If The Shoe Fits…

Choosing the right athletic shoe can go a long way in helping you exercise more efficiently and prevent foot injuries. But it's easy to get overwhelmed by all the options that are available today, from sport specific shoes to sneakers designed for a particular gait. Sometimes shopping for a pair of athletic shoes can feel more like the prince trying to find the right foot to fit the glass slipper in Cinderella. But that needn't be the case. The following guidelines will help get you on the right track to find a pair of athletic shoes to fit your individual needs.

The first step is to determine what kind of athletic shoes you need. If you engage in a specific activity on a regular basis (at least two to three times a week), you should select a shoe designed specifically for that sport. If you engage in several different types of activities, a multipurpose shoe such as a cross trainer may be better suited to your needs.

Another important factor to consider when shopping for athletic shoes is your foot type. Individuals who have high-arched feet tend to suffer from lateral instability, are more prone to ankle sprains, and generally require more shock absorption than those with normal-arched feet. People with low-arched, or flat, feet don't need as much shock absorption, but require more support around the middle of the foot, and more heel control. Don't know what your foot type is? Try the "Wet Test." Simply moisten your foot with water, then step onto a piece of heavy paper or cardboard. Match your imprint with one of the images below to determine your foot type.

Once you've found a pair that fit the above criteria, make sure to test the stability of the shoe with the following exercises :

• Hold the ball and heel of the shoe, and bend the shoe from front to back. It should bend near the ball of the foot, which is your foot's natural hingepoint. However, the shoe should not be too flexible.
• To test the shoe's lateral support, hold the shoe at the toe and the heel, and twist. The shoe should only twist a little bit.
• To determine how much shock absorption the shoe offers, place one thumb inside the heel, and place the other hand underneath the sole of the shoe, near the heel. Press your hands together to feel how much cushioning the shoe has. The more the shoe compresses, the more shock absorption the shoe offers.

Here are some final considerations:

• If you usually exercise at a specific time of day, try to shop for athletic shoes at that time of day. Otherwise, shop for shoes at the end of the day, when feet tend to be the largest. Also wear the same weight of socks that you wear during exercise when shopping.
• Athletic shoes need to be replaced after approximately three to six months of regular use, or 350 to 500 miles. However, you should occasionally analyze your shoes to see if you need to replace them. If they are worn down unevenly or if the traction of the soles is worn flat, it's time for a new pair.