Determine your foot type:
Here's a simple test: Place your bare feet in water, then stand on any surface that'll show a footprint. Paper is ideal. Look at the imprint.
* Normal arch: Neither too high nor too flat. The imprint shows a wide band connecting the forefoot and heel.
* Flat arch: So flat the imprint shows a complete footprint. People with flat feet tend to roll their feet from the outside of the heel to the inside, causing injuries. Special shoes can control the excess motion.
* High arch: So high the imprint shows a narrow or no band between the forefoot and heel. People with high arches don't roll their feet enough, so they don't have enough shock absorption. Special shoes can provide extra cushioning.
Buy the right shoes:
If you're not walking for exercise at least three times a week, any sturdy, supportive pair of shoes will do. But if walking is your exercise of choice, here are some shoe-buying tips:
* Go to a sporting-goods shop with professional shoe fitters. Tell them your foot type.
* Try on shoes late in the day when feet are largest, and wear the same kind of socks you'll wear while exercising.
* Avoid the "scientifically" designed shoes heavily advertised on TV. Their thick, spongy soles keep your feet too elevated and increase the risk of falling.
* Also avoid lug-soled shoes that restrict the foot's natural expansion and air-channel shoes that can cause instability.
* Buy shoes that breathe. The upper should be made of leather, suede or mesh.
* Remember that shoe size is a feel, not a number. Buy shoes with a heel that's snug but not too snug, and with enough room to allow free movement of the toes. You should be able to pinch about a quarter-inch of the upper material over the ball of the foot.
* Try them on. By taking a couple of laps around the store, you'll know if the shoes are right for you. If they're the slightest bit uncomfortable, try on another pair. Ignore salespeople who claim that uncomfortable shoes will feel better once they're broken in.
Sources: The Gazette of Colorado Springs, Colo., Mayo Clinic Women's HealthSource newsletter.
Pub Date: 03/21/99