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How
to Select the Proper Running/Walking Shoes
by: Adam Mandel,
MPT
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the advent of technology specifically designed at raising performance,
minimizing or eliminating injury, and preserving function, we are at the
pinnacle of opportunity of choice. Break-through materials,
computer-aided designs, and human knowledge have all combined to afford
significant differentiation of shoe-ware that is more individualized and
specified than ever before. The fields of applied biomechanics,
kinesiology, locomotor analysis, functional anatomy, as well as others,
have all contributed to the induction of change in the fabrication and
design of footwear. What this signifies for each of us is another
language that we must all become familiar in, to allow for proper
prescription and usage of the most advantageous footwear possible.
Physical Therapists stand as the most
qualified health-care practitioners to assist in the process of
appropriate shoe/sneaker selection. In order to complete this task
with precision and expertise, one must become acquainted with the
varying types of foot and body compositions. An assessment for a
certain shoe type should not arise from merely conversing with someone
or viewing their feet, but should consist of a thorough and
comprehensive evaluation. Included in this evaluation should be a
complete subjective history of orthopaedic problems, activities/sports
the person engages in, biomechanical examination of joint mobility or
lack thereof, flexibility assessment, ligamentous screening, ambulation/running
assessment, strength testing, balance/proprioceptive screening, orthotic
evaluation, present footwear including areas of breakdown, and any
pathology or asymmetry.
As general consumers, one should
consult a physical therapist that is knowledgeable about the latest
innovations, different brands, and community resources before purchasing
shoes. With proper knowledge, once can recommend a specific shoe
that will enhance activity and function. Unfortunately, I see many
patients who come into the clinic with inappropriate choices in footwear,
which can actually contribute to pain and dysfunction. That being
said, let us all strive to choose and aid in the selection of optimal
footwear. |
| I'd
like to start by describing the different components of shoes as well as
optional features and systems. Click each component to learn more
about it. |
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Parts
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| Now
that you are now a little more familiar with sneaker construction,
anatomy, and the vocabulary that goes along with it, it is important to
match your foot evaluation results with the proper footwear that will
provide optimal comfort, control, function, and performance.
To do this, you must understand that feet can be generally classified in
3 categories. These are: pronated, where weight-bearing is toward
inside of foot; neutral, where weight is evenly distributed among
foot; and supinated, where weight-bearing is toward outside of foot.
Shoe
Considerations for Foot Classification
- Pronated-
usually requires a motion
control shoe with a straight last, mid-sole stabilization,
re-enforced heel counters, and possibly orthotics
- Neutral-
does well with a semi-curved
last, slip construction, and mild mid-foot stabilization
- Supinated-
typically benefits from a cushioned/impact reduction
shoe with a curved last, central slip construction, and
light-weight, shock absorptive mid-sole materials.
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Other
Factors to Consider
- age
- gender
- weight
- activities
- previous footwear
- if diabetic- consider skin
breakdown prevention, foot pathologies, wide forefeet, narrow
heels, high insteps, sensation/proprioceptive deficits, leg
length discrepancies, surgical interventions, callous
formations, and abnormal biomechanics
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Techniques
to Improve Shoe Conformity
- Inserts, liners,
padding, cookies can improve cushioning.
- Lacing
techniques- skipping eyelets, lacing all eyelets,
horizontal lacing instead of criss-crossing are meant to
increase or decrease sneaker volume, reduce pressure on areas
of the foot, or improve conformity.
- Socks-
wearing thicker
or thinner
socks will
give a
snug or
looser fit.
- Too
small- use a shoehorn or
fill a plastic bag with water, place in toe box of shoe and
freeze shoe to expand the shoe and reduce pressure on
forefoot.
- Between
Sizes- buy the larger size
to prevent toe-nail and digit pressure and cramping.
- Try
Both Shoes
On- One foot is usually
larger than the other.
- Shop
at Night.
This is when your foot is largest.
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Info
on Specific Brands
| There are many
brands of shoes on the market known for particular foot types and
accommodations. Some of the more popular include Nike, Reebok, New
Balance, Adidas, Asics, Brooks, Mizuno, Saucony, Puma, Etonic,
Avia, and Fila. Within each of these specific brands there
are lines generated which address specific foot types. Some
brands specialize in sizing, foot width, cushioning, control, and
performance.
In general, New
Balance tend to be a little more rigid and controlling and
make a line of sneakers with a large selection of widths.
These sneakers are well, constructed and provide excellent control
for overpronators. Nike makes
most of their sneakers for a normal size foot and tend to run on
the flexible side for neutral and under-pronated feet.
Recently, Nike has improved some of their models in their line of
wider shoes. Adidas tends to
make sneakers geared towards cushioning and do not make larger
sizes or extra wide shoes. Saucony,
Brooks, and Asics
offer a side variety of sneakers, with some larger sizes and
varying widths depending on the specific model. Mizuno
tends to offer a variety of cushioning and stability, but are
geared at performance and have a cushioned rearfoot. |
Suggested
Websites
| I found these
websites to have helpful information about their products, styles
and colors, technical information, foot information, training
tips, nutrition tips, and many of these offer a live customer
support staff.
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Final
Tips
- The store should have a
knowledgeable staff that is up to snuff on the basic lingo and
current products.
- Try on shoes before you
purchase them- recommendations based on evaluations are
usually accurate but only you know how comfortable a shoe
feels.
- Allow for a 2-3 week break-in
period. Don't overuse shoes during this time for risk of
blisters and callous formation and other pain.
- If you still have problems
and pain after the break-in period, consult with a
professional who can suggest proper modifications.
- REMEMBER-
footwear serves as an extension of your foot and should
promote pain-free walking and recreational status.
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