Healthy Tips: Choose the Right Shoes

Look around any crowded city street, and you'll see plenty of footwear— from stiletto heels to platform shoes— that is more than a little unkind to our feet. It's no wonder that foot pain is such a common complaint. But it's not just our feet that are hurting. Improper footwear places strain on the knees, hips and back. According to Karen Achtermann, DC, your feet serve three purposes: support, locomotion and shock absorption. So, support your body by following these guidelines for proper footwear.

Leave the High-Heels Behind

Women, listen up: The higher the heel on your shoe, the greater the amount of stress placed on your forefoot. High-heeled shoes can contribute to the collapse of one or more of the foot's three arches. These shoes also place undue stress on the ankle, which can lead to ankle instability and sprains. Plus, when you wear high-heels your calf muscles shorten, warns Achtermann. Then, if you alternate between high heels and flat shoes, your calf muscles go through a shorten/lengthen cycle that can lead to pelvic imbalances and low back pain.

Consider Orthotics

Many chiropractors recommend orthotics. There are two kinds of orthotics: the simple, commercially-made insoles that are available at outdoor sports or shoe stores, and custom orthotics. Custom orthotics are superior since they are tailored to your individual foot and are designed to correct for your particular imbalances. These are created by making an impression of each foot called a cast, and then correcting for specific misalignments. According to Achtermann, custom orthotics help to prevent dysfunction of the lower body and legs, and decrease spinal stress.

Whether you run marathons, 5Ks or a 30-minute loop around your neighborhood for exercise, wearing the proper running shoe will help you ward off a variety of foot problems that can lead to injury or hinder performance.

The first step is to know what type of foot arch you have as this will determine the amount of support you’ll need in a running shoe. Typically, feet are categorized into three types: low/flat arch, normal arch, and high arch. Follow this chart to see what type of arch you have and which running shoe fits your foot type.

If the Shoe Fits

Now that you’ve figured out your foot type, it’s time to go shopping. It is very important to shop at a running store that has a good reputation. Keep the following tips in mind as you make your selection and after you make your purchase:

• Always try on both shoes.

• At the store, go outside and run up and down the block several times as this is the only way to experience what running will feel like while wearing the shoes.

• Keep the shoe on your foot for about 10 minutes to make sure that it remains comfortable. Make sure that nothing pinches and that you like the feel of the shoe and your stride.

• Your first run with your new shoes should be an easier run, e.g. 3 miles will be a sufficient run to test them out.

• Run easily in the shoe and for only a short distance during the first 100 miles you spend in the shoe.

• Don’t ever wear a brand new shoe in a marathon.