Kenneth Gardner
YOUR FOOTWEAR is a precious piece of equipment. It protects your base of support and aids your mobilisation. Your footwear protects, supports and provides you with traction. As you walk, run, jump or bounce on your feet, the exponential increase of the force on them is extremely significant. Your footwear is very important in buffering the stress and cushioning the forces that could injure your feet.
Some footwear are crafted more carefully to
prevent foot and leg injury than others. When you are choosing your footwear it is important to focus on your exercise activities. The appropriate shoes for different activities are stylistically different.
Running shoes essentially have highly cushioned mid soles, rubber out soles, the heels are higher than the norm, and the fore foot is quite flexible. Walking shoes usually have lower heels and are less padded than the ones designed for running. Footwear for playing on courts also have substantial support for lateral movements typically without soles made of white rubber.
For those who walk or run along footpaths, shoes that are water-resistant with highly durable uppers and move outsole traction are the shoes of choice. If you are relatively heavy or you exercise extensively shoes with thick, firm mid soles are what you need.
Your foot type and gait are also important; these can be detected by examining one of your worn pair of shoes. If your shoe is worn mostly on the inner side of the outsole you need shoes with additional stability and support on the inner side of the shoe for cushioning. If the outer portion of the outsole is more worn, then shoes that are more flexible and highly cushioned are more desirable.
CROSS-TRAINERS
Some shoes can be worn for several different activities these are called cross-trainers. They are good from an economic standpoint for those who do different kinds of exercise programmes. Shoes that are made for women are better for them than the downsized version of men's shoes.
Shop for shoes where there is a large variety of styles and sizes, and hopefully a salesperson who is experienced in fitting shoes. It is better to shop later in the day, especially after you have had a workout. You should fit your shoes with socks similar to those that you will be wearing during your exercise.
When you go shopping bring or wear worn shoes, the wear pattern will give you an excellent idea of where you need more support. Try several sizes and widths and try walking on the surface that is not carpeted.
Make sure that the style fits comfortably and the toe box is roomy. The width of one of your thumb is the minimum space you should have from your longest toe to the end of the toe box. You should be satisfied with the amount of cushioning and support when you bounce in the shoe both on your heels and on your toes. Ask yourself, "How do the arches feel?" Your arches should be right on top of the shoes' arch support.
The shoes should feel stable when you twist and turn on the balls of your feet. If the shoes are not comfortable in the store they are not likely to be comfortable when you step into your exercise programme. Your feet are precious; your footwear is an important investment; it should contribute to your wellness, not your distress.
Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
