Fashionable, trendy and priced just right — what more could a woman want in an athletic shoe? Plenty! Before you let the salesperson swipe your credit card, consider this: medical experts point to inappropriate footwear as the “sole” cause of many a woman’s foot discomfort.
Wearing tennis shoes for your morning run? Well, there’s a good reason they’re called “tennis” shoes. Wearing cross trainers out on the tennis court? You get the picture.
“We see patients all the time wearing inappropriate shoes for the activity,” said Christian Royer, M.D., an orthopedic surgeon specializing in foot and ankle surgery on staff at Baylor University Medical Center at Dallas.
Understanding the needs of your individual feet is paramount in choosing the correct athletic shoe and preventing workout-related foot injuries and conditions such as corns, bunions, hammertoes or worse. Thanks to modern technology, protecting your soles is practically an exact science.
“Individuals today have better and more customized choices in footwear that address the specific needs of his or her feet,” according to Harold Glickman, M.D., a podiatrist and member of the American Podiatric Medical Association.
With all the new innovations in footwear — fabrics, linings, cushions, insoles and arch supports — finding the right shoe can be a bit daunting. Accomplishing the task properly requires a little pre-shopping foot knowledge.
What’s your foot type?
There are the arch types:
1. Low-arched
2. Medium-arched
3. High-arched
(If you’re not sure what type of arch you have, try this: Fill your bathtub with a small amount of water. Dip your foot into the water; then step onto a piece of dry cardboard. Look at the footprint — can you see most of the print? If so, you likely have a low-arched foot. Can’t see very much of the footprint? Then you likely have high arches.)
There are the pronation types; when you walk does your foot roll inward, outward or straight? Per runnersworld.com, here are the 3 types:
1. Normal Pronation: “The outside part of the heel makes initial contact with the ground. The foot “rolls” inward about five percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.”
2. Overpronation: “As with the ‘normal pronation’ sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal five percent, which is called ‘overpronation.’ This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.”
3. Underpronation: “Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than four percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.”
Armed with this info, athletic shoe manufacturers design running and walking shoes to meet the required functionality for each type of foot:
1. Motion control: Best for low-arched feet, this type of athletic shoe is typically the most rigid and resistant to twisting and bending of all three styles
2. Stability: Best for medium-arched feet (also considered “normal feet”), this type has a slight curve to the shape of the shoe.
3. Neutral: Best for the high-arched foot, this design is more flexible and less resistant to twisting and bending.
4. And then there are the shoes for each type of pronation, too.
Sizing up the matter
If the shoe fits, then buy it. But first make sure that it truly does fit. Buying shoes too small is a common problem, according to Dr. Royer.
“People don’t realize that their shoe size changes over time and that their foot can get bigger and wider as time goes on,” says Dr. Royer. “And most people haven’t had their foot measured in years.”
Just because you were a size 6 a decade ago doesn’t mean you still are. Foot sizes tend to fluctuate through the years, and oftentimes through the day, as well.
“Don’t believe in the myth of breaking the shoe in,” advises Dr. Royer. “If the shoe doesn’t feel good in the store, no matter how good it looks, you need to get a different shoe.”
Dr. Samuel Nava, Jr., a partner with Southwest Podiatry in Dallas, Texas and spokesperson for the American College of Foot and Ankle Surgeons, shares with The Savvy Gal readers tips for selecting the proper athletic shoe:
1. As with all shoes, buy your athletic shoes at the end of the day after your feet have done their natural swelling.
2. Be measured. Buy shoes that are the proper width and length. You want at least one thumb width at the end of the shoes when standing between the tip of the big toe and the shoe.
3. Buy activity-specific shoes. For example, if you are running or walking, a running shoe would work best as they are made for forward motion. A court shoe works best for activities that require side-to-side motion such as basketball, tennis etc.
4. When considering running shoes, look for the specific type of shoe for your foot type. For example, if one overpronates (the foot rolls in), get a motion-control shoe. Your foot and ankle surgeon can evaluate your gait, the way you walk or run, and recommend the type of running shoe needed.
There are professional shoe salespeople who also can help “diagnose” your foot type and assist in the choosing of the proper shoe. One such company, and there are probably many, is Fleet Feet. A salesperson will watch you walk and suggest shoes best suited for you. If you need help, you can seek out these types of stores.
Remember — your feet must last a lifetime. The average American walks or runs approximately 75,000 miles by their 50th birthday; this fact underscores just how important it is to select the right athletic shoe.