Tips on Selecting Your First Pair of Walking Shoes

Tips on Selecting Your First Pair of Walking Shoes

By Bonnie Stein, M.Ed.

This is one area of fitness in which you must be the expert, or least a very educated consumer. You shouldn't count on help from most shoe store clerks. Many are not knowledgeable about walking shoes. A clerk in a well known athletic shoe store in the mall picked up a beautiful running shoe, with about three inches of cushioning in the heel (Just what racewalkers don't want due to instability at heel plant), and told me, "Of course you can racewalk in these running shoes. Racewalkers can wear running shoes because you're as fast as some of the runners."

My hope is that you will become the expert. Be an informed consumer and you won't need to count on the clerks. On the other hand, if you find a salesperson who is knowledgeable about walking shoes, you're in luck. Most likely you'd find these salespeople in smaller, family owned shops and not the sport store chains in the malls.

1. It's best to look for walking shoes at the end of the day (at least in the afternoon) when your feet more closely approximate the size they'll be after you've been walking for a while.

2. Ask the clerk to measure your feet to find your current size. Feet change size with age, pregnancy, weight gain or loss, and even as a result of athletic activity.

3. Just because you've always been a size eight means very little. A size eight shoe will vary considerably with style and features, especially among different brands.

4. If you buy a walking shoe that's too tight, you'll be compromising your comfort. A walking shoe must have sufficient room in the toe box area (front of the shoe) to allow adequate space as your foot flexes. Shoes that are too small will restrict the muscles and tendons in the foot, causing pain and cramping. One indication that a shoe is too tight is if a student tells me that his feet fall asleep while walking. If you get a shoe that doesn't have adequate room, it may feel OK in the store, before you start walking. However, shortly thereafter when your feet begin to sweat and swell a bit, the result will be numb feet in a constricting shoe. That's the reason for the thumb's width rule.

5. Non-cotton socks are a good investment along with properly fitted shoes. Take the socks that you will wear for walking with you when you go shopping for shoes. Don't wear cotton socks for fitness walking or racewalking. Cotton socks are a primary cause of blisters because they hold the moisture close to your skin. If that's a surprise to those of you who always were taught that cotton is desirable, think about cotton's properties. Cotton is highly absorbant. That's exactly what we don't want on our feet- - - wet socks. Combine that with the friction of rubbing against wet skin and you've got the leading cause of blisters.
My favorite socks are made by THOR-LO. They are made from a synthetic material that wicks the moisture away from your skin. When I take my socks off, they may feel a little moist, but my feet are quite dry, and I never get blisters as I used to with cotton socks.

6. Tight shoes will not stretch to fit better. Don't think walking shoes need to be "broken in." A proper fitting shoe should fit well from the first day. If you still get blisters (and you're wearing non-cotton socks) chances are the shoe is too tight.

7. For those with especially narrow or wide feet, try a different brand rather than a smaller size. Some brands naturally run wider (Saucony) and some brands narrower (Nike). Some brands even have styles in different widths (New Balance).

8. Always fit the larger foot. If you have to, you can add a half insole in the front of the shoe of the smaller foot. Would you believe that a half-size larger is only a twelfth to a sixteenth of an inch difference? Most of us can use at least that much extra space in front of our toes.

9. If you have bunions, corns, or hammertoes, look for a shoe with a wider and higher toe box. That will guarantee more comfort for you. I've seen people press on the front of the shoe to prove that it fits, and the big toe is pressing right up against the inside front of the shoe. That's not enough room. Walkers need extra room in the toe box even more than they might in other sports, to allow for the flexing that takes place with the walking motion.

10. Spend plenty of time walking around the store in the shoes to make sure they're right before you purchase them. Never go shopping for walking shoes when you're in a hurry such as on your lunch hour. Brad Zuber, the owner of all of a shoe store in Atlanta, encourages walkers to walk the mall in the shoes before they decide. I know he got a little nervous only once when a walker didn't return until an hour later. At the time he didn't know that Macy's was having a One-Day Sale and the walker got a little sidetracked as she was trying out her shoes.

