Safe Workouts Start With Healthy Feet

By:
iVillage Health & Well-Being Staff Writer

American Podiatric Medical Association’s Recommendations for Choosing Proper Athletic Shoes

BETHESDA, Maryland, 2001 -- There are many ways to experience a rush, but none quite like the feeling after you’ve exercised. Running, walking, tennis, basketball -- whatever sport it may be -- it’s all about endurance. Finding a rhythm and maximizing your body’s capabilities is the end result. But, many fitness-conscious individuals lack basic foot health awareness and tend to neglect their feet.

According to the Attitudes Toward Foot Care 2000 Study conducted by the American Podiatric Medical Association (APMA), nearly 60 percent of the respondents claimed to have foot problems in the past year. The APMA has provided helpful facts for exercise-enthusiasts so they choose the appropriate shoe for the appropriate sport.

RUNNNING

• Running shoes should have extra cushioning or padding impact.
• Running shoes should have maximum overall shock absorption.
• Running shoes should have good heel control.

Helpful Hints: The above qualities help to prevent shin splints, tendinitis, heel pain, stress fractures and other overuse syndromes.

The most common pain associated with running is known as runner’s knee -- a catch-all for jogging-related knee pain. One of the most common causes of runner’s knee is excessive pronation, or rolling in and down, of the foot. Arch supports/shoe inserts can alleviate the problem.

WALKING

• Walking shoes should be lightweight .
• Walkers should look for extra shock absorption in the heel of the shoe and especially under the ball of the foot (the metatarsal area).
• Walking shoes should have a slightly rounded sole or "rocker bottom" to help smoothly shift weight from the heel to the toes while decreasing the forces across the feet.
• Walking shoes should have more rigidity in the front so you can roll off your toes, rather than bend through them as you do with running shoes.

Helpful Hint: The above qualities will help reduce heel pain (plantar fasciitis and pump bumps) as well as burning and tenderness in the ball of the foot.

AEROBICS

• Aerobic shoes for aerobic conditioning should be lightweight to prevent foot fatigue.
• Aerobic shoes should have extra shock absorption in the sole beneath the ball of the foot (metarsal area) where the most stress occurs.

Helpful Hint: If possible, it’s best to do aerobic workouts on carpet, in order to brace the impact on feet.

TENNIS

• Tennis players need a shoe that supports the foot during quick side-to-side movements and shifts in weight.
• Tennis shoes need stability on the inside and outside of the foot.
• Tennis shoes should be flexible in the sole beneath the ball of the foot to allow for repeated quick forward movements for a fast reaction at the net.
• You need slightly less shock absorption in shoes for tennis and other raquet sports.

Helpful Hint: On soft courts, wear a softer soled shoe that allows for better traction. On hard courts, wear a sole with greater tread.

BASKETBALL

• Basketball shoes should have a thick, stiff sole. This gives extra stability when running on the court.
• A high-top shoe provides support when landing from a jump and helps prevent ankle sprains.
• Basketball players should change shoes often. Studies have shown that when high school players change their shoes once per month while in season, they have considerably fewer injuries. Professional basketball players change their shoes approximately once every three games.

Helpful Hint: Make sure to wear the same type of socks you will play in when trying on basketball shoes.

CROSS TRAINERS

• All of the above qualities are features one may want in a cross trainer.
• A good cross trainer should have the flexibility in the forefoot you need for running combined with the lateral control necessary for aerobics or tennis.

Helpful Hint: Wear a cross trainer if you are a person who participates in several sports. The purpose of cross trainers is to be able to use them during any activity.

It’s important to keep in mind that it is not necessary to have a different pair of shoes for every activity. The APMA suggests that if you are playing a specific sport more then three times a week, it would be in your best interest to wear sport-specific shoes. Also, if you have been using the same shoe for years and have been injury-free, “don’t fix what is not broken,” stick with what works for you!

Founded in 1912, the American Podiatric Medical Association (APMA) is the leading professional society for foot and ankle specialists in the nation. With more than 10,000 members, the association has chapters in 53 locations within the United States and its territories. Consumers are invited to visit the APMA website (www.apma.org) or call 1-800-FOOTCARE.