 It has been said that people choose sports shoes in one of 2 ways: emotion or function. Emotion is that magical moment of mystical planetary alignment when all the senses scream out “OH YES! Those are just SO RIGHT. My feet deserve to be treated to those shoes!” Function is a little more pedestrian (pun intended!) and restrained, but in the greater scheme of things, can save you both aches and money. So putting emotion temporarily on the shelf, let me share some functional tips with you on how to go about choosing your next pair of sports footwear. I will use the inevitable pair of jogging/running shoes as the example.
Know your Foot Type
Shoes are meant to fit the feet and not vice versa. The shape of your foot arch and the width of your  foot are good indications of the type of foot you have and knowing these can help you to choose the right shoe. Foot type is commonly described according to the type of arch you have. That is the curving hollow on the inner side of your foot. The type of arch you have helps you to decide amongst the myriad of shoe models out there just what kind of shoe and what kind shoe features you need to invest in. People with very high and very low arches are at greater risk of aches, pain and injury if they don’t choose the right shoe. So here’s a simple test you can do. Wet your feet (e.g. by the pool) and walk across some tiles or surface by the poolside where you can look at your footprints. Compare these to the pictures below and learn about your foot type and shoe choice:
 High arched foot. This foot type needs to be pampered with a shoe that is flexible and has good cushioning. Comfort is what it is all about! What sports doctors call the “normal” arch. You lucky person! Let your heart and emotions rule your shoe choice, as most types of shoe are fine for you – BUT avoid the added features needed by the next foot type…
Some call this the “flat” foot, and if you own this arch type, your shoe choice is governed by the need  for greater support for those falling arches. A shoe with greater stability and arch support (also called medial posting, anti-pronation, etc) is what you need to choose. There is one thing to be aware of: some people appear to have a normal arch, but do have feet that roll inwards at the top of their arches. This in-rolling is called pronation, and becomes more marked when you run or jump as your body weight squashes your foot and accentuates the in-rolling. The pronation gets worse as your leg muscles get tired. People who pronate are more prone to foot pain and injuries, so they should also choose shoes with greater medial arch support.
The best way to know for certain what your foot type is – saving you angst and money – is to pop into your favorite sports medicine clinic and let the doctor or podiatrist have a quick check of your feet. Inexpensive in time and money terms, and allows an assessment of related factors such as your ankles, knees and hips as these have a role to play in your footwear choice as well.
Another important consideration is how wide the front of your foot is. Some people have those wonderfully slim and slender feet which shoe manufacturers term “low volume.” For these feet, a shoe width of D works just fine. With broader feet and those with bunions over that first toe joint, choosing a shoe with a wider fit (up to EEE) will bring comfort and less problems.
Match your Shoes to your Activity
The type of shoe that is used by competitive runners (lightweight racing flats) should not be the shoe of choice for most people who walk, jog, or even train for competition. The racing shoes have thinner outer soles and less cushioning and will wear out more quickly. The preferred shoe for most people is simply called a training shoe, and most models of shoes you find in the shops are just this. Getting the Best Fit for your New ShoesHow many times have you bought a shoe and later discovered that it was too tight or too loose after you actually used it outside the store? To save on this quiet agony, here are some shoe-fitting tips:
- If your shoe is meant for your health and recreational jogging or running, don’t go to the store after you have been sitting down for a long time or conversely been walking about for hours. Both these activities can cause your feet to swell and you may end up buying a shoe that shows itself to be too large for those morning walks.
- Conversely, if you intend to walk or run longer distances in your shoes, be aware that your feet swell as you exercise and as your socks soak up perspiration. It may be worth your while to buy your shoes just half a size larger if you are planning to run your first half-marathon or longer.
- If you use socks when you exercise (as most people should), bring along the socks you usually use or intend to use. Wear these when you try on your shoes to get the best fit possible.
- For the ladies, try not to size your shoes during those times when you feel you may be having water retention in your body – as the rest of the month will see your feet less swollen.
- To check on how much a new shoe offers your feet in terms of cushioning or support, wear your current (soon to be “old”) shoes to the store. As soon as you try on the new shoes, you will be able to have an instantaneous comparison with what your feet are currently being treated to!
- Your feet get larger as you get older. They elongate and get wider as you put as your ligaments get more lax, and especially if you start to put on weight. Your foot type and width may change over time. So be prepared that you may no longer be a US 7-1/2 D, and may have matured to a US 8EE. Don’t worry about this, and don’t take this personally. Enjoy the moment and don’t insist on forcing those feet into what you feel should be your shoe size!
Finally, when should you change your shoes and get new ones?
You may have read a number of magical formulae that calculate the age of your shoes, or how many miles you have put into them as the way of determining when new shoes should be bought. These really are meant to be rough guides and there are many factors that may contribute to the aging of your shoes to the point that they need to be replaced. These include your body weight, style of walking or running, how often you use the shoes, and what kind of surfaces you exercise on. In Singapore, the high heat and humidity may contribute to earlier breakdown of shoe materials including the part of the sole that gives you cushioning and support.
So some useful indicators for replacement of your shoes include:
- Obvious wearing out of the outer soles (usually black in colour). Once these are smooth and have lost the original pattern they first had, or when a lighter colour peeks through from under them (the mid sole), it’s time…
- You sense that there is less cushioning or support from the shoes. This may be felt as increased pressure, ache or even pain under the balls of your feet or your arches. And you may start to develop aches and pain (in your feet, ankles, shins, knees, legs, low back) which you don’t normally have – and even when you have not increased how hard or how long you are walking or running.
Wishing you many miles of happy walking, jogging and running! |
|
Posts
0 التعليقات:
Post a Comment