Toe Spring, Balance and Foot Strength

Put your shoe on a flat surface and look at it from the side.

Does the toe sweep upward so the tip no longer touches the ground?

That curve is called toe spring, and if you see it, that shoe isn’t a good choice for the gym.

The moment you put it on, toe spring shifts your balance. Over time, wearing shoes like this can lead to stiffer, weaker muscles and fascia in your feet and lower legs.

Now think about standing barefoot. Do your toes naturally slope off the floor like that? Of course not.

Toe spring is marketed as a feature that makes walking and running easier. Maybe it does—but easier isn’t always better. The Harvard Gazette summed it up well: the upward curve may ease motion, but it can also lead to weaker muscles and more problems down the road.

And toe spring is just one issue. These shoes usually come with thick, cushioned soles and a raised heel. That combination dulls your foot’s natural sensitivity, shifts your center of mass, and makes it harder for your body to receive feedback from the ground. Translation: you’re more likely to lose your balance.

Balance is something we all need to protect as we age. Training it directly is important, but so is choosing the right gear. A better gym shoe is one with:

• A stiffer, flatter bottom

• Minimal heel drop

• Enough space for your toes to spread out

It’s a small change that pays off big in the long run.

—Justin Miner