How to Find the Right Type of Athletic Shoe
Steve Daisey MPT, CSCS

Trying to find the right shoe to fit your sport, your unique foot and your unique medical history is kind of like choosing a website for reliable fitness and diet information! There are so many to choose from, it is next to impossible to know where to go. The best option you have is to educate yourself with the most crucial knowledge to make the most informed buying decision and get the most appropriate shoe for you. Here is what you will need to do that:

Know what types of shoes are available

Motion-Control Shoes These are the most rigid, control-oriented running shoes. These are designed to limit overpronation (or slow down the rate at which you overpronate). Motion-control shoes are generally heavy but very durable. They may include features such as a medial post (A little "hill" at the arch for pronation control), a polyurethane midsole (for midsole durability) and a carbon rubber outsole (for outsole durability). Many are built on a straight last, which offers stability and maximum medial support. Stability Shoes Stability shoes offer a good blend of cushioning, medial support and durability. To provide stability, these shoes often have a medial post or dual-density midsoles. They are usually built on a semicurved last. These shoes are most appropriate for a midweight athlete who does not have any severe motion-control problems (like over-pronation) and wants a shoe with some medial support and good durability. Athletes with normal arches often do fine in stability shoes.

Shoe Definitions Heel Counter: A stiff plastic cup that wraps around the heel of the shoe to prevent slippage and ankle-twisting. The "Last": The mold or template around which the shoe is built. Different lasts give shoes their unique shapes and cause them to fit each foot differently. The "Upper": The leather or synthetic slipper surrounding the foot. Outfitted with laces, padding, and lots of reinforcement, the upper protects the forefoot, heel, and toes against environmental hazards and provides needed support for weak ankles.

Cushioned Shoes
Cushioned shoes generally have the softest or most cushioned midsoles and the least medial support. They are usually built on a semicurved or curved last to encourage foot motion, which is helpful for underpronators (who have rigid, immobile feet). These shoes are best if you are an efficient runner who does not overpronate and does not need any extra medial support. Runners with high arches often do best in cushioned shoes.

Lightweight Training Shoes
Lightweight training shoes are lighter versions of standard trainers. Usually built on a semicurved or curved last, lightweight trainers are for fast-paced training or racing. Some lightweight trainers are relatively stable; others are not. You should buy these shoes if you are a quick, efficient runner who wants a light second shoe for fast-paced training. Or: if you want a racing shoe, but want more support and cushioning than you'd get from one of the pure, superlight racers.

Trail Shoes
Trail shoes offer increased outsole traction, midsoles similar to those of stability shoes and uppers with toe bumpers and reinforced stitching for more durability. You should buy these shoes if you do a lot of off-road running and need shoes with extra traction, more durable uppers and extra protection from stone bruises.

Know What Type of Foot You Have

There are two very easy ways to evaluate your own foot in order to make an informed buying decision.

TEST ONE: The Wet Step Test
This will give you an idea of your foot type. Wet your feet thoroughly and then walk somewhere where it will leave an imprint. Concrete works well, but so does dark paper. Take about 5-7 steps. At this point, your feet will probably have dried off. Your steps will leave an imprint that will indicate what type of foot your have.

	The Normal Foot If you have a normal foot, you will leave an imprint that shows the forefoot(the bulb closest to the toes) connected to the the heel. During running, a normal foot will land on the outside of the heel, then roll inward (pronate) to absorb shock. It will then become rigid in order to push off the ground. Normal feet generally do not require motion-control shoes. Best type of last for your shoe: Semicurved. Best type of shoe for you: Stability shoes with moderate control features such as a two-density midsole.
	The Flat Foot If you have "flat feet", your imprint will show almost a complete outline of your entire foot. The imprint looks like the whole sole of the foot. This usually indicates you have what is called an "overpronated foot" that strikes on the outside of the heel and rolls inward (pronates) excessively. Over time, this can predispose you to many different kinds of overuse injuries such as Achilles tendinitis, plantar fasciitis and shin splints. Best type of last for your shoe: Straight or semicurved. Best type of shoe for you: Motion-control shoes, or stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, curved-lasted shoes that lack stability and control.
	The High-Arched Foot A High-arched foot will leave an imprint showing a very narrow band connecting the forefoot and the heel. This indicates that you have a "supinated" or underpronated foot. In this case, you do not pronate enough, and therefore do not shock absorb very well. Best type of last for your shoe: Curved. Best type of shoe for you: A shoe with a narrower heel may help prevent the heel from moving too quickly. Buy cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion-control or stability shoes that reduce foot mobility.

