As spring and summer weather approaches and we become more active outdoors, it’s important to inspect the footwear we are using for our activities. Whether it is for outside working in the yard, walking, running, or playing outdoor recreational sports, it is important to have properly fitted shoes that support your feet. Below are some great guidelines to go by when inspecting your shoes or choosing your next pair for activity.
Have both feet measured and fit your shoes to the larger foot. Some people can have one foot that is slightly larger than the other.
Measure your feet at the end of the day when they are the largest. When you are up and moving around on your feet most of the day, your feet will swell and settle some by the end of the day.
Shoes should fit well when you purchase them. Don’t assume that they will stretch to fit over time.
The ball of your foot needs to fit comfortably in the widest part of the shoe.
The shoe needs to have enough depth to fit your toes comfortably, especially if you have hammertoes or other conditions. Shoes with too small of a toe box will cause rubbing and you can get calluses or sores.
Make sure there is approximately 3/8 inch or 1/2 inch between your longest toe and the end of the shoe.
Stand and walk around in the shoes to see if they are comfortable, fit well, and don’t rub anywhere. Your heel shouldn’t slip around while walking in the shoes.
Breaking in a new pair of shoes can take some time and be strenuous on your muscles in the foot and lower leg. To make the transition a bit easier, try to alternate wearing and exercising in your new shoes and a broke in pair. Try to replace your old worn out shoes every 9-12 months or every 300-500 walking/running miles.Also, when starting more vigorous activities it is important to check up with your doctor or physical therapist to make sure your body can handle the types of activities and prepare you for what you want to do.
Mathis Physical Therapy offers a Run Prep program for people to assess running form and functional mobility. The program is for EVERYONE. Whether you are someone who is serious about taking their fitness up a notch, or someone just needing a physical screening before you start more activity. See the attached flyer for more information.