Easy Guidelines to Help You Buy the Right Shoes!

By:  Joe Dyament, C.PED

Shopping for comfort or walking shoes doesn’t need to be a chore.  In fact, here’s some quick tips to help you choose the right shoe.  And let’s get one thing out of the way right now:   yes, you may use running shoes for walking!

However, some sport walking shoes are not well designed. Avoid the following flaws:

• Lack of forefoot cushioning
• Flexibility in incorrect location – usually in the midfoot
• Lack of room in forefoot (narrow toe box)
• Inadequate support in rearfoot (weak heel counter)
• Lack of heel lift (flat like Keds or Converse high tops)
• Beware of department store name brands at a low cost.  For instance, a decent walking shoe doesn’t cost $30. If it’s too good to be true, it probably is!  Decent walkers cost $75 and up.

How to Buy Shoes

Tell the Store Your Story.  Do you have any foot problems?  What shoes have worked well for you and which ones have not?  Have you had any recent surgeries?  Are you diabetic? 

What is Your General Foot Type and Foot Shape?  Do you have a flat, medium or high arch?  Is your foot flexible or rigid?  Do you pronate (roll in) or supinate (roll out) when you walk?

Get Measured Every Time You Try On Shoes.  Our feet change with age, weight gain and loss and trauma.  Your foot size may change also.  Manufacturers often change their lasts and shoe sizes vary from one manufacturer to the next. That means you need to measure your feet!  The measurements should include sitting, standing and heel to toe, heel to ball and width.  Chances are your feet are two different sizes. THAT’S NORMAL!  Fit the shoes to the larger foot.  Don’t start off your day by trying on shoes—your feet aren’t “day-sized” yet.

Let’s Talk About Your Foot Size!  Many of us are in denial regarding our  actual foot size and it may end up hurting you in the long run!  Just because you were a size eight 10 years ago doesn’t mean you’re still an eight.  So, PLEASE disregard the size you think you are and get measured.  Wear what fits and feels good! 

Orthotics and Socks.  If you wear inserts (orthotics) bring them with you and try them in the shoes.  And be sure to wear the same type of sock when you are fitted for your shoe as you will wear when walking or participating in your activity.   Cotton socks are NOT BEST for your activity. Why?  They hold the moisture against your foot.  Your feet have 250,000 sweat glands and release up to ½ pint of moisture a day.  That wet environment is prime for bacteria and fungus.  The best socks are made of synthetic fibers that wick moisture away from your feet.  Inserts and sock liners made of antimicrobial materials are the new technology.

You Need ½” Between Your Longest Toe and the End of the Shoe.  Generally speaking, shoes should be fit with an index finger width between the longest toe and the end of the shoe. Be careful, the longest toe is not always the “big toe!”  The toe box should have lots of room for your toes—you should be able to wiggle them. The shoe should bend at the ball of your foot—too far back or forward and it won’t feel right.  Some heel slip is healthy!  However, the heel should not move in and out of the shoe. A too-tight heel can cause a bursa on your Achilles tendon—ouch!  Wear the shoes for 8 minutes in the store.

How Long Should Shoes Last?  A shoe’s midsole is designed to last 350 to 550 miles.  If you walk 10 miles a week, the shoes will last about one year.  Sole wearis not a good indictor of shoe wear.  Even with a new looking shoe, the midsole could be shot. Use the 350 to 550 mile rule and don’t try to guess if the shoe is worn out or still has life. 

Other Helpful Tips…Let’s face it.  If the shoes don’t feel good in the store, they’re not going to get any better at home.  Likewise, if you spend 8 minutes in the shoes, it’s a prime indicator of how the shoes will respond during your activity. 

Check the Wear.  Make sure you examine your shoes regularly.  Make sure the outsole is not worn through.  Make sure that the heel counter is not out of shape.  Look at the wear on your outsole.  The “normal” wear starts at the outside of the heel, travels along the outside of the foot to around the midfoot and then crosses over toward the big toe. 

Have Fun!  Just the fact that you’re out walking  is reason to celebrate!  And with proper shoes, your activity can be that much more enjoyable!

Even with diabetes, you can manage your way to a healthier lifestyle

 By:  Joe Dyament, C.Ped

 One of the most difficult and common effects of diabetes is foot problems. Many problems such as aches in your feet, ankles, knees, lower back and even your shoulders stem from improper care of your feet and improperly fitted shoes.  And if you have diabetes, you need to pay special attention to your foot health to avoid serious complications.

With diabetes, you may experience decreased sensitivity in your feet, making you less aware of the source of these pains.  Taking a proactive, preventative action like wearing supportive shoes, combined with the proper diabetic insert will allow your feet to bear your weight properly, redistribute areas of high plantar pressure and ensure your foot functions dynamically from heel to toe.

It is well documented that what you wear on your feet can greatly improve the health of your feet, which in turn can help improve your overall health.  However, those that have diabetes or any other type of medical condition know all too well that the effects of your diet can either help or hinder your road to an optimum balanced and healthy lifestyle. 

 Research has shown that diabetic wounds – such as foot ulcers – can be treated and, in some cases, prevented by making some dietary adjustments with the help of your doctor or a registered dietician.  Many of our customers that have diabetes have found that proper footwear coupled with an improved diet have led to an increase in energy and an improved quality of life.

However, ignoring foot problems can lead to serious consequences including diminished mobility and some can even increase the potential for amputation.  It is for this reason you must be diligent with your diet and wellbeing.  For example, injuries to the feet may heal poorly due to poor circulation, reduced oxygen and nutrition supplied to the feet.  Peripheral Neuropathy is insensitivity or a loss of ability to feel pain, heat and cold at the feet.  Therefore, you may not be aware of minor cuts, scrapes, blisters or pressure sores from ill-fitted shoes. 

Here are some guidelines I review with each patient or customer should they present with diabetes:

• Inspect your feet daily.  When you visit your doctor, kick off your shoes to be sure he/she looks them over.
• Always inspect the inside of your shoes before putting them on. Shake them out!
• See a podiatrist for routine foot care including treating calluses, corns and trimming nails.  NEVER attempt to treat these yourself!
• Always wear proper fitting shoes and socks—even in the house.
• Call your doctor immediately if you have a cut, sore or blister older than a day.
• DON”T walk barefoot, expose your feet to excessive heat or cold, wear thong sandals, use cream between your toes (unless prescribed by your doctor) or cross your legs  for long periods of time.

Finally, you should know that Medicare and many insurance companies will provide their customers with one pair of diabetic shoes and three sets of heat-molded inserts per calendar year if you meet their requirements.  You can go to www.footsolutions.com , check with your primary physician or call your insurance provider for details. 

Thanks for reading and I wish your better health through your feet!