Anyone who's walked at a pace faster than a crawl faces risks for foot, ankle and leg injuries. But those risks grow if you participate in athletic activity. You can cut down on injuries by wearing shoes that fit and function properly.
Choosing an athletic shoe by style alone is wrong. Look for durable construction that will protect your feet and keep them comfortable. A shoe should conform to the shape of your foot. Your foot should never be forced to conform to the shape of a shoe.
Forcing a shoe to fit can lead to:
- Blisters
- Calluses
- Bunions
- Corns
- Hammertoes
- Disfigurement
If you take part in a sport or work out three or more times a week, a sports-specific shoe is best. Shoes have been designed for specific activities with variations in material and weight. This construction is meant to protect areas of the feet facing the most stress.
Try them on
Shop for athletic shoes after a workout or a run or at the end of the day. Then, your feet will be swollen to their largest size. Here are more pointers when trying on shoes:
- Have both feet measured every time. Foot sizes may increase as you get older.
- Fit shoes to your largest foot. Most people have one larger foot.
- Wear the same type of sock you'll wear for that sport.
- Wiggle your toes. You should be able to freely wiggle all of them inside a 1/2-inch space from the end of your longest toe to the shoe's end.
- Judge shoes by fit. Sizes vary among shoe brands and styles.
- Make sure shoes are comfortable when you try them on. There is no such thing as a break-in period.
- Walk or run a short distance to make sure the shoes are comfortable.
- See that your heel has a firm grip.
When to replace
When to replace athletic shoes depends on the amount of usage, signs of wear and age of the shoe. Shoes should generally be replaced after:
- 300 to 500 miles of running
- 300 hours of aerobic activity
- 45 to 60 hours of basketball, aerobic dance or tennis
You should also frequently inspect the four main components of athletic shoes that can break down or wear out:
- Outer sole - the outermost part of the sole that has tread
- Midsole - the portion between upper and outer sole meant for shock absorption
- Heel counter - what helps hold the heel on top of the midsole and prevents excessive heel motion
- Shank - the cut-out area of the shoe near the arch
There may also be earlier signs of wear that indicate shoes need replacing if:
- The outer sole has worn through to the midsole
- The midsole shows:
- Signs of unevenness when on flat surfaces
- Noticeable creasing
- The heel counter:
- Feels flexible when compressed side to side
- Appears to lean more toward one side
- The shank appears worn or fatigued
Even athletic shoes that haven't been worn much can still wear out. Some environments can dry the outer sole and midsole, causing them to function poorly. So it might still be best to replace shoes more than one year old.
Before you buy new athletic shoes, see where your old ones have worn out. You may want to find a new model with more stability or better support for your type of stride. You may also consider replacing your shoes sooner next time.
