But first, why is it important to make sure you have the right walking shoe for your feet? We chatted with Andrew Warner, Doctor of Podiatric Medicine (DPM) at Village Podiatry Group Llc for some insight. “Most common foot problems can be directly attributed to wearing improper or worn out shoes,” said Dr. Warner. “Having the correct walking or running shoe can help prevent many of these injuries and allow continued pain-free participation.”
HOW TO CHOOSE THE RIGHT SHOE
If you’re starting from scratch on finding out what shoes are best for your feet, Dr. Warner recommends heading to a store that specializes in running and walking. There you’ll be able to try on multiple pairs of shoes and see what fits most comfortably. “Most good running shoe stores will have a trained expert who can watch you walk or run and evaluate what shoe would work best,” said Dr. Warner.
But what happens if you don’t have access to a specialty store to be fitted for shoes? Well, you’re still going to have to try on multiple pairs to find a shoe that fits properly. “I recommend shopping for shoes at the end of the day when your feet may be a little swollen,” said Dr. Warner. “The shoe should fit so you have a thumb's width between the end of your longest toe and the end of the shoe. It should also be wide enough at the front of the foot, so it is not squeezing the metatarsal or toes.”
WHAT TO CONSIDER IN YOUR WALKING SHOE
While you’re out looking for shoes, start with walking shoes first, and then consider your foot type. Since sneaker companies now make sport specific shoes, Dr. Warner advises finding the shoe suitable for your sport as shoes are designed for how your foot will move. For example, keeping your feet going in a straight line while walking, rather than needing a shoe that provides stability for a sport, like tennis, that requires your feet to endure a lot of changes in direction.
“When addressing foot type,” said Dr. Warner, “a flat foot will typically function better in a stability or motion control type shoe, whereas a high arched foot will do well in a neutral shoe.”
HOW DO YOU KNOW IF YOU’RE IN THE WRONG SHOE?
Dr. Warner suggests that there are several indicators that you may have improper footwear., including:
- A shoe that fits too small can cause rubbing on the toes or sides of the foot creating blisters and painful calluses.
- The toes can also hit the end of the shoe causing bruised nails and creating ingrown nails.
- If the shoe is too big, the foot can also slide around in the shoe creating similar problems.
- Pain is also a good indicator the shoe is not correct. Many people believe their feet are supposed to hurt at the end of a long day, but this is simply not the case. The correct shoe may be able to get rid of the pain.
HOW OFTEN SHOULD YOU CHANGE OUT YOUR SHOES?
Dr. Warner said that shoes tend to wear out a lot faster than we realize. He said the shoe may still look to be in good shape, but the midfoot support is usually worn out long before the sole is worn through. Generally, sneakers should be replaced between 300-500 miles of use, or about every 3-6 months.
WHAT SHOULD YOU DO IF YOU STILL EXPERIENCE FOOT PAIN?
The bottom line — it may be time to seek out some advice from a podiatrist. “When someone is experiencing pain in their feet,” said Dr. Warner, ‘we often find that the shoe itself does not have enough support to prevent stress.” He goes on to say your podiatrist can fabricate a custom orthotic — custom fabricated inserts for shoes — to improve biomechanical function and treat the specific injury.
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