SHOES

I see so many people that wear their athletic shoes way past their prime.  Yes, they may look good on the outside but chances are they are wearing down on the inside and they can do more harm then good.

It is important to be aware of when your shoes need to be replaced. If they are no longer absorbing the pounding and jarring action, you are more likely to sustain ankle, shin and knee injuries. Athletic shoes will lose their cushioning after three to six months of regular use (or 350 to 500 miles of running). However, look at the wear patterns as a good indicator for replacement. Any time the shoe appears to be wearing down unevenly, especially at the heel, it is time to replace the shoes. Additionally, if the traction on the soles of the shoes is worn flat, it is time for new shoes.


Some tips from ACE (American Council on Exercise) for how your shoes should fit:


•General recommendations include get fitted for footwear toward the end of the day. It’s not unusual for an individual’s foot to increase by half a shoe size during the course of a single day. However, if you plan to exercise consistently at a specific time, consider getting fitted at that exact time.

•Allow a space up to the width of your index finger between the end of your longest toe and the end of the shoe. This space will accommodate foot size increases, a variety of socks and foot movement within the shoe without hurting your toes.

•The ball of the foot should match the widest part of the shoe and you should have plenty of room for your toes to wiggle without experiencing slippage in the heel.

•Shoes shouldn’t rub or pinch any area of your foot or ankle. Rotate your ankles when trying on shoes, and pay attention to the sides of your feet and the top of your toes, common areas for blisters.

•Wear the same weight of socks that you intend to use during activity. Look for socks that are made with synthetic fibers such as acrylic, polyester or Coolmax® for better blister prevention.

Proper footwear is so important not only for your comfort during your workout but your safety!