Visiting Hours - Sharpen up your Summer with Healthy Feet

By Terence Pedersen, DPM, Yankton Foot and Ankle Center/Avera

Summer is here! If you are determined to start an exercise program, train for that marathon you have always said you would do, or just want to take up walking (let’s not forget Riverboat Days this weekend), then it is time to get started.

What do all of the above mentioned activities have in common? Shoes!

Shoes can make or break your favorite physical activity and exercise program. They can be the difference between a successful marathon, and a miserable and painful summer of walking. With all of the different brands, styles and choices of shoes, it can be very confusing to decide which shoe is right for you.

Walking shoes are designed for low impact. They have a lower heel than running shoes. Running shoes, on the other hand, are built to accommodate high impact. These shoes usually have slight heel elevation, which will reduce stress on the Achilles tendon, but slightly reduce the lateral stability of the ankle. Running shoes also have a larger toe box, more shock absorption, and better pronation control than walking shoes.

Running shoes are fine for walking exercise, but it is recommended not to use a walking shoe for running. Probably a more important consideration is the condition of the shoe. Do not wear any shoes beyond their useful life.

Running and walking shoes have a usual life span of 300-600 miles. The soles will begin to wear out and “bevel.” The Beveling will cause strain in the foot and leg leading to injuries. Also, the glue in the shoe will harden over time, and cause loss of shock absorption. So even if you do not walk or run 300 miles in a year, it may be best to change your shoes according to time, rather than mileage. Change our shoes regularly, and use them only for your workouts.

So now you have some insights on what shoes are right for your specific activity. But what do you do if your shoes do not accommodate the arches of your feet comfortably? Perhaps you have a high arch foot, or your feet have no arches at all. Maybe you have some arthritis in your feet, making running or even walking painful. Many people benefit from the addition of an extra insole, or arch support, in their shoes. These “inserts” can purchased over the counter, or even custom made. Not all inserts are alike, and need to be “custom fit” to your specific needs, just like your shoes.

Shoes should be purchased at the end of the day. This is when your feet may be just a little bit larger from swelling during the day. Always have your feet measured by a professional shoe salesman every time you buy shoes. Match the shoes to your activity. Shoes should be “sport specific.” Inserts or arch supports should be just that: supportive. Firm arch supports will keep your foot stable. Soft insoles are not supportive, and can make a painful foot and ankle worse. Saving money on cheap or inappropriate shoes will cost you more in the long run through injuries. Get top quality shoes, and change them on a regular basis. Match your shoes to your activity for a healthy and safe summer!

So get out here this summer and stay active. Feet that are fit are feet that will keep you fit. Pay special attention to your footwear for an injury free summer. If you are having foot pain, and shoes and inserts are not helping resolve that pain, see your Podiatrist right away. We can help identify and treat your foot pain and get you back to your game.

Dr. Terence Pedersen is a board certified Podiatric foot surgeon with the American Board of Podiatric Surgery (ABPS) and is a Fellow of The American College of Foot and Ankle Surgeons (FACFAS). He currently resides and practices in Yankton, S.D.