Foot Wear

At work I did a huge display on proper footwear. It included brochures to hand out to all of the employees. Proper footwear is so important. Your body is a kinetic chain (it functions in interconnected segments. Movement of one part affects the others via a chain reaction) and your feet need proper support so they can support the rest of your body. Here are some main tips from that display that can help you with your shoes.

How to Check if Your Shoes are Worn Out

• Inspect the shoes to see if any glued or stitched areas are pulling away from the seams. If this occurs it is time for a change.
• Place the shoe on a hard, flat surface and look at it from the rear. The entire upper part of the shoe should be centered and not leaning to the side or bowed to the side (inside or outside).
• When looking at the rear of the shoe, the sole should rest level to the surface. If the shoe rocks side to side, replace it. 
• Grab the shoe at the ball and heel. Bend the shoe from front to back. The shoe should bend right near the ball of the foot.
• Grab the shoe at the ball and heel. Twist the shoe side to side. The shoe should twist near the ball of the foot and not at the arch, and should feel firm. A shoe that twists easily is ready to be replaced.
• Push on the heel counter to see if it is still rigid. If not, the shoe will not support your foot. 

* It is important to be aware of when your shoes need to be replaced because, if they are no longer absorbing the pounding and jarring action of your activity, you are more likely to sustain knee and ankle injuries.

When to Replace Athletic Shoes

• A good rule of thumb is to replace your running shoes every 300-500 miles, depending on your running style, body weight, and the surface on which you run. 
• Smaller runners can get new shoes at the upper end of the recommendation while heavier runners should consider replacement shoes closer to 300 miles. 
• If you run on rough roads, you'll need to replace your shoes sooner than if you do primarily treadmill running. 
• If you take good care of your running shoes, you may be able to get away with the higher end of that range.

Tips on Shoe Selection

• Walk around the store
• Don't just try them on; try them out!
• Shop at the end of the day
• your feet swell as the day goes on, and you don't want shoes that are too small.
• Sizes may change
• As you get older, your foot may get longer and wider. Also, different brands may vary in sizes. Try them on!
• Don't count on stretch
• If a shoe feels tight, it probably is. Don't buy a shoe expecting it to stretch, especially lengthwise. A shoe should be comfortable when you first try it on. 
• The shoes bend with your foot
• The crease across the front of the shoes should match with where your foot bends (the place your toes meet your foot.)

How should your shoes fit?

• They should be comfortable in length, arch, and heel.
• *IMPORTANT* If your second toe is longer than your great toe, then you should fit your shoe to the length of your second toe.
• The heel should fit snugly with little or no slippage.
•  The mid-foot should fit comfortable; snug, but not too tight. 
• The toe-box should have enough room to wiggle your toes.

Help for your feet

• Stretch the muscles of the ankle often by pointing and flexing the toes/ankles and doing ankle rolls several times a day.
• Do NOT buy poorly made shoes. Invest in your feet!
• If you have work boots, wear gel inserts to absorb some of the shock of stepping down on your foot. Bring them with you if buying new shoes. 
• Keep your feet warm, but not sweaty.
• Massage the bottom of your feet each day by hand or with a golf ball.
• Soak your feet in warm water at the end of a long day.
•  Be conscious of the position of your hips, knees, ankles, and feet while you sleep.

*NOTE* If you are primarily engaging in physical activity, it would be a good idea to get your feet tested to see what your gait is like while running. Athletic shoes are fitted to help those who overly supinate and pronate. Although most of the population still have "normal" gait, pronation can put you more at risk for ligament injuries, shin splints, etc. while supination can put you more at risk for stress fractures. So, getting a shoe that helps properly support your gait can help reduce your risk of injury as well. Many running stores will perform this test for free, and you are not obligated to buy their shoes.