….great! Picking right athletic shoe aids performance, cuts injuries.
Every fitness program should start with one important piece of equipment: the right shoes.
Whether you are walking or running, the wrong sneaker can lead to many problems ranging from a twisted ankle, hip and knee pain, blisters or plantar fasciitis (heel pain).
A 150-pound person walking just one mile exerts a force of 63.5 tons on a single foot, according to the American Podiatric Medical Association. Selecting the right shoe is paramount, especially in preventing foot-related injuries.
Joan Fox-Hurkett, whose family participates in running events year-round, said finding the right shoe is "critical." "It can just make or break any workout or race. Otherwise you are going to mess up your feet," Fox-Hurkett said. "And the right sock is just as important." Her husband learned that fact the hard way. "He had the hugest blister on the whole ball of his foot that broke in the middle of the Ironman."
Improperly fitting shoes are the source of many problems and the APMA reports that almost half of Americans say foot pain has stopped them from doing something routine, such as grocery shopping or going to the gym.
"It's important to take the time to find the right shoe," said Pete Snell, owner of Fleet Feet, 6538 E. Tanque Verde Road, which specializes in running and walking shoes and offers a customized fitting process.
"The goal is to keep exercising and to stay injury-free," Snell said. "You have enough to worry about that you shouldn't have to be worrying about your feet. You shouldn't have to finish a long walk or run and want to rip off your shoes."
People often ask him, "What is a good shoe for running or walking?" "The reality is that running shoes, for example, have the most technology available in athletic wear today so they are all good shoes, but not every one is a good shoe for you."
The best shoe depends on your foot type, and examining such things as your arch, any foot problems, and your strike and stride, Snell said.
Also important is what type of exercise you'll be doing and how often?
The store features a treadmill to record a person's step and assist in selecting the right shoe.
At Performance Footwear, general manager Kyle Johnson said they also offer a Foot Strike Analysis done via treadmill to help guide shoppers into the right type of shoe (neutral, stability and motion control) for their foot type (high, medium or flat arch).
"There are basically three types of shoes and each brand makes those three types of shoes," Johnson said.
"The video analysis helps determine whether people need a neutral cushioning, moderate stability or motion-control shoe."
What happens when you buy the wrong shoe? "More than likely you're not getting the shoe with proper arch support," Johnson said.
"Your foot strike is not appropriate. You're putting your body in misalignment."
When you run, the impact is about four times your body weight. If your shoe can't sustain the pounding and jarring of the activity, you are more likely to sustain knee and ankle injuries.
Donita Montgomery, who was featured in Body Plus for her 90-pound weight loss, buys her workout shoes at Fleet Feet of Tucson.
"And I only buy Asics because of their excellent cushioning for my heels and the balls of my feet.
"They match you to the right shoe," Montgomery said. "If you run harder on your heels, there's a type of shoe for that. If you walk on the outside of your feet (for hiking, aerobics, etc.), there's a type of shoe for that.
Asics are great since I am doing a lot more spinning now as opposed to just the treadmills or the EFX machines."
Michael Tucker, the founder of Tucson Desert Heat Triathlon Club, said the Foot Strike Analysis at Performance Footwear helped him and wife Mary Tucker find the right shoes.
"I have an odd gait. I tend to overpronate my heel. So when my arch collapses and rolls over, my knee turns inward. Therefore, I'm in a motion-control shoe, while my wife is in a stability shoe," he said.
Fox-Hurkett also took her two children to a few local specialty shops for a comprehensive evaluation and fitting, but now buys their shoes online to save money.
"Both of my kids have funky feet. They have no arches," she said, so it was important to find them the right shoe.
"It's kind of like fitting people for hearing aids," said the Tucson audiologist. "Everybody's different."
FOOT TYPE Feet come in many different shapes and sizes but are usually categorized into three general types, based on arch: high, medium and low.
• High-arched feet: Usually require greater shock absorption than those with average feet. Causes wear on the outer edge of the heel and the little toe. They also suffer from lateral instability and are more prone to ankle sprains.
