Getting the right athletic shoe

The best shoe isn't necessarily the most expensive pair — or the one with the latest hot colours. It's all about the shoe that fits you and performs well for you.

A badly fitting shoe can cause physical problems from corns to tendonitis to shin splints and stress fractures.

Different types of specialty shoes are available for every type of activity:

• Running.
• Walking.
• Cross-training.
• Aerobics.

Running shoes have shock absorption in the heel and are designed for forward motion. Walking shoes have more cushioning at the ball of the foot while tennis and aerobic shoes require lateral stability.

There are many cross-trainers out there, but the experts recommend getting a sport-specific shoe instead.

The key indicators are: cushioning, stability and fit.

Understand your pronation and foot type

Before heading off to shop, here are a few things to consider.

1. Understand your pronation: More than half of people tend to over-pronate (feet roll far into the inside and push off the inside edge of the forefoot) or under-pronate (feet don't roll quickly enough, each stride finishes near the little toe). If you have a low/flat arch you usually over-pronate and that means you wear out the outside heel and inside forefoot. If you under-pronate you wear out the outer heel edge and little toe.
2. Analyze your foot type: Wet your feet and walk on a piece of cardboard. If you see the entire sole, you probably have a low arch. If you see only portions of your forefoot and heel you have a high arch.
3. Match your foot shape to the shoe: Make a paper tracing of your foot while standing. Take it with you when you go shopping.
4. Determine the cushioning: If you under-pronate, cushioning is much more important. If you weigh over 70 kg (150 lbs) for a woman or more than 80 kg (180 lbs) for a man, cushioning is your first concern.

When shopping for new shoes:

• Do it later in the day when your feet have expanded.
• Bring the same socks you'd have on when you're doing your activity.
• Take your old shoes to the store.
• Women with wider feet should consider men's shoes.
• Have your feet measured: the length, width and arch because your feet change as you get older.
• Consider buying two pairs to use them on alternating days.

Tell the sales clerk about your foot characteristics so you can get the right shoe:

• Stability: Over-pronators need more stable shoes and that translates to a firm heel counter (the part that cups the heel) and a stiff rear upper (the part covering the top of the foot near the ankle).
• Flexibility: Under-pronators need more flexibility. To determine how flexible a shoe is, hold it by its heel and mid-foot and twist — the more it resists, the stiffer it is.
• Fit: Manufacturers use different sizing standards, ignore the numbers and go strictly by how comfortable it feels.

Shoe characteristics: What to look for

• Toe Box: The toe section should be wide enough to wiggle your toes and long enough to have a thumbnail-size space from the longest toe to the end of the shoe.
• Mid-sole: Known as the "heart" of the shoe where the cushioning and stabilizing exists. Look for firm arches, rubber posts or implants in the mid-sole if you need them. The foot bed is the liner that you can remove from the inner shoe. This can be exchanged for off-the-shelf arch supports and orthotics.
• Bottom sole: Should be made of carbon rubber and have a grade or slope from heel to toe. Look for a two-part split heel structure for a smoother heel-to-toe transition. Should have sufficient traction. Grooves in the front allow the forefoot to flex naturally.
• The "last": Refers to the foam around which the shoe is made. There are two dominant types — the straight and the curved last. If your foot tends roll to the inside, a curved shoe is what you need.
• Achilles notch: A V-shaped notch at the top-back prevents the Achilles tendon from being chafed.
• Heel counter: The cup should keep the foot stable.
• Uppers: should be nylon mesh so the foot is ventilated. The shoe tongue should provide ample cushioning to protect from the pressure of the shoe laces.
• Stitching: Check the feel of the shoe, look for bumps. Examine the stitching, glue and eyelets.

The case against expensive shoes

A study done by Steven Robbins and Edward Waked of McGill University in Montreal found pricey shoes were over-rated.

Their report is based on a 1987 Swiss study of 5,000 runners. It showed a 123 per cent higher incidence of injury in people wearing shoes priced at more than $95 than those wearing shoes costing $40 or less.

The McGill researchers tested 15 men to find out if more expensive shoes changed a person's performance. They concluded that people tended to step harder on shoes that were priced higher, possibly causing more injuries. They said deceptive advertising made people less cautious when using expensive shoes.

Robbins and Waked say there is no evidence that cheaper shoes are worse than expensive ones. Thick soles don't offer any more protection than thin ones.

Their report was published in 1997 in the British Journal of Sports Medicine.

For the avid runner there are three basic types of shoes:

1. The Motion Control Shoe: This shoe cuts down on outside heel strikes which is the motion made when your foot lands on the outside, rolls and pronates (turns in). When the foot rolls too much, knee, hip and back injuries arise.
2. The Neutral Shoe: This shoe is for those who can wear just about anything.
3. The High Rigid Arch Shoe: This helps if you tend to land on the outside of the heel and your body weight stays out there. You don’t have a rolling motion to absorb shock. If you are this type of runner you should also have a shoe that has good cushioning.

When is it time to say goodbye?

Shoes don't last forever and for active people, shoes barely last a year. Here's a quick guide on when to hang up those old sneakers.

• Running: 500 to 800 km.
• Walking: 500 to 900 km.
• Hiking: 800 km.
• Basketball: Six months, playing twice a week for one hour.
• Tennis/Racquetball: Six to nine months, playing one hour a week.