Walking shoes: Features and fit can keep you on the move

Wearing walking shoes that are comfortable and fit your feet can help prevent injuries such as blisters and calluses. But not all shoes are created equal. Find the features and fit that are right for you.

Look for helpful features

How a shoe is built makes a difference in its fit and function. Knowing the basic parts of a walking shoe can help you sort through the many available styles and brands.

Features of a walking shoe

Features of a walking shoe

<strong>Achilles notch.</strong> Reduces stress on the Achilles tendons. <strong>Ankle collar.</strong> Cushions the ankles and ensures proper fit. <strong>Upper.</strong> A leather, mesh or synthetic upper holds the shoe on your foot. Mesh allows better ventilation and is lighter weight. <strong>Insole.</strong> Cushions and supports feet and arches. Removable insoles can be laundered or taken out to dry between walking sessions. <strong>Outsole.</strong> Outer part of the sole. Grooves and treads can help maintain traction with the ground. <strong>Toe box.</strong> A roomy and round toe box helps prevent calluses. <strong>Midsole.</strong> Provides comfort, cushioning and shock absorption. <strong>Gel pad.</strong> Cushions and reduces impact when feet strike the ground. <strong>Roll bar.</strong> Stabilizes feet if they tend to roll inward when striking the ground.

Close

Account for the shape of your feet

Feet come in all shapes and sizes. To avoid painful problems, consider the shape and size of your foot when buying a pair of walking shoes.

Width and length
Shoes that are too narrow or too wide can lead to painful blisters and calluses. Likewise, a toe box that's not high enough can irritate foot disorders such as bunions and hammertoes.

Arch type
The intricate alignment of bones, muscles, ligaments and tendons in your feet form side-to-side (metatarsal) and lengthwise (longitudinal) arches. As you walk, these springy, elastic arches help distribute your body weight evenly across each of your feet. Your arches play a pivotal roll in how you walk. They act as your base of support for proper mobility but are resilient and flexible to adapt to various surfaces.

Choose walking shoes that accommodate your arch type. Generally speaking, your feet fall into one of three categories: low arched, neutral arched or high arched.

• Neutral-arched feet. Your feet aren't overly arched nor are they overly flat. Look for shoes with firm midsoles, straight to semicurved lasts — the term last refers to the shape of the sole and the footprint that the shoe is built around — and moderate rear-foot stability.
• Low-arched or flat feet. You have a tendency toward excessive inward roll if you have low-arched or flat feet. They may cause muscle stress and joint problems in your feet and knees because they don't support your body as well. Look for a walking shoe with motion control to help stabilize your feet.
• High-arched feet. High arches can result in excessive strain on joints and muscles, as your feet may not absorb shock as well. Look for cushioning to compensate for your natural lack of shock absorption.

Not sure about your foot type? Try dipping your foot in water and stepping on the ground or a piece of cardboard. Examine your footprint. Can you see most of your foot? You probably have low arches. If you see very little of your foot, you likely have high arches.

You can also look to your old shoes for clues to the shape of your foot. Bring your old walking shoes with you when you shop for a new pair — most shoe professionals can give you some tips on what to buy based on the wear of your old shoes.

Get the best fit

Martin Ellman, a doctor of podiatric medicine (foot specialist) at Mayo Clinic, Rochester, Minn., says, "A good rule of thumb is to look for comfort and fit — not fancy design. The latest technology won't matter a bit if the shoe pinches, pokes or hurts your foot in any way." He offers these tips for selecting the right walking shoe:

• Wear the same socks you'll wear when walking, or take the socks with you to the store.
• Buy shoes at an athletic shoe store with professional fitters or at a store where you have lots of options.
• Ask the salesperson to measure both feet, measure them yourself or have a friend or family member help you. Stand up as your foot is measured to get the most accurate measurement.
• If one foot is larger than the other, try on a pair that fits your larger foot.
• Try on both shoes and check the fit. Wiggle your toes. If you don't have at least a half-inch between your longest toe and the end of the shoe — approximately the side-to-side width of your finger — try a larger size.
• If you can detect the outline of your toes in the top or on the side of the shoes, try a larger size or wider shoe.
• Be sure the shoe is wide enough. The side-to-side fit of the shoe should be snug, not tight. If you're a woman with wide feet, consider men's or boys' shoes, which are cut a bit larger through the heel and the ball of the foot.
• Walk in the shoes before buying them. They should feel comfortable right away. Make sure your heel fits snugly in each shoe and doesn't slip as you walk.

Replace worn out shoes to prevent injury

All walking shoes eventually show signs of wear. And even if they still feel comfortable, they might not be providing you with enough support or shock absorption. Pay attention to the condition of your shoes. If the outsole is worn through, it's time for new shoes.

Make an informed decision

Improperly fitting shoes are the source of many problems. Now that you know what features to look for, you can shop with more confidence. Wear walking shoes that are comfortable and properly fitted for a walk that's worry-free.

Related

Walking safety: Avoid potential pitfalls
Power in numbers: How to start a walking group
Sample 10-week walking schedule for beginners
Walking for fitness: How to trim your waistline, improve your health