By: Peter J. Charbonneau, B.P.E., A.T., C Ped, Consulting Certified Pedorthist
Although much has been written regarding athletic footwear, a review of basic shoe selection and fitting criteria may prove to be beneficial for both comfort and injury prevention. Proper footwear can make an enormous difference in reducing muscular aches or joint pain of the foot and ankle complex. Discomfort in the lower legs, knees, hips and low back could also be spared.
As most of us are aware, today we live in a world of specialty shoes. There are shoes for hiking, walking, running and racing. Shoes for sports such as basketball, volleyball, cycling, tennis, squash and so on. Basketball shoes however, are not meant for jogging and running shoes are not made to play court or field sports. It is important that you wear the appropriate type of shoe for the activity it was designed for. From time to time, due to practical or economical reasons, one may try to utilize one shoe for several activities. Keep in mind however, “you can walk in a running shoe but you can’t run in a walking shoe”. Secondly, a multi-purpose shoe known as a “cross trainer” is ideal for a multitude of different activities. This type of shoe however, is not a great option if one jogs more than twice a week.
What’s the right shoe for you? All major brands have distinctive design and last (shape of the shoe) features. The challenge lies in finding which brand or model best meet your requirements. As a general rule, the softer more cushioned the shoe is, the less supportive it will be. The opposite holds true for heavy, stiffer shoes. These will provide extra stability characteristics but shock absorption properties are often sacrificed. The type of foot you have will help determine the type of shoe you need. The easiest way of determining the type of foot structure you have is to analyze your imprint after walking with wet feet across the floor “The Wet Test”.
Normal Arch Flat Foot High Arch
A Normal Arch will exhibit a slightly narrowed heel with full contact of the metatarsal regions (ball of the foot) with slight tapering between these two points (the medial longitudinal arch – MLA). Typically, this foot type has the ability to pronate (roll-in) and re-supinate (roll-out) for solid biomechanics. The ideal shoe should offer mild to moderate stability and good cushioning properties. This shoe will be built on a semi-curved last for fit and comfort.
A Flat Foot will show the full contact at the heel and metatarsals but will have little if any tapering through the MLA. This would indicate a collapsed or pronated foot. This type of foot structure is more susceptible to overuse problems lending itself potentially to numerous lower extremity injuries. Extra support via a high stability or motion control shoe would best serve this foot. The shoe will be built on a straighter last with high-density materials through the mid-sole construction. Shoe cushioning is less important with this type of foot structure unless osteoarthritis of a weight bearing joint is present.
A High Arch is identified by a very narrow contact point between the heel and metatarsal region. The MLA is extremely elevated and the foot tends to be curved in shape. This type of foot is rigid and therefore has very poor natural shock absorbing characteristics. This foot type requires a shoe with extra cushioning capabilities and is curve lasted.
Secrets To A Good Fitting Shoe
Pay attention to how the shoe fits and feels not the size on the shoebox.
Purchase shoes at the end of the day when your feet have lengthened and are most swollen.
Allow at least a 1.5cm distance from the end of your longest toe to the end of the shoe.
Ensure the widest portion of your forefoot (ball) meets the widest part of the shoe. Have your feet measured periodically. Many manufactures now offer widths to ensure a better fit.
Don’t purchase shoes in hope they will stretch. Too tight today will be too tight tomorrow.
