While shopping for dress shoes and sandals can be fun, shopping for sneakers is more often confusing. But these tips can ease the stress and help you buy the best fit for you.
By slipping into a comfy shoe before exercise, you'll ease your sole—because without properly sized athletic shoes, you may be literally running into trouble. "If you buy shoes that don't fit or aren't appropriate to your activity, you'll be more prone to injury. You may also wear out the shoes faster than normal," says Elizabeth Kurtz, DPM, a private practice podiatrist in Chicago and member of the American Podiatric Medical Association. "Your feet need the protection of sport-specific footwear—a mistake people may make when buying shoes."
Before you try on new kicks, Kurtz suggests a quick test to figure out what kind of feet you have. Place a brown-paper grocery bag on the floor, and dip your feet into water to make them wet. Stand with both feet on the bag with your full weight. Then read your footprints:
Flat Arch
Description: The impression is filled in, with almost all of your foot touching the ground.
Shoe needs: This type of footprint means you overpronate (turn the feet to the inside) and need support on the inside of the shoes with firmer, denser material to cushion that part of the feet as they strike the ground. You'll likely need more width because feet may expand a size when you stand.
Neutral Arch
Description: The impression looks like the stereotypical footprint. A band about an inch wide connects the heel and ball of the foot.
Shoe needs: Look for a shoe with neutral cushioning, support, and flexibility. You could also opt for a lighter, performance shoe for a faster feel.
High Arch
Description: The impression is a thin sliver or no band between the heel and ball of the foot.
Shoe needs: This type of footprint means you underpronate, or walk more on the outside of the feet. Look for shoes that are soft and durable with a higher heel, which may help with tight calves—common with this foot type.
Three Tips to Try on for Size
Once you know your foot type, follow these three tips before buying shoes:
1. Be specific about use. "Running shoes support the feet more in a straight plane," Kurtz says. "Court shoes offer more lateral support and are made to support the feet and ankles while pivoting."
2. Shop in the afternoon. Standing and walking causes your feet to spread. Buying shoes later in the day will more accurately mimic the conditions your feet will be in when you're out doing sporty stuff.
3. Leave room in front. Make sure the shoes are long enough by leaving about a thumbnail of space at the front of the shoe beyond your longest toe.