11. I always want a shoe that is flexible. Either the mid-sole material should be flexible, or flex grooves could be cut into the sole. If the shoe is not flexible, your feet will surely have to absorb more stress as you try to roll through the walking motion.

12. A shoe that is lightweight and breathable is very important. I find leather shoes to be the heaviest, but also the most durable. They are not appropriate for racewalking because of their weight. Mesh/leather combination shoes are the most breathable. The least breathable materials are made of suede.

13. A good walking shoe should cost in the range of $65-$85. Any less than that and the components of a good walking shoe are left out. Any more than that and I believe we're paying for expensive bells and whistles that we don't need. (Those $100 running shoes have a lot of extra shock absorption that offer no benefit to the walker.)

14. Due to the lack of actual racewalking shoes, some racewalkers have chosen racing flats made for runners. Most of them are flexible, lightweight, and adequate for the racewalker who wishes to race. The down side is that these shoes wear out even faster than most walking shoes and they are not very supportive. If you pronate (roll in) excessively, you will do so right through these shoes. I never recommend them for anyone except advanced racewalkers.

15. Don't get too attached to a single brand. Try on different styles and makes. Be your own expert. One shoe store owner in South Florida tells me that all of his salesmen go hide in the back when they see a customer come in who starts flexing and examining the walking shoes. He jokingly tells me it's because they know that person is a graduate of the Beginning Racewalking class and may know more than the salespeople.

That's my hope - - - that you all become knowledgeable walking consumers who can't be fooled into purchasing a shoe that's not right for you। It all comes down to FIT and COMFORT. Walk away with that!

Swing Shoe Tips

Swing Shoe Tips

Dancers Tell All About Their Favorite Shoes To Dance In

Swing dancing in the D.C. area has strayed away from fashion. Dancers have become more athletic and so has their dance shoes. The hopping, sliding and fast movement has them wearing their favorite pair of sneakers instead of ballroom shoes. Today, dancing in comfort is a requirement, not a choice.

Fashion in the DC swing dance scene has come a long way from saddle shoes and Mary Janes. Swing dancers today have taken dancing to the next level. They've traded in their high heels and saddle shoes for more unusual choices.

"The most comfortable shoes to wear dancing are golf shoes," says dancer James Kranyak. "I just take off the cleats and glue suede to the bottom."

The main thing a good dance shoe must have is a smooth sole. Using hard leather or suede on the bottom is most commonly used because it allows the dancer to slide. While sliding seems like a dangerous idea to some beginners, the importance of easy and smooth movement must outweigh that fear.

"Its hard to spin when your shoes are stopping you," says swing dancer Stan Tso. "I've danced on rubber soles before and that was not fun. My knees were about to come apart."

Dancers need shoes that move as fast as they can. Dancing to fast music can be more difficult with out the easy movement sliding creates. "It's important to have smooth soles because slides match the musicality and that's when you feel the connection with your partner," says balboa instructor Jane Castanias.

Dancers today use a wide variety of techniques to make their comfortable shoes easy to dance in. Some resort to using tape, others use a shoe doctor to attach leather to the bottom of their favorite tennis shoes. Dancers also make their own dance shoes because it's cheaper than buying a pair.

"I danced with painter's tape on the bottom of my shoes for two years and only had to redo the tape twice," says Jeff Aravanis. He wares Pumba sneakers with a hard leather sole that was attached professionally. "These are my new favorite shoes to dance in," Aravanis says.

Swing dance instructor Yvonne Furad suggests using duct tape on the bottom of dance shoes. "Nike, Reebocks, or cross-trainers are the best to dance in," Furad claims. "One thing I hate is when people come to my class in sandals. Wearing open toe shoes around beginners isn't the best idea."

For those who choose to buy shoes in stead of make them, dancestore.com sells shoes that look like they're vintage but are made for dancing. Aris Allens are shoes sold on this Website that are light-weight and comfortable. The hard leather soles make spins effortless, and the shoes look stylish while keeping your feet comfy.

Some women prefer to dance in heels. They're great for getting women to dance on the balls of their feet instead of keeping their feet flat. It can make spins sharper, and they can also make the movement more stylish.

