Treat your Feet

treat Your Feet: The Importance of Good Footwear By Barbara A. Brehmn, Ed.D.

Take a minute to think about the demands we place on our feet. We often cram them into shoes that are too tight (not to mention high heels) and ask them to go to the fitness center. We ask them to walk and run for miles, and make them jump up and down for extended periods of time or zigzag like crazy all over a racquetball court. While the healthy foot is a strong, sturdy structure, the repetitive movement demands of activities such as aerobics, tennis and basketball can cause problems. That's why we take the time (and spend the money) to shop for good shoes.

Is special footwear important for exercise?
For many sports and activities, well-fitting shoes that will accommodate the extra demands placed on your feet are essential. Indeed, a good shoe is the most important part of your outfit, so spend your money here and wear your old t-shirts for another year.
The stresses placed on your feet vary from sport to sport. Sport shoe manufacturers analyze the biomechanical demands of a given sport and design shoes to protect your foot from the injuries associated with those movements.
For example, when you run, your feet receive a force that is two to three time your body weight with each step. Running shoes are designed to give your fee extra cushioning for absorbing this shock, especially in the heel. A stiff heel counter and flare heel sole give good support and stability, and, with the arch rolling I or out. Padded heels help to protect the Achilles tendon.
Walking shoes also provide support and shock absorption, but are built to accommodate the rolling motion of your foot, rather than a pounding impact. Heel cushioning, arch supports and flexible soles are important. Walking shoes should also help prevent the foot from rolling in or out.
Some activities, such as aerobics, require a repeated up-and-down motion. Aerobics shoes should have good overall support and adequate cushioning. Many activities also require frequent changes in direction. Shoes for these activities should have good overall support to resist twisting of the foot and ankle. Running shoes are especially dangerous for activities requiring lateral movement, as you may trip over the flared heel.

When should I get a new pair?
Since good shoes are often expensive, we tend to hang on to them longer than we should. The first thing to go in a sports shoe is usually it's shock-absorbing ability, so the shoe may still look fine, but not be performing one of its most important functions. Aerobics and court shoes usually need to be replaced after about 50 to 65 hours of use, and running shoes after about 400 to 500 miles. When you try on new sports shoes, compare the way they feel when you walk or jog in place to the way your old ones feel.

I recently bought shoes recommended by my teacher, but they are really not as comfortable as my last pair.
The most common cause of foot problems are ill-fitting shoes, which interfere with the foot's natural structure and function. Many people spend a great deal of time researching which brand of shoes to buy, but do not spend adequate time evaluating whether the shoe is suited to their foot. A high-quality shoe is only worth buying if it fits! Better to buy a lesser-quality shoe that fits well, than a poorly-fitting high-quality shoe.
Shop for shoes in the late afternoon when your feet are at their largest. One foot is often bigger than the other; measure your feet if you're not sure about yours. Always buy for the bigger foot. The shoes you try on should fee comfortable immediately. Don't plan on shoes stretching with wear. The heel should fit snugly, and the instep should not gape open. The toe box should be wide enough to wiggle all your toes, and the shoe should be as wide as your forefoot.
This last point is often overlooked. Many people think it is normal to push their feet into too-narrow shoes, perhaps believing this is part of the "support" shoes should offer. But unless you have problem feet, your arches give you good support. If you do have problems with a foot structure that does not allow normal movement, a podiatrist can sometime correct the problem with shoe inserts to change the way your foot works.

Used with permission - Copyright 1992, 2000 by Fitness Management Magazine - www.fitnessworld.com.