Shoe Selection
If you have any problems with foot or knee pain you may want to see your health care provider before beginning any physical activity program. |
Proper shoes that fit correctly are essential to a successful and pain free workout routine. While you may buy shoes based on a flashy, glow in the dark or sporty look, there are better ways to make a shoe purchase. You need to consider your foot type as well as the activity you are performing. For example, if you have high arches and stiff feet you'll need shoes with additional cushioning. If you have flat feet that tend to have excessive lateral motion, you'll need a more rigid shoe that controls motion. There are shoes designed for walking, running, cross training, tennis and aerobics. Depending on what activities you perform, you may need to purchase one or more different pair of shoes. The time you spend in a shoe store can be productive if you use the following tip list:
Finding the Right Shoe
Just as human feet vary, so do sports and fitness levels. For example, if you only jog a little every week and play some basketball in the driveway from time to time, an all-purpose cross-training shoe should be fine. But if you do a certain sport or activity three or more times a week, you should wear shoes specific to that sport or activity; they may help you avoid injuries such as "shin splints" or ankle sprains.
In general, people who run or do aerobics need shoes with a lot of impact-absorbing cushioning. Walkers need shoes that have extra shock absorption at the heel as well as soles that provide a good roll off the toes. People who play court sports need shoes that help keep the ankle stable during side-to-side movements, which means that the sole can't be too thick.
Which Features Do I Need?
To begin with, you should know if your feet have high, medium, or low arches. It's easy to tell which kind you have. Just wet the bottom of your bare foot and make a footprint on a hard surface. If the forefoot and heel areas are connected by a thin line, you have high-arched feet. If the footprint looks pretty much like the shape of your foot, you have a low arch. A medium arch falls somewhere in between.
For your high-arched foot, you should ask for a cushioned shoe. A high-arched foot's movement is rigid and its impact is hard on any surface. A cushioned shoe will provide additional protection against this impact. If you're flat-footed, your feet foot tends to flop or move about, so you should ask for a motion control or maximum stability shoe. Those who have medium arches would request something in the middle, sometimes called a stability shoe.
Keep in mind any foot problems you've had and try to find a shoe that can accommodate them. Do you have a history of ankle sprains? Then perhaps you should have a high-topped shoe for better ankle support. Have you had deep arch pain? Maybe you need a special arch support. Do you have bunions? Then you need a shoe with a wide toe box.Shoes should also feel comfortable through the arch, fit well across the ball of the foot, and hold the heel firmly.
Women should be cautious when selecting shoes. Downsized men's shoes have long been offered as "women's" shoes, and some still are. But their heels can be too loose, which prompts women to wear smaller sizes that can cause problems. Women should seek out shoes that fit their feet properly.
Sources of Information
1Orthotics are custom support devices for the feet. They are often made by prescription for lower extremity problems such as plantar fasciitis (arch pain), tendinitis, and "runner's knee."