Walking is a great form of exercise. It strengthens bones and muscles, improves cardiovascular fitness, and reduces the risk of many chronic diseases. But you won't reap any of these health benefits if your shoes are so uncomfortable that you can't get in the recommended amount of walking: at least 30 minutes a day most days of the week.
Here are some tips on finding the right walking shoe from the American Academy of Orthopaedic Surgeons, the American Orthopaedic Foot and Ankle Society, American Podiatric Medical Association, and the American Academy of Podiatric Sports Medicine:
- Shop for shoes later in the afternoon or evening because feet tend to swell during the day.
- Select a store that carries a wide variety of athletic shoes and offers professional assistance for fittings.
- Wear the same socks to the store that you will wear while walking.
- If you wear prescription orthotics, bring them along to shoe fittings.
- Ask the salesperson to measure your feet while you're standing to get the most accurate current measurement. Foot size can change over time, and shoe size can vary by manufacturer.
- If one foot is larger than the other, select shoes that fit your larger foot.
- Try on at least four or five pairs of lightweight, well-cushioned walking shoes, and spend a minute or two walking around the store in each pair.
- Avoid shoes that need a "break-in" period Walking shoes should feel immediately comfortable and stable, and allow you to walk smoothly. They should fit snugly in the heel so your heels don't slip and your ankles don't roll as you walk. They also should fit snugly across the toes but not so tightly that they pinch, and have at least a half-inch of wiggle room between your longest toe and the end of your shoe.
- If you're a woman with wide feet and can't find comfortable women's shoes, consider men's or boys' shoes which are larger in the heel and ball of the foot.
- Shoes with extra shock absorption under the heel and ball of the foot can help reduce heel pain (plantar fasciitis and pump bumps), and burning and tenderness in the ball of the foot (metatarsalgia).
- Buy the best shoes you can afford. A "bargain" pair of shoes that leave you with aching feet, blisters, and calluses is no bargain. You can test a shoe's quality by placing it on a counter and looking at it from the back. Quality shoes have perfectly vertical heels, midsoles that are well-connected to the upper soles, no incomplete stitching, and no irregular bumps on the inside.
Consider Your Arch Type
You can easily tell if you have neutral-arched, low-arched (flat), or high-arched feet by dipping your foot in water and stepping on a piece of cardboard.
If you can see most of your footprint, it's probably a sign of flat feet and an indication that you need shoes with a straighter basic shoe shape or "last," and motion control to help stabilize your feet. If you can see very little of your footprint, it's probably a sign of high arches and an indication that you need shoes with extra cushioning to provide more shock absorption, and -- possibly -- shoes with a curved "last."
Bring an old pair of walking shoes to the store and ask the shoe professional to examine them. The wearing pattern may offer additional clues about the types of walking shoes that are best for your feet.
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