TEST TWO: Examination of your current shoes

By simply looking at the soles of your current shoes, you will be able to gain some information regarding what your feet do when they hit the ground. The biggest thing you are looking for is asymmetry of wear on the shoe. This is not as revealing as a wet step test however.

More wear on the outer part of the heel indicates that you strike the ground first on the outside of your heel. The point of initial contact with the ground is usually the place showing the most wear. This is generally considered to be normal.

More wear on the inner part of the heel Indicates that you strike the ground first on the inside of your heel. This could indicate severe pronation, if the inner part of much of the sole is worn down.

Excessive forefoot wear
Much forefoot wear and little heel wear, usually indicates a predominant forefoot strike. This is commonly seen in the shoes of many faster short and middle distance runners. Uneven wear or wear below a second or third toe area may indicate excess pronation. The toe that is most worn may be at higher risk for a stress fracture.

Middle or outer sole wear
This may indicate a high arch or excessively supinating foot.

Bent Heel counter
The heel counter may be bent inward with excessive pronation. Conversely, it can be tilted to the outside by a high arched foot.

Changes in the upper
The upper may likewise tilt inward with a hyperpronating foot and tilt outward with a supinated (under pronating) foot. It may exhibit holes by the toes, or by the big toe alone. This means it may be too shallow or too short at the front of the foot. There should be a fingers width at the front of the shoe in front of the toes. If the toes make a big bump in the shoe less than 1/2 inch from the tip of the shoe, the shoe is probably too short.

Know What Type of Shoe is Right for You

Hopefully you have a sense of what type of shoe is best for you already. There are some other factors to consider as well:

Sports which require lateral stability, which is nearly anything competitive means that you do NOT want something like heel elevation in your shoe. Look inside the shoe to determine if there is a heel lift. This will place your foot at a foot in a slightly unstable position and may predispose you to ankle sprains.

For runners, a heel lift can actually be helpful since it takes some of the stress off of the Achilles tendon. Since runners are generally running in a straight line, it is alright for them to sacrifice some stability to decrease stress on the Achilles tendon.

Some general shoe buying and wearing guidelines:

• Buy your shoes at the end of the day, when your feet are somewhat larger from the day's walking. It is better to buy a shoe that is slightly too big than slightly too small.
• A shoe's midsole only lasts so long. It degrades from use and the resultant useful life of a running shoe is 350 to 600 miles. This means that if you are running 20 miles a week, you should consider changing your shoes every 5 to 6 months . You can still use the shoe for walking or casual wear.
• Sole wear does not necessarily reflect the loss of shock absorption by a shoe. Even with a new looking shoe, adequate shock absorption may be lacking. Use the 350 to 550 mile guideline instead of trying to guess how worn your shoe should look.
• Make sure there is about a finger's width at the front of the shoe. This will help prevent runner's (black) toe. The shape and depth of the front of the shoe also have an effect on this problem.
• Stay with what works! If you have had no problems while running in a shoe, you should probably try to obtain another pair of the same make and model.
• Do not attempt to compete in a brand new pair of shoes. Your shoe should have at least 100 miles on it to be broken in well enough to compete.
• Make sure you carefully lace your shoe before running. If your shoe is too tight, it mat make parts of the top of your foot sore or squeeze your toes too much. If it is too loose, it may make your foot move excessively and be less stable, resulting in excessive pronation.