"Heels are a great for dancers who like to keep their weight shifted forward because they keep you on the balls of your feet," says dancer and massage therapist Janell Bowie. "I like to dance in ballroom practice shoes because the thin soles let me feel the floor."

Wedges are another type of shoe that women can wear that can be purchased from dancestore.com. They look like they're out of the forties era and and are made for the fast-pace swing dancer. Michele Joseph agrees, "Simple wedges are great because they make your footwork look nice and sharp."

There are many ways to look stylish and be comfortable for any dancer। The trick is to stay as comfortable as possible. Remember, the more cozy your feet are, the faster, longer, and happier you can movie on the dance floor. Comfy feet are happy feet.

SHOE TIPS FOR HEALTHY FEET

SHOE TIPS FOR HEALTHY FEET

The primary purpose of shoes is to protect your feet and prevent injury. But in order to do so, they must fit well. Poorly fitted shoes, shoes that are too narrow, too short or too large--can cause discomfort, injury and even permanent deformity.

Understanding the components of proper fit can help you make sensible shoe purchases for yourself and your family. This brochure describes the parts of a shoe and how they can affect fit. It also discusses special considerations related to children's, men's, women's, work and athletic shoes, and provides recommendations on footwear selection.

Although style is often a key consideration in choosing a pair of shoes, the most important quality to look for in shoes--from a practical standpoint--is durable construction that will protect your feet and keep them comfortable। In selecting shoes, keep this basic principle of good fit in mind: Your shoes should conform to the shape of your feet; your feet should never be forced to conform to the shape of a pair of shoes. Soreness, blisters, callouses, and, with time, permanent disfigurements can be caused by habitually crowding your feet into shoes that don't fit well.

Anatomy of a Shoe

A shoe is composed of different parts. Understanding the basics of shoe construction can help you choose intelligently from among the thousands of available styles.

The toe box is the tip of the shoe that provides space for the toes. The toe box may be rounded or pointed and will determine the amount of space provided for the toes.

The vamp is the upper middle part of the shoe where the laces are commonly placed. Sometimes Velcro is used instead of laces.

The sole consists of an insole and an outsole. The insole is inside the shoe; the outsole contacts the ground. The softer the sole, the greater the shoe's ability to absorb shock.

The heel is the bottom part of the rear of the shoe that provides elevation. The higher the heel, the greater the pressure on the front of the foot.

The last is the part of the shoe that curves in slightly near the arch of the foot to conform to the average foot shape. This curve enables you to tell the right shoe from the left. On occasion. An orthopaedic surgeon may prescribe a child's shoe that has a straight or reverse last.

The material from which the shoe is made can affect fit and comfort. Softer materials decrease the amount of pressure the shoe places on the foot. Stiff materials can cause blisters. A counter may be used to stiffen the material around the heel and give support to the foot.

Recommendations for Footwear

1. Because your feet may vary in size, ask the salesperson to measure the length and width of each of your feet.
2. Your feet expand when bearing weight, so stand while your feet are being measured.
3. Because swelling during the course of the day can enlarge your feet, have your feet measured at the end of the day.
4. The shoes you buy should be fitted to your longer and wider foot. Although the toe box should be spacious, too much space can cause the feet to slide around in the shoes, possibly causing blisters or abrasions.
5. Shoes should be fitted carefully to your heel as well as your toes. Check to make sure your heel does not slip out of the back of the shoe.
6. Walk around in the shoes to make sure they fit well and feel comfortable.
7. Don't select a shoe by size alone. A size 10 in one brand or style may be smaller or larger than the same size in another brand or style. Buy the shoe that fits well.
8. Select a shoe that conforms as closely as possible to the shape of your foot.
9. Have your feet measured regularly. Their size may change as you grow older.
10. If the shoes feel too tight. don't buy them. There is no such thing as a "break-in period." With time, a foot may push or stretch a shoe to fit. But this can cause foot pain and damage.
11. If one of your feet is considerably larger than the other, an insole can be added to the shoe on the smaller foot.
12. Fashionable shoes can be comfortable, too.

