Fitness and Your Feet

Striving for physical fitness is not to be taken lightly. As you exercise, pay attention to what your body, including your feet, tells you.

If you feel discomfort, you may be trying to do too much too fast. Ease up a bit or take a break and start again at another time.

Before you start a fitness program, you should consult a physician for a complete physical, and a podiatric physician for a foot exam. This is especially so if you are over 60, haven't had a physical checkup in the last year, have a disease or disability, or are taking medication.

For your fitness success, you should wear the right clothes and the proper shoes. Wear loose-fitting, light-colored and loosely woven clothing in hot weather and several layers of warm clothing in cold weather.

In planning for your equipment needs, don't ignore the part of your body that takes the biggest beating - your feet. Podiatric physicians recommend sturdy, properly fitted athletic shoes of proper width, with leather or canvas uppers, soles that are flexible (but only at the ball of the foot), cushioning, arch supports, and room for your toes.

Foot Care for Fitness

The importance of foot care in exercising is stressed by the American Podiatric Medical Association. According to the American Academy of Podiatric Sports Medicine, an APMA affiliate, people don't realize the tremendous pressure that is put on their feet while exercising. For example, when 150-pound jogger runs three miles, the cumulative impact on each foot is more than 150 tons.

Exercise Walking & Your Feet

The ideal walking shoe should be stable from side to side, well cushioned, and it should enable you to walk smoothly. Many running shoes fit all of these criteria well, and for most people are acceptable for a walking program.

However, there are specialty-walking shoes that may work well for you. These tend to be slightly less cushioned, yet not as bulky, and lighter than running shoes.

Most important, whether you are wearing a walking or running shoe, is that it must feel stable to you. Either type of shoe is acceptable if it works well with your foot mechanics, providing cushioning and stability.

Shoes should always feel comfortable and fit well in the store. Don't cut corners on your shoe budget; buying shoes is the only real expenditure necessary for the sport, so treat your feet well. Visit the shoe store late in the afternoon, when your feet are slightly swollen (this is when you'll likely be walking, anyway.)

Wear the same socks to the store that you will wear while walking. Try on at least four or five pairs of shoes. Put on and lace both shoes of each pair and walk around for a minute or two.

Remember that every shoe manufacturer uses a different basic shoe shape, or "last." Some lasts are shorter or longer than others of the same size; some fit a wide foot perfectly, while others are cut for a slimmer foot.

Before buying, check the shoe's quality with the vertical heel test. Place the shoe on the store's counter and make sure the heel is straight up when looking at it from the back. Is the midsole well connected to the upper? Is the stitching complete? Check inside the shoe for any irregular bumps.

When the shoes are on your feet, the heel should be snug. If it slides in the store, it will slide while you are walking. You should be able to wiggle your toes in the shoe, and there should be one half to a full thumb's width between the end of the longest toe on your longer foot and the end of the shoe's toe box. Make sure your ankles don't roll in the shoes.

Tennis & Your Feet

Shoes should be specifically designed for tennis. Unlike running shoes, proper tennis shoes "give" enough to allow for side-to side sliding. Running shoes have too much traction and may cause injury to the foot and ankle. In addition, running shoes don't have padded toe boxes, which leads to toe injuries for tennis players.

Heels should be snug-fitting to prevent slipping from side to side, and both heel and toe areas should have adequate cushioning. The arch should provide both soft support, and the toe box should have adequate depth to prevent toenail injuries. Your podiatrist can recommend a shoe that is best for your foot.

Shop for tennis shoes in the afternoon, when the feet swell slightly. Try on several pairs with tennis socks. Put on and lace both shoes and walk around for a minute or two. Make sure your ankles don't roll in the shoes.

Golf & Your Feet

Your podiatric physician, a foot and ankle specialist, knows the importance of wearing proper golf shoes. Once, driven by fashion, golf shoes were wing-tip oxfords with spikes. Today, shoes are constructed using basic principles of athletic footwear. Some even incorporate advanced technological innovations such as graphite shank reinforcements, which keep them light and add strength.

Don't wear anything on your feet that wouldn't be comfortable if you were taking a good long walk. Make sure shoes fit well in the store before purchasing them. It's best to shop for them in the afternoon when the feet are slightly swollen. Try on shoes with the same socks you'll wear on the course. Tie both left and right shoes tightly, and walk around your store or pro shop a few minutes before deciding on a make and model.

Cycling & Your Feet

Besides selecting a bicycle that meets your specific needs, proper shoes are the most important piece of cycling equipment. Cycling shoes must have a stable shank to efficiently transfer power from your feet to the pedals. The lack of shank support in sneakers allows the foot to collapse through the arch while pedaling, which may cause arch pain, tendon problems, or burning under the bottom of the foot. A rigid shank protects your feet from the stress of pedaling.

Investing in a cycling-specific shoe is a good idea if you have had preexisting problems with your feet or wear orthotic shoe inserts. Most orthoses control the arch and heel, and for cycling, usually require critical forefoot balancing. Riders with mild bunions or hammertoes should select a wider, deeper shoe that will accommodate the deformity.

Select a shoe that's right for you among models designed for racing and mountain biking. For the casual rider without known foot problems, cross-training shoes provide the necessary support across the arch and instep in a shoe that can be used for other purposes. They also provide the heel lift that cycling shoes give. Combination cycling-hiking shoes meet the needs of the casual rider well, and have recently become popular.

Contact Sports & Your Feet

Cleats are the footwear of choice for all contacts sports down to the youth leagues. Cleats are generally safe for young ankles, say podiatrists. Cleats should be light and flexible, and always fit properly. Uppers should be supple (no hand-me downs, please), and there should be, and at least a finger's width should separate the tip of the big toe and the end of the shoe. Laces should be tight.

When shopping for cleats, wear the same style of socks you intend to wear in competition. Shop in the afternoon, when the feet are naturally slightly swollen. Investing in proper footwear for a young athlete is much less expensive than medical treatment later.

Basketball & Your Feet

For children under the age of 10, sneakers will suffice for baseball, although kids probably will pine for cleats long before that. There's no real danger in them wearing cleats, but they should be gradually introduced before being worn in a game. A young player needs to get a feel for cleats, which should not be worn off the field. While the improved traction of cleats may enhance play, it also leaves the ankle more susceptible to twists and turns.

Any child with preexisting foot conditions should see a podiatric physician before putting on cleats. Never put a child in hand me downs; ill-fitting cleats increase the danger of ankle injuries. When sizing cleats, make sure the feet are measured by a footwear technician, and always wear a game-size sock when trying them on.

For children under the age of 10, sneakers will suffice for baseball, although kids probably will pine for cleats long before that. There's no real danger in them wearing cleats, but they should be gradually introduced before being worn in a game. A young player needs to get a feel for cleats, which should not be worn off the field.

While the improved traction of cleats may enhance play, it also leaves the ankle more susceptible to twists and turns. Any child with preexisting foot conditions should see a podiatric physician before putting on cleats. Never put a child in hand me downs; ill-fitting cleats increase the danger of ankle injuries. When sizing cleats, make sure the feet are measured by a footwear technician, and always wear a game-size sock when trying them on.

Running & Your Feet

Shoe choice should be determined by weight, foot structure, and running regimen. Keep in mind that all shoes have a different shape, and sizes and widths are not uniform from shoe to shoe.

Consider whether an orthotic device will be placed in your shoe, and whether your running style is flat-footed or on the balls of the feet. Shoes should provide cushioning for shock absorption, and ought to be able to fully bend at the ball of the foot area. Visit the shoe store in the afternoon, when the feet are slightly swollen, and wear thick running socks when trying shoe on.