If you’re an avid walker, pay close attention to your footwear.
The proper shoes prevent blisters and calluses, support the feet, and adequately absorb impact from hard surfaces. However, blisters and shock absorption aren’t the only protection a good pair of walking shoes should provide.
The right shoes can correct any foot alignment problems to lower your injury risk further. If you’re not stepping right, it’s like building a poor foundation for a house. If your feet aren’t aligned correctly with the rest of your body, it can throw unnecessary stress on areas like the knees, hips or lower back.
When shopping for walking shoes, comfort is essential. It may also be wise to shop where professional fitters can look at how you walk.
Bringing your old shoes may be helpful too, as wear patterns can assist in foot analysis. A knowledgeable person can check for pronation, arches of the feet, and past or present foot injuries.
How a person moves is just as important as looking at the foot’s shape. That’s why it’s not always accurate to use the “footprint” analysis – where you dip your foot in water and make an imprint on a piece of cardboard. This may be a good way to determine things like arch type, etc., but it’s not an accurate indication of how the foot moves during activity.
There isn’t one shoe appropriate for every foot. Running shoes may be better for some walkers, owing to their more flexible design and shock absorption capabilities. Some walkers prefer the breathable mesh construction of running shoes instead of the solid leather of walking shoes. However, certain foot types may need a walking shoe’s “stiffer” shoe construction for better stability.
If you buy shoes without the help of professional fitters, here are some tips when you’re on your own: Take along or wear the socks you’ll wear when walking. Then, put on both shoes and walk around the store to try them out. If you feel your toes pressing along the top or the side of the shoes, try a larger or wider size. There should be at least a half-inch between your longest toe and the end of the shoe.
Women with very wide feet may consider men’s or boy’s shoes, which are larger through the heel and ball of the foot. Know your arches: Be sure your shoe gives the proper support in this area. If not, you may need to use inserts or custom orthotics.
Walking shoes must also be flexible to allow your foot to roll through each step (different mechanics than running). Grip each end of the shoe in your hands and twist as though wringing a wet cloth. It should twist easily. The shoe should also bend easily at the ball of the foot, not at mid-arch.
Shoes won’t last forever, especially if you’re an avid walker. Even if your shoes still feel comfortable, their shock absorption or support may have deteriorated over time. Pay attention to signs of wear on the soles of the shoes. In addition, feet widen and flatten with age, and the fat padding on the sole can wear down.
Foot problems can impair balance and function in older people, so don’t drag your feet about checking your shoes often and replacing them when necessary.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.