Runner’s Info

So Many Shoes to Choose From

Where to start?

** Would you wear a golf shoe to play tennis?
** Would you wear a running shoe to play ice hockey?

Running Shoes and a water bottle are the only equipment needed for this sport. Wearing the wrong shoe can cause injury and long term damage to your body. It is crucial to retire your old shoes when they are worn out and find the proper fitting shoe for your foot.

Start by examining your foot

* Is your foot?
– Wide or Narrow
– Thick or Thin
– Fatty or Bony
– Pronating (roll in) or Supinating (roll out)
– Is the Long Arch: Flat, Low, Medium or High
– The Longer Toe: the Big Toe or the Second Toe
– The Front Part (forefoot): Like a Square or Like a Triangle
– Does the Front Turn Toward or Away from the Other Foot
– Is the Top (instep): High or Low
– Is the Heel: Narrow or Wide
– Any deformities: Bunion, Hammer Toes, Bump on Instep

Where to Purchase Running Shoes

There are so many stores selling footwear. To find the best fitting running shoes it’s preferable to go to a sport store where the staff is well informed about the shoes they are selling and are trained to do proper fitting.

If you haven’t had a running assessment by a certified pedorthist, you want to try to find a sports store that will offer a basic evaluation of your foot and its function in relation to your body.

They should measure your feet before fitting a shoe. The ideal way to see if the shoe fits properly as for the length and the width is to remove the insole and stand up on it. The insole should be showing at the toe area and your foot shouldn’t overlap the sides of the insole.

Styles of Running Shoes

There are many different brands of running shoes with different functions and support. Some companies will fit your foot better and the only way to determine which is best for you is to actually try them. It is recommended to walk and run in the store with the shoes on to make sure they feel comfortable.

The style of running shoe will depend on your foot structure and if you wear orthotics or not.

* If you do have orthotics, especially custom, it is usually advised to try to find a neutral posting running shoe (the upper is glued at a 90 degree with the floor ” + “. This style usually works best because of possible over correction with other shoes, which could lead to other complications.

* If you don’t wear orthotics you will need to take into consideration the structure of your foot along with its attributes. By looking over your answers concerning your feet, try to find the shoe that fits your foot best and not try to reshape a shoe to accommodate your feet.

* If you experience no pain, no foot structural issues, your arches remain in neutral when you stand, you can try shoes with a straight last (structural shape of the shoe in relation of the heel to the toes) or with a varus (front curves a little inward) depending how your foot is shaped. Make sure that the big toe and little toe are not being pinched on the sides. The shoe can also have an increase supination control (the upper of the shoe is glued on an angle toward the outer edge of the shoe ” \ / “. This is to help promote quick pronation after heel strike to increase speed of the run.

*If your arches are unstable and roll in when standing, try a shoe with some pronation control (extra support on the inner section of the shoe); and if your arches roll out try a supinator control (extra stability control on the outer part of the shoe).

* If you have any forefoot issues (big toe stiffness or pain, ball of foot pain or ankle stiffness or pain), it is best to find a shoe with a rocker sole at the front (curved upward to help propel the body forward and decreasing strain on the forefoot and ankle).

* Bony feet and high arched feet may consider extra cushioning with a slight rocker sole at the back of the heel to decrease the impact upon heel strike.

* Tight calf and tight foot muscles can try running shoes with a slight heel raise to decrease the strain on the Achilles tendon, plantar fascia and tendons attached to the toes.

* A high instep, a bump on the instep and hammer toes can try extra deep shoes with a soft upper. There are different ways to tie laces to help decrease pressure on the top of the foot. Ask the shoe fitter the best way to tie your laces.

* Happy Running *

Don’t Forget to do Stretches Afterward

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