Shoes

As discussed in the section on walking and running, good shoes are a vital component of your program. Appropriate footwear helps absorb landing forces and maintain joint alignment in your lower extremities during exercise. Specifics of the shoes vary slightly according to the activity for which they are designed. You can look for several features common to good exercise shoes, however, as noted in the sidebar on selecting footwear.

Athletic shoes for different purposes differ in design, primarily in the sole (although some shoes can be used for multiple activities). Walking shoes, which you can usually wear throughout the day, have a flatter angle in the sole (heel to ball) and a smoother tread than a running shoe. Cross-trainers might be a good choice if you plan a regimen that includes a variety of training methods. Many people use these shoes for aerobics classes. They have a slightly steeper sole angle than a walking shoe and more padding under the ball of the foot than a running shoe. The cushioning in walking and cross-training shoes tends to be slightly firmer than in running shoes, because walking and aerobics do not generate the same landing impact as running. A shoe designed for tennis also has a thicker cushion, and the design of the sole enhances foot grip for the variety of moves that racquet sports require.

Golf shoes have a greater variety in basic design. Traditional golf shoes are similar to work-style shoes, with hard leather uppers and soles. Most of them do not support the arch well, making it important that you find one with enough room to put in inserts. Running shoe companies have started designing golf shoes that combine some of the requirements of a golf shoe with the comfort of a running or walking shoe. They tend to have a softer upper and sole, with more cushioning in the sole and arches. You can also obtain these shoes with permanent or removable soft spikes. Some of the women in my golf league who have arthritis tell me that the newer styles allow them to finish a game without the foot pain they used to have. Others have said that they golf in their walking shoes, eliminating the need for a special shoe.

Finally, keep in mind these tips for trying on exercise shoes. If you wear an orthotic, take it with you and try it in the shoe. This advice sounds like common sense, but several patients have told me they thought they could simply replace the manufactured insole with an orthotic and not affect the fit, only to find it made a major difference. Take or wear the type of socks you intend to wear with the shoes, since sock thickness also makes a difference in snugness.

Comfort is essential with any shoe, and you need to know that the shoes will remain comforTable during the activity for which you intend them. Wear the shoes for a while and move around in the store. Jog in place, simulate a golf swing, or simply walk back and forth several times. If they are not comfortable in the store, they will only feel worse when you are exercising for a longer period. A friend of mine finished the last few holes of a golf game barefoot, because she had severe pain and blisters from a new pair of shoes someone had given her, which she had not bothered to try on before playing. They were the right size and looked comfortable, so she did not think there would be a problem. Shoes are your most important piece of equipment for any land activity. Everyone has had an uncomfortable pair of shoes at some time; they can interfere with movement as well as comfort.

Activities such as running can be hard on your joints, so put into practice techniques that protect your joints.

Once you have obtained good shoes, check them regularly for wear. A common problem that I see is people who wear shoes that no longer give them adequate support. You may need to replace your exercise shoes every three to six months, depending on their use. The more vigorous and regular your activity, the more quickly your shoes will break down.