Most of us know the importance of good workout equipment (efficient stationary bike, easy to handl
e weights, etc), but how many of us consider the importance of what we wear while working out? Shoes are the most important part of your exercise attire. During a cardiovascular workout your feet will be taking most of pounding so it is vital that they are properly protected.
Know Your Foot Type
When buying athletic shoes you must consider your foot type, as well as the type of exercise you will be doing. There are three basic foot types: the normal foot with an average arch, the flat foot with a low arch, and the foot with a high arch. Each of these types needs a different amount of support.
If you have normal feet, you have a built in shock-absorbing system. Normal feet naturally pronate (roll slightly to the inside) after landing on the outer heel. Contrary to popular opinion, a little pronation is a good thing; it provides a natural shock absorber. Normal feet provide a biomechanically efficient foot strike. Chose shoes with moderate control if you have normal feet. If you are thin you might consider neutral cushioned shoes without additional support.
If you have flat feet, your feet will be more prone to injury without proper support. Generally, flat feet tend to overpronate, rolling inward too far after striking on the outer heel. Overpronating can lead to injuries. Choose shoes that offer stability or motion controlled shoes.
If you have feet with high arches, you must also be careful when choosing appropriate foot wear. A foot with a high arch does not pronate sufficiently; this lack of flexibility leads to injury. Feet with high arches do not give sufficient shock absorption. Without proper shoes, the shock of your landing will travel up your legs, putting added strain on them. Do not choose shoes with extra stability if you have high arches; high stability shoes are designed to contain pronation, but feet with high arches should be encouraged to pronate. Shoes with softer mid-sole are best for high arches.
Determining Your Foot Type
Sometimes it is not easy to tell which type of foot you have. Runner’s World magazine suggests a simple test, called the wet test. First wet the bottom of your foot in a shallow pan of water; then step on a piece of brown paper wrap or on plain paper bag. After stepping off the paper, look at outline your wet foot produced.
If you can see only about half of your arch, you have a normal foot; most people have a normal foot type. If you can see your entire arch (a complete, solid footprint), you have a flat foot; flat feet are the second most common foot type. If your foot left no trace of an arch, with merely the balls, toes, and heel showing, you have the least common foot type-the high arch.
Fit Your Shoe to Your Activity
In addition to considering the amount of support best suited to your foot type, you should consider the type of activity you will be doing in your shoes. Shoes for running or walking should not be used for activities that require a great deal of side to side motion, such as tennis or basketball. Walking and running shoes are not designed to offer support for this side-wise motion; they offer support only for forward motion. Basketball and tennis shoes offer the additional support your feet need for repetitive side-to-side motion.
Although it is more expensive to purchase a separate pair of shoes for each activity, working out in the right equipment will pay off in the long run. Not only will your feet thank you, but in the end your wallet will as well. You will find that using shoes only for the activity they are designed for will prolong their life and save you money.
Sources
Peebles, Charles, F., DPM. “If the Shoe Fits…” http://walking.about.com/library/weekly/ucshoefits.htm
“Take the Wet Test: Learn Your Foot Type” RunnersWorld.com http://www.runnersworld.com/article/0,7120,s6-240-319-326-7152-0,00.html
