In the good old days, when I was taking PE classes in high school, we all wore canvas sneakers. They came in one color, off white, which soon showed sweat marks and dirt but the heavy rubber soles lasted forever. We also wore blue shorts and a white collared blouse, which we took home every Friday, washed and ironed, and carried back to school on Monday in the gym bag we sewed as the first project in our Home Ec. Class. Times have changed. More than 300 million pair of athletic shoes are sold each year, and the variety is endless. Shoes are offered for every imaginable activity, from cheer leading to rock climbing and the selection is overwhelming.

In the face of such decision-making difficulties, one might opt for a close-your-eyes and point solution. Surely shoes can’t be all that important, can they? Well, the truth is, yes, the proper shoe for you and your activity is very important. Selecting the proper shoe can prevent injuries, while the wrong shoe can create health and injury problems. If, for instance, a shoe provides inadequate shock absorption back pain can result. Inadequate cushioning can also cause a stress fracture. An ill fitting or poor arch support can cause plantar fascitis ( severe arch pain), while inadequate heel cushioning can result in heel spurs. When you stop to realize that every step, hop, jump or stride you take exerts stress on the 26 bones, 37 joints, 107 ligaments and 19 muscles and tendons of the feet, not to mention knees, legs, hips and back, you will realize that even a small problem with your shoes can cause major problems. Ted Bounan, MS. PT, director of physical therapy at Stanford University says, " Shoe related problems, caused by the wrong shoe, improper fit, shoes that are not supportive enough, do not have enough shock absorption in the right places, or the wrong shoe for a particular activity are a frequent cause of sports injuries."

Now that you have been properly convinced of the importance of choosing the proper shoe, here are some helpful tips to make the process easier.

1. Become familiar with your feet and their structure. Every person’s foot is unique but certain tendencies are common. At least one fourth of the population over pronates, which means that their feet roll towards the inside, and they push off from the inside edge of the forefoot. People with a low, or flat arches are those who usually overpronate. Another quarter of the population has just the opposite problem, underpronation, which means that their feet don’t roll in far enough, causing each footfall to finish on the outer edge of the foot, below the little toe. People who have a high arch tend to be those who underpronate.

To analyze your foot type, walk through water barefoot and then on a flat surface, such as a piece of cardboard. Can you see the entire sole of your foot in the print? This means that you have a low arch and probably tend to overpronate. If you see the front and rear of your foot and only the outside of your footprint, you have a high arch, which causes you to underpronate. You can also check the soles of your favorite old shoes to see the wear marks. Overpronators wear down the outside heel and inside forefoot. If you see wear mostly on the outer edge of the heel and the little toe, you are an underpronator.

2. Match your shoe to your foot shape. Every shoe manufacturer constructs their shoes from "lasts" or foot shaped molds. Each last varies in arch height, heel width, toe width, etc. This means that you will likely find one shoe company that fits you better than any other. A good way to check this out is to stand on a piece of paper and trace the outline of your foot. Take the shoe paper pattern with you to the shoe store. You can compare your foot pattern with the major shoe manufacturers to find the best match.
3. Decide how much cushioning you want in a shoe. Cushioning makes all the difference in impact and shock absorption. Adequate cushioning is especially important if you underpronate, are an older exerciser, weigh over 150 lbs (women) or 180 lbs (men) or have any problems with your joints. In other words most of us.
4. Stability or motion control characteristics. Motion control helps keep stride "true". Such features as heel counter, arch support, midsole firmness and upper construction help control pronation and side to side movement. Motion control needs vary, depending on the activity. For example, running and walking require rear foot stability, while aerobics, tennis and other activities with lots of lateral movement require more forefoot stability. Take a look at the shoe’s heel counter (the part that cups the heel) It should be firm. If it is mushy or easily crushed, the shoe is not supportive enough. Overpronators will need more stability than underpronators to help alleviate their natural tendency to roll inward. A shoe with a stiff heel counter which is also fairly firm from side to side, will help keep the foot in line and prevent injury.
5. Flexibility factors. Sole flexibility permits front to back movement. Once again, pronators will need a firm, stable shoe, while underpronators can take more flexibility in the shoe. To test for flexibility, hold the heel in one hand, the midfoot in the other, and twist. The more the shoe resists, the stiffer it is. If you feel a good deal of play, and can twist the shoe easily, it has too much flexibility.

6. Athletic shoes these days are marvels of engineering, designed with specific movement patterns and biomechanical needs in mind. Foot experts report that a poor shoe to activity match is frequently a factor in sports related lower extremity injuries. To prevent such problems, experts recommend a sports specific shoe for anyone who performs an activity more than once a week. Since the biomechanics involved in each sport differ, a sports specific shoe can offer the precise and unique blend of attributes necessary to minimize injury risk and maximize performance. For example, a running shoe offers strong heel cushioning, good shock absorption, and a flexible forefoot. A walking shoe provides a more rigid forefoot, due to the distinct movement involved in walking, and the sole will be rounded to allow you to smoothly shift your weight forward
7. Measure your feet. Research shows that most women haven’t had their feet measured in five years. Feet widen and lengthen as you age or gain weight. Measure both length and width of both feet at each visit to the shoe store. If the sizes differ, buy the shoe to fit the larger foot.

8. Fit matters, not size. Be aware that sizing will fluctuate among manufacturers, and at times, even among models. Some shoe companies will use different sizing methods, so that your normal size 7 may be a 6 ½ or 7 ½ in actual fit. Pay no attention to the number printed on the shoe and go strictly by fit. Make sure the toe box is roomy and the shoe is wide enough across the broadest part of your foot. The heel should be snug enough to prevent slippage as you move.
9. Check shoes for quality control. Most athletic shoes are mass produced, which can sometimes result in quality control problems. Examine the shoes for obvious defects, such as loose stitching, or improperly glued parts. The heel counter should be perfectly level. Avoid shoes with rough edges or large seams which will cause chafing and blisters. Run your fingers around inside the shoes to check for defects.
10. Be sure the shoes fit comfortably, try on both shoes. Move around and evaluate the shoe while replicating your activity. Walk or jog lightly, step, pivot, do whatever it is you do and see how the shoe responds. If it’s too tight, too loose, slips or binds, don’t buy it. Never mind what a salesman says a good shoe does not need "breaking in". It should fit now, and perform comfortably as you move.
11. When in doubt, throw them out. Your shoes may look perfectly good, but no longer provide adequate support or shock absorption. A rule of thumb is to change shoes after 150 hours of aerobics, 300-500 miles of running, or 1,000 miles of walking. To get the most mileage out of your shoes, replace the insoles frequently, rotate several pairs of shoes and use the sports specific shoes strictly for their designed activity.