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A Division of Watertown Area Health Services

Training Tip of the Month

Choosing the Right Shoes
Selecting the appropriate shoe is important in preventing injury and making sure the foot is kept in good condition. An average person will take roughly 8,000-10,000 steps a day so it is necessary to protect from the impact that striking on the ground brings. Women may be the biggest culprit in not wearing the best shoes for the structural make-up of the foot. High heels create three to six times more stress on the forefoot, shorten the Achilles tendon, and can initiate problems up the chain of the leg (knee, hip back). It is the athlete’s responsibility to make sure that they wear and train with the appropriate shoe that provides enough comfort and support to alleviate these potential problems.

All feet are different and finding the right shoe can be difficult. The first step is to understand the shape of the foot. When the foot hits the ground it pronates; meaning the foot rotates inward to absorb the shock impact from the ground. Many athletes have excessive pronation (overpronation) while some may not have enough pronation (underpronation). A foot that does not roll inward enough to appropriately absorb shock may also be classified as a supinated foot. An overpronated (flat arch) foot should be accompanied by an athletic shoe that provides motion control. This can be gained through a board last. An underpronated (high arch) foot would warrant the use of a more cushioned slip last. Determine the last by looking at the insole of the shoe. A stitch down the middle is probably a slip lasted shoe while the stitch around the border is most likely a board last. Utilize the knowledge of the shoe salesman and ask for their help as well.

A common misconception of buying athletic shoes is that they have to be “broke in.” If the shoe fits well it will feel comfortable right away. Sizes between different shoe brands and styles can differ. Age will also change the shape of the foot. Having measurements taken each time while purchasing a new athletic shoe should be considered. A shoe that is too tight can lead to unnecessary blisters/calluses, bruising beneath the toes, put pressure on the toes and deform them into claw or hammer toes. By allowing the toes an adequate amount of space (a finger length between the longest toe and the end of the shoe) will decrease the risk of buying a shoe that is too small.

Tips for Buying Shoes

· Determine your shoe size and the shape of your foot. Have a shoe salesman measure the length and width of your foot. Also, the foot expands when in a standing position so it should be in this position when measured.
· Don’t shop in the morning. The foot has a tendency to swell during the day. So the shoe may fit right in the morning but not as the day progresses.
· Bring socks to wear. By bringing the socks that are to be worn with the shoe a more accurate fit can be made.
· Make sure the heel counter grasps the heel. The heel counter is the back of the shoe that is important for support. It should not slip down the heel and must be firm with good lining. Strong fastenings may also assist with heel support.
· Buy for comfort not for fashion. The shoe should “breathe” easily and absorb shock efficiently. Gel or air may be used as a cushion mechanism in the heel. Because the heel takes most of the weight of the body it is important that it is broad based with a slight heel (not exceeding 4cm).
· Try on a variety. Take time and give a wide range of shoes a test run. Shopping at a specialty fitness shoe store will broaden the number of possibilities.
· Sports specify your shoe. An activity with a lot of twisting or cutting should utilize more support around the ankle while a lower shoe may be more appropriate for simply running. The surface should also determine the tread of the shoe. Court shoes for basketball or tennis will differ from a runner’s shoes.

Depending on how active the individual is will determine how long to keep a pair of shoes. It is probably not in the best interest of the athlete to wear them more than a year. Running shoes will loose their cushioning after 300-500 miles. Once the heel is worn down a new shoe should be purchased. Always remember to utilize the salesman when purchasing athletic shoes.

To get more information on this topic, please call the Watertown Memorial Hospital Sports Medicine Department at (920)262-4220.

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