Choose the wrong athletic shoes and you could end up lying on the couch nursing shin splints or aching heels instead of enjoying a brisk walk or run.
While most specialty sport-shoe stores have
knowledgeable staff to guide you, you'll be a few steps ahead of the
game armed with some basic knowledge about your feet and their specific
needs. Here is some expert advice to heed before buying new footwear:
Don't make shoes multitask. Walking shoes are
stiffer; running shoes are more flexible, with extra cushioning to
handle greater impact. If you do both activities, get a pair for each
one.
Know your foot. Sure, we've all got 10 toes and
two heels, but beyond that, feet come in a variety of shapes -- and
knowing your foot's particular quirks is key to selecting the right pair
of shoes. Most major brands now offer a model to suit every foot type.
One way to determine your foot's shape is to do a
"wet test"--- wet your foot, step on a piece of brown paper and trace
your footprint. Or just look at where your last pair of shoes shows the
most wear.
If your footprint shows the entire sole of your foot
with little to no curve on the inside -- or if your shoes show the most
wear on the inside edge -- it means you've got low arches or flat feet
and tend toward overpronation -- meaning your feet roll inward.
Overpronation can create extra wear on the outside heel and inside
forefoot. You'll want a shoe with a motion-control feature and maximum
support.
If the footprint shows only a portion of your
forefoot and heel with a narrow connection between the two -- or if your
shoes wear out mostly on the outside edge -- you have high arches and
tend to underpronate (also called supinate), meaning your feet roll
outward. Underpronation causes wear on the outer edge of the heel and
the little toe. Look for a cushioned shoe with a soft midsole.
You have a neutral arch if your footprint has a
distinct curve along the inside and your shoes wear out uniformly. Look
for a "stability" shoe, which has the right mix of cushioning and
support.
Feet Change
Measure your foot frequently. "It's a myth that
foot size doesn't change in adults," says Steven Raiken, MD. "It does
change as we get older, so have your feet measured twice a year. Sizes
also vary between brands, so go by what fits, not by what size the shoe
is." Raiken is director of the foot and ankle service at the Rothman
Institute at Thomas Jefferson University Hospital in Philadelphia.
Shop toward the end of the day. Feet swell over
the course of the day; they also expand while you run or walk, so shoes
should fit your feet when they're at their largest.
Bring your own socks -- the ones you wear while
running or walking. If you wear orthotics, bring those, too. Shoes need
to fit with the orthotic inside.
Don't believe in breaking in. Running and walking
shoes should feel comfortable right away, Raiken tells WebMD. Walk or
run around the store a bit to make sure they feel good in action.
Use the rule of thumb. There should be about
3/8-1/2 inch between the front of your big toe and the end of the shoe
-- about a thumb's width. The heel should fit relatively tightly; your
heel should not slip out when you walk. The upper part of the shoe --
which goes over the top of your foot -- should be snug and secure, and
not too tight anywhere. The American Academy of Orthopaedic Surgeons
writes that when fitting in to an athletic shoe you should be able to
freely wiggly all of your toes when the shoe is on.
Understand the bells and whistles. Some models of
running shoes look better suited to a space mission than a run in the
park, but some of those groovy-looking features actually serve a
purpose. Clear inserts, filled with gel, Freon, or air, provide extra
shock absorption, as do those springy-looking things. These features are
especially good for people who tend to get heel pain, says Raiken, and
not so good for people whose ankles twist easily, as shoes with extra
cushioning tend to provide less traction.
Some shoes allow you to pump up the tongue, which lets people with difficult-to-fit feet achieve a more customized fit.
Don't over- or underpay. Good-quality running and
walking shoes are fairly pricey -- and usually worth it. "A $15-shoe
will not be as good as an $80-shoe," says Raiken. But you'll pay a
premium for super-fashionable styles or those associated with a
celebrity -- and they won't be any better for your feet.
Know when to replace them. The average pair of
running shoes should be replaced after about 350-400 miles of use, says
Clifford Jeng, MD, a foot and ankle surgeon at Mercy Medical Center in
Baltimore, Md. Better yet, go by how your shoes look and feel. Once the
back of the sole is worn out or the shoe feels uncomfortable or less
supportive, it's time to take those tootsies shopping again.
By Christina Frank | WebMD Feature | Reviewed by Louise Chang, MD
Source : webmd.com
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