9 Points for a Proper Shoe fit

Treat your feet right. They support you. You need to support them. Wear shoes that fit. Poorly fitting shoes can cause bunions, corns, calluses, hammertoes and other foot problems. You can prevent some of these problems by paying attention to how you select your new shoes. Here are some suggestions on proper shoe fit from the American Orthopaedic Foot & Ankle Society, the Nation Shoe Retailers Association and the Pedorthic Footwear Association:

1. Sizes vary among shoe brands and styles. Don't select shoes by the size marked inside the shoe. Judge the shoe by how it fits on your foot.
2. Select a shoe that conforms as nearly as possible to the shape of your foot.
3. Have your feet measured regularly. The size of your feet changes as you grow older.
4. Have BOTH feet measured. Most people have one foot larger than the other. Fit to the largest foot.
5. Fit at the end of the day when your feet are largest.
6. Stand during the fitting process and check that there is adequate space (3/8" to 1/2") for your longest toe at the end of each shoe.
7. Make sure the ball of your foot fits comfortably into the widest part (ball pocket) of the shoe.
8. Don't purchase shoes that feel too tight, expecting them to "stretch" to fit.
9. Your heel should fit comfortably in the shoe with a minimum amount of slippage. Walk in the shoe to make sure it fits and feels right! (Fashionable shoes CAN be comfortable!)

Recommendations for Footwear

The American Academy of Orthopaedic Surgeons has developed tips to help people reduce their risk of foot problems. Use this guide when you shop for shoes:

1.Have both feet measured every time you purchase shoes. Your foot size increases as you get older.

2.Women should not wear a shoe with a heel higher than 2 1/4 inches.

3.Try on new shoes at the end of the day. Your feet normally swell and become larger after standing or sitting during the day.

4.Shoes should be fitted carefully to your heel as well as your toes.

5.Try on both shoes.

6.There should be 1/2-inch space from the end of your longest toe to the end of the shoe.

7.Fit new shoes to your largest foot. Most people have one foot larger than the other.

8.Walk around in the shoes to make sure they fit well and feel comfortable.

9.Sizes vary among shoe brands and styles. Judge a shoe by how it fits on your foot not by the marked size.

10.When the shoe is on your foot, you should be able to freely wiggle all of your toes.

11.If the shoes feel too tight. Don't buy them. There is no such thing as a "break-in period."

12.Most high heeled-shoes have a pointed. Narrow toe box that crowds the toes and forces them into an unnatural triangular shape. As heel height increases, the pressure under the ball of the foot may double, placing greater pressure on the forefoot as it is forced into the pointed toe box.

Shoe Gallery

Shoe Gallery

Shoe Gallery

Lacing Techniques for Proper Shoe Fit

Certain lacing techniques for shoes can prevent injuries, alleviate pain, and relieve foot problems. The American Orthopaedic Foot and Ankle Society urges individuals to follow these general lacing tips. Individuals with specific foot problems should follow these lacing techniques to get a good fit with their shoe:

1. Loosen the laces as you slip into the shoes. This prevents unnecessary stress on the eyelets (small holes for the lace) and the backs of the shoes.
2. Always begin lacing shoes at the eyelets closest to your toes, and pull the laces of one set of eyelets at a time to tighten. This provides for a comfortable shoe fit.
3. When buying shoes, remember that shoes with a larger number of eyelets will make it easier to adjust laces for a custom fit.
4. The conventional method of lacing, crisscross to the top of the shoe, works best for the majority of people.Narrow Feet Use the eyelets farthest from the tongue of the shoes. It will bring up the side of the shoe.Wide Feet Use the eyelets closest to the tongue of the shoe. This technique gives the foot more space.Heel Problems Use every eyelet, making sure that the area closest to the heel is tied tightly while less tension is used near the toes. When you have reached the next to last eyelet on each side, thread the lace through the top eyelet, making a small loop. Then, thread the opposite lace through each loop before tying it.

