Athletes should choose shoes based on how their sport moves the body, with enough cushioning, traction and structural support to protect the feet and ankles, according to a Rochester Regional Health foot and ankle surgeon.
Peter Stasko said fit matters as much as shoe type. Sneakers should absorb impact and have firm soles, while cleats should fit snugly without crowding the toes and provide enough ankle support for the movements required by the player's position.
Low-, mid- and high-cut shoes provide different levels of ankle support. Stasko recommends considering how much flexibility a sport requires and how often an athlete jumps, changes direction, slides or makes sudden stops.
Cleats should match the field and position
Soccer players increasingly use cleats designed for artificial turf. Those shoes use specialized studs, and lower or mid-cut designs can preserve flexibility while newer models that wrap higher around the ankle may offer more protection against twists and sprains.
Stasko said soccer cleats should fit close enough that the toes approach the front without being crowded. A secure fit limits extra movement during repeated starts and stops.
Football footwear depends on position. Offensive and defensive linemen may benefit from mid- or high-top cleats for side-to-side shuffling, while quarterbacks, cornerbacks and wide receivers need a balance of support, comfort and ankle movement for bursts of speed.
Baseball players should look for mid-cut cleats that support the ankle while running bases or tracking fly balls. Lacrosse players also need a firm sole and mid-cut support because high-cut cleats can restrict movement while low-cut designs leave more of the ankle exposed.
Track athletes often use lightweight spiked shoes for traction and firm support. Stasko suggests holding the front and back of a track shoe and trying to twist it; a shoe with less flexibility generally provides more support.
Cross-country runners should prioritize cushioning, arch support and a firm design that can withstand longer use over varied terrain.
Court sports need cushioning and traction
Basketball shoes should have substantial cushioning to absorb the force of repeated jumping. Mid- or high-top models can also provide ankle support during rebounds, jump shots and changes of direction.
Stasko recommends leaving roughly a half-size of movement in basketball shoes so the toes do not repeatedly strike the front. A shoe that is too short can lead to toe pain.
Volleyball players have similar needs because they jump frequently and move quickly across a court. A comfortable shoe with adequate padding and mid-cut ankle support can help absorb impact and reduce the chance of sprains.
Tennis shoes need a firm structure, padded sole and strong traction. Athletes can choose a low- or mid-cut design based on comfort and whether they play on grass, concrete or clay.
Tennis players should expect to replace shoes regularly because repeated sliding wears them down, Stasko said. Across sports, athletes should replace footwear when cushioning, traction or structural support has deteriorated rather than relying only on its appearance.
Rochester Regional operates orthopedic urgent care centers in Victor and Henrietta for same-day treatment of unexpected bone, joint and muscle injuries. The centers offer walk-in hours during the day, evenings and Saturdays.
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