• Medium-arched feet: Look for a stability shoe that has the right mix of cushioning and support.
• Low-arched (flat) feet: Require shoes with less cushioning but greater support and heel control. Feet tend to overpronate (roll inward).
SHOPPING TIPS
1. Replace your shoes every 300 to 500 miles or every 300 hours of activity in the shoe (or about every three to six months).
2. Know what you need. You'll need a shoe designed specifically for the sport and for your foot type. Don't use a walking shoe for running.
3. Buy shoes at an athletic or specialty store with professional fitters. Have your feet measured every few years. Stand when your foot is measured.
4. If one foot is larger, try on a pair that fits the larger foot. You should have at least a half-inch between your longest toe and the edge of the shoe.
5. Expect that your running shoe size will be about a one-half to two sizes larger than your other footwear.
6. Bring with you your old shoes as well as your running socks and any orthotics.
7. Try on shoes toward the end of the day. Feet tend to swell during the day and during exercise. A big mistake people make is buying shoes that are too small.
8. Shoes can vary in price from $20 for nonname brands to $170 for the latest technology. A higher price doesn't mean a better shoe. Select shoes based on type and fit, not price or appearance. You should be able to find a good, midpriced shoe.
9. Don't forget to get the right sock. The wrong sock can cause just as much pain (blisters) as can the wrong shoe. Be sure to buy noncotton, breathable socks to minimize perspiration and rubbing.
10. Don't shop when you are in a hurry. Expect a fitting and evaluation to take about 20 to 25 minutes. Expect to take off your shoes AND socks during a fitting at a specialty shop.
HOW TO TELL?
The Wet Test:
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.
If your footprint shows the entire sole of your foot with little to no curve on the inside you've got low arches (flat feet). I
f the footprint shoes only a portion of your forefoot and heel with a narrow connection between the two, you have high arches and tend to supinate (roll feet outward).
You have a neutral arch if your footprint has a distinct curve along the inside and your shoes wear out uniformly.
SHOE TYPE
A running shoe must provide maximum shock absorption to help runners avoid ailments such as shin splints and knee pain.
The shoe should also control the way your heel strikes the ground so the rest of your foot can fall correctly.
Know your foot type (low, medium, high arch) so you can get the right support for your foot.
• Neutral (or cushioned): A curved, cushioned shoe with a soft midsole that is the least rigid and resistant to twisting and bending of all three shoe categories.
Best for: Runners with moderate-to high-arched feet and for biomechanically efficient runners (whose feet do not overpronate), and midfoot or forefoot strikers.
Shoes are for runners who need maximum midsole cushioning and minimum arch-side support.
• Stability: A shoe with a slightly curved shape.
Best for: Individuals with medium-arched feet, typically deemed normal, and runners who are mild to moderate overpronators and/or need added support and durability.
• Motion control: A straight-shaped shoe that is the most rigid and resistant to twisting and bending of all three styles.
Motion control shoes offer maximum support.
Best for: Runners with low-arched (flat) feet that overpronate moderately to severely.
Also suited for big or heavy runners who need more support and stability.
SURFACES
Concrete and asphalt are hard on the bones and the joints of your feet, while uneven terrains such as outdoor trails make you more vulnerable to injuries.
• Indoor tracks/treadmills: Ideal surfaces to walk on. Provide excellent shock absorption and are forgiving on the joints and bones. Tip: If walking on a track, be sure to change directions so you even pressure on both feet.
• Outdoor trails: Easier on bones and joints than are concrete and asphalt. Higher risk of injuries, especially sprained ankles. Tip: Slow your pace so you can navigate the uneven terrain. Select appropriate shoes.
• Asphalt: Easier on joints and bones than is concrete but still a very firm surface.
Tip: Walk against traffic and wear bright reflective clothing. Select a shoe with excellent shock absorption.
• Concrete: Hardest surface on your body to walk on, up to 10 times harder than asphalt. Tip: Limit the amount of time you walk on concrete. Alternate walks on concrete with those on indoor tracks.
Sources: American Podiatric Medical Association, American Council on Exercise
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