Narrow Heel and Wide Forefoot Use two laces. Thread through the top half of the eyelets and the other lace through the bottom half of the eyelets. The lace closest to the heel (top eyelets) should be tied more tightly than the other lace closest to the toes (bottom eyelets)

Smart Tips for Wearing High Heels

1. Wear a shorter heel. a 2-inch heel causes less problems than a 4-inch heel. A shorter heel will give an elongated appearance if it is a thin stiletto type rather than a thick or chunky heel.
2. Try to save the use of your high heeled shoes for functions where you will not be on your feet for extended periods of time; treat them as a limited privilege accessory.
3. Take your designer shoes to a pedorthist to have them custom fit to your feet. They may be able to stretch the toe box to better accommodate your feet.
4. Try wearing a larger size show than usual and insert heel cups indo the backs for a better or more comfortable fit.
5. Wear open toe shoes instead of a similarly-styled shoe that causes discomfort in your toes. Partially open toe shoes have become more acceptable in many work environments, allowing you to further customize your shoes to your feet.
6. Remember that however appealing those high-heel, high-fashion shoes are, your feet need to carry you around for a lifetime. Treat them kindly!

Women's Shoes

Low-heeled shoes (one inch or lower) with a wide toe box are the ideal choice for women. An ample toe box that can accommodate the front part of the foot is as important as the heel in determining fit.

High-heeled, pointed-toe shoes can cause numerous orthopaedic problems, leading to discomfort or injury to the toes, ankles, knees, calves and back. Most high heeled-shoes have a pointed, narrow toe box that crowds the toes and forces them into an unnatural triangular shape. These shoes distribute the body's weight unevenly, placing excess stress on the ball of the foot and on the forefoot. This uneven distribution of weight, coupled with the narrow toe box characteristic of most high heels, can lead to discomfort, painful bunions, hammertoes. and other deformities.

The height of the heel makes a dramatic difference in the pressure that occurs on the bottom of the foot. As heel height increases, the pressure under the ball of the foot may double, placing greater pressure on the forefoot as it is forced into the pointed toe box. Even low-heeled shoes can cause problems if they don't fit well. Years of wearing too-small shoes can lead to permanent deformities

Children's Shoes

Children don't need shoes until they begin walking, usually at around 12 to 15 months of age. Until then, socks or booties are enough to protect a crawling infant's feet and keep them warm. When your child does begin standing and walking, however, shoes provide an excellent form of protection from injury. After your child begins wearing shoes, there is nothing wrong with letting him or her go barefoot indoors.

A good time to buy your child's first pair of shoes is when he or she starts standing and walking. Shoe stores that specialize in children's shoes are likely to offer the widest range of sizes and styles, and will usually take more time to make sure a pair of shoes fits properly. Never try to force your child's feet to fit a pair of shoes.

A soft, pliable shoe with plenty of room, such as a sneaker, is the ideal shoe for children of all ages. The toe box should provide enough space for growth, and should be wide enough to allow the toes to wiggle. (A finger's breadth of extra length will usually allow for about three to six months' worth of growth, though this can vary depending on your child's age and rate of growth.)

If your child frequently removes his or her shoes, those shoes may be uncomfortable. Check your child's feet periodically for signs of too-tight shoes, such as redness, callouses or blisters. And have your child's feet measured periodically at the shoe store to determine whether his or her feet have grown enough to warrant a larger pair of shoes.

Remember that the primary purpose of shoes is to prevent injury. Shoes seldom correct children's foot deformities or change a foot's growth pattern. Casting, bracing or surgery are often needed if a serious deformity is present. If you notice a problem, have your child examined by an orthopaedic surgeon. Because high-top shoes tie above the ankle, they are recommended for younger children who may have trouble keeping their shoes on. Contrary to common belief, however, high-top shoes offer no advantages in terms of foot or ankle support over their low-cut counterparts.

Athletic Shoes

The purpose of athletic shoes is to protect the feet from the specific stresses encountered in a given sport and to give the player more traction.

A jogging shoe will be designed differently from an aerobics shoe, for example.

The differences in design and variations in material, weight, lacing characteristics and other factors among athletic shoes are meant to protect the areas of the feet that encounter the most stress.

The key ingredient in a well-fitted athletic shoe is comfort.

