therapists who specialize in movement and injury prevention, the choice of running shoe plays a critical role in how your body performs and recovers. The wrong footwear can subtly alter your gait, increase impact forces, and put unnecessary stress on your joints and soft tissues.

When running shoes don’t match your unique foot mechanics, it can lead to compensations elsewhere in the body — affecting your knees, hips, and even your lower back. Over time, these small mismatches can compound into overuse injuries or persistent pain that keeps runners sidelined.

That’s why physical therapists often start a treatment plan by examining what’s happening from the ground up. The right shoes can support your natural movement pattern, reduce strain, and improve how efficiently you run — helping you stay active longer and recover faster when injuries occur.

Whether you're a casual jogger or a competitive runner, your shoes are more than gear — they’re your foundation. And like any foundation, it needs to be solid, supportive, and matched to your individual needs.

Why Running Shoes Matter More Than You Think

Running may seem simple — just lace up your shoes and go. But for physical therapists who specialize in movement and injury prevention, the choice of running shoe plays a critical role in how your body performs and recovers. The wrong footwear can subtly alter your gait, increase impact forces, and put unnecessary stress on your joints and soft tissues.

When running shoes don’t match your unique foot mechanics, it can lead to compensations elsewhere in the body — affecting your knees, hips, and even your lower back. Over time, these small mismatches can compound into overuse injuries or persistent pain that keeps runners sidelined.

That’s why physical therapists often start a treatment plan by examining what’s happening from the ground up. The right shoes can support your natural movement pattern, reduce strain, and improve how efficiently you run — helping you stay active longer and recover faster when injuries occur.

Whether you're a casual jogger or a competitive runner, your shoes are more than gear — they’re your foundation. And like any foundation, it needs to be solid, supportive, and matched to your individual needs.

How Physical Therapists Evaluate Footwear and Gait

When it comes to preventing running injuries and optimizing performance, physical therapists do more than treat symptoms — they assess the full picture, starting with your gait and the shoes you’re running in.

At Dang PT, a running gait analysis includes observing your movement in real time, either on a treadmill or overground. We look at how your foot strikes the ground, how your knees and hips align during each stride, and how your body absorbs impact. But just as important as your movement is what’s on your feet.

We examine your current running shoes for wear patterns, arch support, heel structure, and overall fit. Uneven wear on the outsole can reveal overpronation, supination, or asymmetrical loading — all of which can point to specific biomechanical issues. If your shoes are too soft, too rigid, or simply the wrong type for your gait, they may be contributing to ongoing pain or inefficiency.

Physical therapists also take into account your foot shape, injury history, and mileage goals. From there, we can guide you toward footwear that complements your body, rather than working against it — because your recovery and performance begin with the right foundation.

Tips for Choosing the Right Running Shoe

With hundreds of running shoes on the market, finding the right pair can feel overwhelming. But the best shoe for you isn’t about brand or price — it’s about how well it matches your foot mechanics, running style, and training goals.

Here are key tips physical therapists at Dang PT share with runners when choosing the right footwear:

• Know Your Foot Type: Understanding whether you have high arches, flat feet, or a neutral arch can help guide whether you need a neutral shoe or one with stability features.

• Check Heel-to-Toe Drop: This is the difference in height between the heel and forefoot. A higher drop may reduce strain on the Achilles tendon, while a lower drop may promote a more natural foot strike — but only if your body is adapted to it.

• Look for the Right Cushioning: Cushioning needs vary by mileage, terrain, and injury history. Too much can reduce stability, too little can increase impact forces.

• Test the Fit: There should be about a thumb’s width of space between your longest toe and the end of the shoe. It should feel snug around the heel and midfoot without pressure points.

• Try Before You Buy: Whenever possible, jog around the store or treadmill test different models. How the shoe feels during movement is far more important than how it feels when standing still.

Ultimately, no shoe is a one-size-fits-all solution. It’s about finding what supports your natural movement and keeps you running comfortably — and that starts with understanding your unique gait.

Get Expert Running Support at Dang PT in Los Angeles

At Dang PT, we specialize in helping runners move smarter, recover faster, and stay injury-free — and that starts with assessing what’s happening underfoot. Whether you're dealing with a nagging pain or simply want to improve your form and efficiency, our team offers expert guidance rooted in movement science.

We don’t just look at your symptoms — we look at your movement as a whole. That includes analyzing your gait, assessing your current footwear, and identifying any imbalances or inefficiencies in your running mechanics. From there, we build a personalized plan that might include targeted manual therapy, strength training, movement retraining, and footwear recommendations.

Our team in Los Angeles works with runners of all levels, from weekend joggers to seasoned competitors. We understand the demands of the sport and the frustration of being sidelined by pain. That’s why our approach is proactive, data-driven, and always tailored to your individual goals.

Learn more about our experience with runners and our full list of services on our About Us and Our Services pages.

Ready to Run Smarter? Let’s Talk Footwear and Form

If you're unsure whether your running shoes are helping or hurting your performance, it might be time for a professional assessment. At Dang PT, we help runners get clarity on what’s working, what’s not, and how to improve — starting from the ground up.

Whether you’re struggling with chronic tightness, recovering from an injury, or simply want to make sure you’re in the best shoe for your stride, our team can guide you through the process. We’ll take a close look at your gait, analyze your current footwear, and provide recommendations that are tailored to your unique biomechanics and running goals.

Running shouldn’t come with pain or confusion — and the right shoes can make all the difference. Reach out today through our Contact page to book a running assessment and start making strides with confidence.