With all the talk this week on heel and knee pain, be sure to make your footwear a priority as well as your functional movement patterns. From my 3/13/12 Post on footwear:
Proper Footwear
Proper Footwear
Proper footwear is vital to decreasing your risk of lower-extremity injuries. Whether you need activity specific footwear (running, walking, tennis, basketball, or aerobics) or multipurpose cross trainers (multiple cardiovascular and weight training activities), your shoes should match both your activity type and level as well as your foot type. Some general recommendations when shopping for proper footwear from the American Council on Exercise are:
*Get fitted for footwear toward the end of the day. It is not unusual for an individual's foot to increase by half a shoe size during the course of a single day. However, if an individual plans to exercise consistently at a specific time, he or she should consider getting fitted at that exact time.
*Allow a space up to the width of the index finger between the end of the longest toe and the end of the shoe. This space will accommodate foot size increases, a variety of socks, and foot movement within the shoe without hurting the toes.
*The ball of the foot should match the widest part of the shoe, and the client should have plenty of room for the toes to wiggle without experiencing slippage in the heel.
*Shoes should not rub or pinch any area of the foot or ankle. You should rotate the ankles when trying on shoes, and pay attention to the sides of the feet and the top of the toes, common areas for blisters.
*An individual should wear the same weight of socks that he or she intends to use during activity. You should look for socks that are made with synthetic fibers such as acrylic, polyester, or Coolmax® for better blister prevention.
It is also important to be aware of when shoes need to be replaced. If they are no longer absorbing the pounding and jarring action, you are more likely to sustain ankle, shin, and knee injuries. Athletic shoes will lose their cushioning after three to six months of regular use (or 350 to 500 miles of running). However, you should look at the wear patterns as a good indicator for replacement. Any time the shoe appears to be wearing down unevenly, especially at the heel, it is time to replace the shoes. Additionally, if the traction on the soles of the shoes is worn flat, it is time for new shoes. (ACE Personal Trainer Manual)
*Get fitted for footwear toward the end of the day. It is not unusual for an individual's foot to increase by half a shoe size during the course of a single day. However, if an individual plans to exercise consistently at a specific time, he or she should consider getting fitted at that exact time.
*Allow a space up to the width of the index finger between the end of the longest toe and the end of the shoe. This space will accommodate foot size increases, a variety of socks, and foot movement within the shoe without hurting the toes.
*The ball of the foot should match the widest part of the shoe, and the client should have plenty of room for the toes to wiggle without experiencing slippage in the heel.
*Shoes should not rub or pinch any area of the foot or ankle. You should rotate the ankles when trying on shoes, and pay attention to the sides of the feet and the top of the toes, common areas for blisters.
*An individual should wear the same weight of socks that he or she intends to use during activity. You should look for socks that are made with synthetic fibers such as acrylic, polyester, or Coolmax® for better blister prevention.
It is also important to be aware of when shoes need to be replaced. If they are no longer absorbing the pounding and jarring action, you are more likely to sustain ankle, shin, and knee injuries. Athletic shoes will lose their cushioning after three to six months of regular use (or 350 to 500 miles of running). However, you should look at the wear patterns as a good indicator for replacement. Any time the shoe appears to be wearing down unevenly, especially at the heel, it is time to replace the shoes. Additionally, if the traction on the soles of the shoes is worn flat, it is time for new shoes. (ACE Personal Trainer Manual)
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