I walk four times a week for 45 minutes a pop. Lately, my outer ankle has been bothering me, almost to the point where I can't walk. I think that my foot and ankle fall inward instead of remaining straight, which causes the pain. I've heard of special sneakers to correct this problem but don't want to waste my money. What do you recommend?

Thank you,

Hervlez

If you're using walking or running shoes, Hervlez, be aware that neither type of shoe is designed to give you lateral support. Both activities are straight ahead, and manufacturers are most concerned with lightness, flexibility and cushioning.

The inward rolling motion of your ankle is called pronation, and it is common for most people to pronate a little when they walk or run. (Supination occurs when the ankle rolls outward.) Excessive pronation, which is prevalent in people with flat feet, can be controlled with orthotics. Orthotics are custom-made shoe inserts that place your feet in a neutral position when they strike the pavement. To get fit for orthotics you'll need to see either an orthopedic surgeon or a podiatrist with a sports medicine practice. The doctor will perform a gait analysis and advise you about whether or not you should have orthotics.

If you do get orthotics, you'll need to select shoes designed for "motion control" that will readily take the orthotics and still fit you well. Road Runner Sports publishes a great catalogue with every brand of running shoe except Nike. Their Shoe Dog tool can help you find shoes that fit your feet -- everything from cushioning and stability to weight and gait. They have great prices too, but I would try shoes on in a store, with orthotics, before purchasing anything through the mail or on-line. And remember to take the original inserts out of the shoes before putting your orthotics in!

Try strengthening your ankles by sitting in a chair and drawing the alphabet in the air with your toes. It's also a good way to loosen them up before walking.

If you don't want to go to doctors and spend money on orthotics, you might try switching to a more supportive, light hiking shoe. Because these shoes are designed to take you off the beaten path over more rugged terrain, they have more lateral stability and support built into them. They are available in low- and mid-cut models, and some of them are as comfortable as sneakers. Check them out at an outdoor or sporting goods store. Look for brands like Nike, Merrel, Asolo, One Sport, Salomon, Vasque and Raichle, among others.

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