A good fit will reduce blisters and other skin irritations.

Your orthopaedist is a medical doctor with extensive training in the diagnosis, and nonsurgical and surgical treatment of the musculoskeletal system, including bones, joints, ligaments, tendons, muscles and nerves.

Checklist for Shoes

• Good fit; comfortably loose when worn with soft, absorbent socks
• Shaped like the foot; broad and spacious in the toe area
• Shock-absorbent sole; a low wedge type is best; avoid high heels
• Breathable material; canvas or leather, not plastic
• Comfortable the moment you put them on.

This brochure was prepared by the American Academy of Orthopaedic Surgeons and is intended to contain current information from recognized authorities. It does not, however, represent official policy of the Academy, and its text should not be construed as excluding other acceptable viewpoints

Running Shoes

• A good running or tennis shoe should have a wide, cushioned heel and sole. The toe box should be deep enough so the toes do not press against the top and long enough to allow free motion and gripping during running. There should be about a thumbnail-length between the longest toe and the toe of the shoe. If you don't allow enough space for the toes, you can injure the toenails.

  Running shoes should have spring in the forefoot; that is, the forefoot of the shoe should tilt up off the ground when the shoe rests flat on the ground. The running shoe should be flexible but not limp; the heel counter firm and padded to support the heel.

  The sole of the shoe should be cushioned enough to absorb much of the shock of running. A soft neoprene sole is a great help in absorbing shock. Most running shoes have a built in arch support; this is desirable to avoid excessive pronation.

  Shoes should be comfortable, practical and fit well. It is very important that the shoe fits the shape of your foot. Narrow and tight shoes result in foot problems. Make sure your shoes fit comfortably at the time you buy them. If new shoes need to be "broken in," it means either they were not properly designed or not properly fitted to your feet.

Men's Shoes

• Most men's shoes conform to the shape of the feet and have a roomy toe box with sufficient horizontal and vertical space and a low heel (usually about half an inch high). Soles made of hard materials such as leather or soft materials such as crepe can both be worn, but softer soles tend to be more comfortable. If you stand for extended periods of time, shoes with soft, pliable soles will protect your feet and help keep them comfortable.

Work Shoes

• Work shoes are also available with varying characteristics, depending on the wearer's occupation. Boots made of thick leather with steel toe boxes can be worn to protect the feet from injury. Boots with varying degrees of traction also are available.

Cruel Shoes

• High-fashion shoes with pointed toes, shoes with thin soles, and shoes with high spike heels, cause crowding of the toes and increased pressure. These can lead to corns, calluses, and neuroma problems in the foot.

Shoe Fitting Pointers

• When trying on shoes, make sure you're wearing the appropriate sock. For instance, if you're trying on boots that you'd wear with heavy socks, don't try them on with thin nylons.
• The best time to try on shoes is usually at the end of the day, when your feet are most swollen. However, don't abuse this rule of thumb: if you've just completed a sightseeing tour which required 10 miles of walking, and that's not your typical exercise routine, then by all means don't try on office heels that night! The point of waiting until the end of the day is to make sure that the footwear can fit you at your widest-- kind of a "worst case scenario" check.
• The first shoe you try on should be for your larger foot. For most people, their larger foot is the opposite from the hand they write with. For example, if you're right handed, your left foot might be bigger. Always fit the pair of shoes to this foot. Even though there are about 20 separate parts to an average shoe, the fact remains that they are mass-produced. It's up to you to customize the fit-- a small heel pad, for instance, works wonders.
• . Stand up with your shoes on. Walk around a bit. You should be able to wiggle your toes in the front of the shoe. For most footwear, your toes will be able to touch the top of the shoe, but there should be 3/8" to 1/2" of space between your longest toe and the end of the shoe
• Don't buy shoes that are too tight. If you're at the point where you're praying they will stretch to be comfortable, they probably won't. It's true that soft leather and suede give slightly, molding to your foot, but they will not dramatically increase in width or length. There's a difference between a "snug", comfortable fit and a "tight", uncomfortable fit. A few laps around a carpet should help you decide how you feel.