If you are looking to be more active, one of the best ways
to start is to choose the right athletic shoe. With the many types of athletic
shoes that are available, it can be hard to know which to purchase.
There are differences in design and variations in material
and weight. The American Academy of Orthopedic Surgeons says that these
differences have been developed to protect the areas of the feet that encounter
the most stress in a particular athletic activity. Some of the different types
of sports shoes available include the following:
- Athletic shoes are grouped into the following categories:
running, training, and walking; they include shoes for hiking, jogging, and
exercise walking. These shoes should have a comfortable soft upper, good shock
absorption, smooth tread, and a rocker sole design that encourages the natural
roll of the foot during the walking motion. Features of a good jogging shoe
should include cushioning, flexibility, control, and stability in the heel
counter area, lightness, and good traction. Cross-training shoes combine
several characteristics of other types of shoes so that you can participate in
more than one sport and wear the same shoe. A good cross trainer should have
flexibility in the forefoot that is needed for running, in addition to
stability on the inside and outside of the shoe for the control needed for
aerobics and tennis. Walking shoes should flex easily at the ball of the foot,
which help feet to push forward.
- Court sport shoes include shoes for tennis, basketball, and
volleyball. Most court sports require the body to move forward, backward, and
side-to-side. As a result, most athletic shoes used for court sports are
subjected to heavy abuse. The key to finding a good court shoe is the sole. Ask
a coach or shoe salesperson to help you select the best type of sole for your
sport.
- Field sport shoes include shoes for soccer, football, and
baseball. These shoes are cleated, studded, or spiked. The spike and stud
formations vary from sport to sport, but they generally are replaceable or
detachable cleats, spikes, or studs affixed into nylon soles.
- Track and field sport shoes are very specific to the sport.
The needs of the individual are most important when picking the shoe. For
example, foot types, gait patterns, and training styles should always be
considered. It is always best to ask a coach about the type of shoe that should
be selected for the event in which you are participating.
It’s also important to choose proper-fitting sports shoes.
Proper-fitting sports shoes can enhance performance and prevent injuries.
Follow these specially designed fitting facts when purchasing a new pair of
athletic shoes:
- Try on athletic shoes after a workout or run and at the end
of the day. Your feet will be at their largest.
- Wear the same type of sock that you will wear for that
sport.
- When the shoe is on your foot, you should be able to freely
wiggle all of your toes. There should be a thumb’s width from the tip of the
toe to the end of the shoe.
- The shoes should be comfortable as soon as you try them on.
There is no break-in period. If they’re not comfortable in the store, they
won’t be comfortable when you’re exercising.
- Walk or run a few steps in the shoes. They should be
comfortable. The heel of the shoe should not slip off the foot as you walk or
run.
- Always re-lace the shoes you are trying on. You should lace
through each top eyelet as you crisscross the lacing pattern to ensure a more
snug fit and decrease slippage. Don’t tie the laces too tight as this may cause
injury to the nerves or tendons on the top of the foot and ankle.
Now that you know what type of shoe to buy and tips to
picking out a properly fitting shoe, you need to consider its construction—how
well it was made. Understanding the basics of shoe construction can help you
choose intelligently from among the thousands of available styles.
- Stitching should be secure, even, and straight. There should
be no rough spots, wrinkles, bulky seams, or gummy adhesives.
- Rubber around the base of the shoe should be one continuous
strip, tightly attaching the sole to the upper.
- The toe box should be square for adequate toe room.
- The shoe should have side and tongue padding for extra
comfort. Cushioning on the cuff around the ankle and at the Achilles tendon
helps to reduce friction and irritation.
- The inner sole should be soft and resilient, with adequate
arch cushions.
- The reflector should be as big as possible, especially if
you will be outside at dusk or dawn.
- The insole should be removable for cleaning and, when it
loses springiness, replacement.
In addition to being overwhelmed by all the choices in
athletic shoes, you may be surprised at how much they cost. Slick ads and
television commercials tout technological features, the latest gimmicks, and
shoes named after sports celebrities. Paying more than $100 does not
necessarily get you a better shoe. Good quality shoes may be pricey, but don’t
overlook the less expensive shoes because they can outperform their costlier
brand mates. Be sure that whatever price you decide to pay for the shoes, it’s
because the shoe has the features that meet your needs—not because it is a
certain brand or has a sports celebrity’s name on it.
If you have your shoes but not sure where to start, Rains
AgriLife is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E.
North Street in Emory (weather permitting). Grab your shoes, water, and a
friend and come walk with us! We will walk for about 30 minutes leaving you
time to eat a quick lunch after.
If you have questions or concerns, please contact me, (903)
473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or
additional information, please visit https://rains.agrilife.org/ or follow
Rains County AgriLife on Facebook.
