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UA Health Tip of the Month

Athletic Shoes

Tips for finding the right shoe:

  • Try on athletic shoes after a workout/run or at the end of the day when feet have a tendency to swell.

  • Wear the same type of sock you will wear for that sport.

  • Have both feet measured. Feet get larger as you grow older.

  • Try on both shoes and walk or run a few steps. The shoes should feel comfortable. There should be no break-in period.

  • Re-lace the shoes you are trying on. Begin at the farthest eyelets and apply even pressure as you form a crisscross pattern up the shoe.

  • Your heel should not slip as you walk or run.

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

  • There should be one-half inch between your longest toe and the end of your shoe.

  • If you participate in a sport three or more times per week, you need a sports-specific shoe.

  • Learn about the size and shape of your feet. Know where the soles of your shoes wear down fastest. The University of Michigan Health Systems recommends "taking a pair of worn shoes when purchasing new ones. The salesclerk can then see your pattern of wear on the shoes. The arch of your foot falls into one of three categories: Low-arched, high-arched, or neutral-arched. The type of arch determines whether your foot has a tendency to roll in or out during sports activities.
    • If you have a low arch, your ankle rolls inward when you walk, and your shoe shows more wear on the inside that means you may over-pronate. Pronators need rigid shoes with more stability, not just arch support.
    • If you have a high arch, have a tendency to walk on the outside of your foot, and your shoe shows more wear on the outside, then you probably over-supinate. Supinators need more cushion and flexibility.
    • Some people just slightly pronate or supinate. If you can't tell, you probably have a fairly neutral foot."1

Sources: 1. American Academy of Orthopaedic Surgeons, University of Michigan Health Systems, American Podiatry Medical Association

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The information contained on the Health Tip of the Month email is provided for informational purposes only and is not intended as a substitute for the advice of or treatment that may be prescribed by your physician. Before adhering to any of the WIN for Alaska or UA Health In Action's recommendations or undertaking any exercise program, wellness advice, fitness or diet regimen, you should consult your physician.

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