Selecting Footwear for Exercise
I am often asked about how to select appropriate footwear for exercise. My combination of physical therapy training and exercise science background allows me to provide a unique and very specialized approach to selecting the best footwear for you. As you head to the shoe store, it is easy to get overwhelmed, with all the brands, styles, makes and models. Unless you are in a specialized shoe store with highly trained salespeople, you are probably on your own to choose the right shoe. For a general fitness type shoe, I recommend running shoes. Since running shoes are designed for the highest demand activity, they have the newest technology and the best features. If you are involved in a specific activity like tennis or basketball you will need court shoes made specifically for that sport.
Before selecting your shoe, you need to determine what type of foot you have. A simple test for this is to step out of the shower onto a piece of cardboard or out of a pool/jacuzzi onto a dry cement deck. If the wet impression shows your whole foot you have a "low arch/flatter" foot and if it shows a crescent moon shape, you have a "high arch foot".
If you have a higher arched foot, select shoes that have:
- Extra shock absorption features, like "gel" or "air"
- A semi-curved or curved "last" to the shoe. The last is the form of the shoe. To determine the type of last, turn the shoe over and look at the sole of the shoe.
- A deeper toe box that accommodates the elevated arch and gives plenty of "wiggle room" for the toes, which often curl up during activity.
The best brands for the higher arched foot include ASICS, Mizuno, and Nike.
If you have a flatter foot, or an arch that is decreasing as you age, you need motion control features in your shoe, which help to control "pronation" (inward roll of the foot after the heel contacts the ground).
With a flatter foot, select a shoe that is:
- Straight-lasted or flat on the inside edge
- Fitted with a strong heel counter, (the plastic piece visible from the back of the shoe, which stabilizes the heel)
- Generally stiff when you try to twist the shoe in half
The best brands for the flatter foot include Brooks, New Balance, and Saucony.
If you have a history of foot problems including plantar fasciitis, tendinitis, or arthritis you probably require additional support with orthotics. An orthotic is a device that slips into your shoe to correct any alignment problems. Many problems will respond well to an over the counter orthotic that can be purchased by basic foot type (ie high arch vs. flatter arch). The best over the counter orthotics are Superfeet. Some foot problems will require a custom orthotic. After consulting with your physician, a specifically trained physical therapist can fit you for custom orthotics.
Jim Flood, MSPT is co-owner of Personally Fit, a fitness/physical therapy center located in Rancho Bernardo. He has been in clinical practice for over 20 years. He can be reached at jflood@ personallyfitonline.com
