To help maintain good foot health and to continue to enjoy the activities we love (like running!), it is essential to wear proper fitting footwear. Below we will go over some very important tips you should follow when shopping for footwear, so that you can stay foot healthy and avoid unhappy feet.
Tip #1
The first step when shopping for footwear is to have both feet measured, as often one foot is larger than the other. The shoes always need to be fit to the larger foot. You never want to be wearing shoes that are too small. Your foot should be measured for its length AND width. Too small shoes will cause rubbing and blisters. Measuring of the feet need to be completed by someone else, as it is not accurate for you to try and do it yourself. These measurements are then used as a starting point for the appropriate footwear
Tip #2
Keep in mind the size of shoe you may require can vary between brands. Companies such as Nike, New Balance, Asics, (etc), do not manufacture their shoes the same way. It’s also important to note that within each brand there are also difference between each model of shoes. Two different shoes within the same company fit and feel different. It is always best to try shoes on before purchasing them.
Tip #3
There are three “tests” that any good shoe should pass. The first test is heel cup stability. Grab the back of the shoe where it would wrap around your heel and squeeze the material. A good heel counter feels firm and does not collapse or lose its shape.
The second test is rigidity of the shoe. Grab the heel in one hand and toe of the shoe in the other and twist the shoe. If it collapses and wrings out like a dish cloth, it may be too soft to provide all-day support.
The third and last test is sole stability. Grab the heel in one hand and the toe of the shoe in your other and try to fold the shoe in half. The shoe should flex slightly at the same point as the ball of your foot. If the shoe folds in half easily in the middle, it may not have enough sole stability for all-day wear.
Tip #4
When lacing up the shoe, the laces (and the holes they lace into), should follow parallel up towards the top of the foot. If the holes start to separate towards the top of the foot, then the shoe is not a good fit.
Tip #5
It is appropriate to have approx. one thumb width of space between the longest toe and the end of the shoe and your toes should not be too tight within the toe box of the shoe. Many shoe brands make shoes that are extra wide (or extra narrow, for slim fitted feet). This room in the toe box will allow for expansion of the feet and toes when your feet swell (as they will with any activity that increases the blood flow to the body, like walking, running or hiking)
Tip #6
Once you have proper fitting footwear, it is always best to try them out at home before wearing them outside. A good fitting pair of shoes should feel comfortable and need minimal break in time.
When your feet are happy in the new shoes you can continue enjoying everyday activities, however it is important to note that the average lifespan of walking and running shoes is 6 to 12 months. So, make sure to replace your footwear regularly to continue to keep your feet happy and healthy!
Be sure to check out our FREE Tips Report on how to Eliminate Nagging, Painful, Chronic Running Injuries in 8 Simple and Easy Ways by going to: https://okanaganathletictherapy.com/running-injuries/