Shoes and Your Feet

Shoes and Your Feet – What You Should Know Before You Buy

As a physical therapist, I am often asked what types of shoes are the best. This can be a difficult question to address since styles frequently change and manufacturers are constantly redesigning their products. The best advice I can offer is on how to choose the right shoe for you.

First, you need to know your feet:

A low arch (flat foot) will leave a full foot footprint on the ground. Typically these individuals will have a tendency to over pronate. This means that when your foot hits the ground it tends to roll inward excessively. If you look at your worn shoes from the rear, they probably tilt inward. The shoe that best matches your foot type is a motion-control shoe. Depending on the degree of pronation, you may also do well with a stability running shoe.

A “normal” arched foot will leave a full footprint, but with an indentation along the inner aspect. A “normal” foot lands on the outer edge of the heel then rolls inward (pronates) slightly, which helps to absorb shock. You may notice that the outer heel will show some wear, but when viewed from behind, typically remains perpendicular to the ground. A stability shoe is often the best option for this foot type.

A high arched foot will show a footprint with an image of the toes and balls of the feet, then the heel with an empty space in the middle. Individuals with this foot type tend to excessively supinate, meaning it does not roll inward sufficiently and, therefore, lacks adequate shock absorption. The soles of the shoes will wear out along the outer portion. From behind, the heels will tilt outward. The best match for this foot type is a cushioned shoe.

Now that you have some direction as to what you’re looking for, you may need help with finding the shoe that fits! This is where having a good local running/walking retailer comes into play. These retailers should be able to assist you with narrowing down the selection of footwear that is appropriate for you. When in doubt, go with what feels good. Running and walking shoes should fit right out of the box and do not necessarily need to be broken in.
Additional tips for shopping for shoes:

Shop later in the day when your feet are largest, as they tend to swell
Measure your feet every year, as feet often change with age
Bring in your old pair of running shoes
Do not wash shoes in the washing machine
Allow shoes to air dry - do not dry in a dryer
Running shoes may be used for walking, but walking shoes should not be used for running

So what about these recent articles that have come out suggesting we throw away our shoes and walk/run barefoot? The authors claim that better stability, control, and more cushioning are actually increasing susceptibility to injury. I do find this theory intriguing, however, you will not find my running shoes in the trash just yet. In my humble opinion, if you train smart, have the right equipment (match foot type to shoe type), and listen to your body, you will be headed down the right path.

That being said, choosing the wrong shoe can lead to an increased chance of injury. If you are in the low arch category, you are already at greater risk for shin splints, achilles tendonitis, plantar fasciitis, and pain on the inside of the knee. You should avoid cushioned shoes since they lack the ability to sufficiently control excessive pronation.

The “normal” footed runner should avoid motion control or cushioned shoes, as they may either over correct or insufficiently control your foot motion. If your training program is appropriate, you are in the group that is at the lowest risk for overuse injuries.

High arched individuals are at greater risk for stress fractures and pain along the outer portions of the thigh and lower leg. Wearing motion control or stability shoes could control your foot motion too much, restricting the proper amount of pronation and the ability to absorb shock.

Now that you know how to choose the right shoe, you will need to repeat the process an average of every 6 months to every 400-600 miles. A running shoe loses its shock absorbency as it ages. After just 100 miles, 10% of the midsole’s shock absorption capability is lost. This increases to 80% loss after 400-500 miles, at which time you may be better off bare foot!

Happy walking!

-Gina M. Paine, DPT