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Family Health Magazine
ACTIVE LIVING

If the Shoe Fits, Wear It
The basics on properly fitting footwear

In recent years, there has been a marked increase in the number of people active in athletics for recreation. At the same time, shoe technology and materials have also changed a great deal. This article provides an understanding of the several basic foot types and how shoes can affect your feet.

Foot types

Without getting into too much detail, there are two basic types of feet; pronated and supinated. A pronated foot is commonly known as a flat foot. There is very little arch and the heel falls towards the inside border of your foot when you are standing.

The supinated foot is commonly known as the high arched foot. When you stand on this foot there is lots of arch and the heel is straight up and down.

Pronated feet need support to help give them an arch and supinated feet need cushioning to help them absorb the shock from running and walking. Each foot type has its own problems that shoes can help solve.

Structure of shoes

There are four basic functions that we need from shoes. They must:

• Protect the foot.
• Provide grip between the foot and the ground.
• Provide foot stability.
• Provide shock absorption.

These functions are provided by the various parts that make up the shoe. An upper is the cloth or leather part that you slip your foot into. This part is meant to hold your foot on top of the midsole.

The ankle collar is an extension to the upper that provides a bit more support to the ankle. It is not necessary nor found on all shoes. Around the back of most shoes is a stiff part that is called the heel counter. Its job is to hold the heel from slipping off the inside or outside of the shoe.

On an increasing number of shoes is a part called the heel counter support. It is there to provide a stronger bond between the heel counter and the midsole. The midsole is the part that provides cushioning, support and a filler between the upper and the outsole. Lastly the outsole is the durable part of the shoe that is in contact with the ground.

Functions of shoes

Now that we have a basic understanding of the parts of a shoe, let's look at the four functions of the shoe.

Protect The Foot

All parts of the shoe are involved in providing protection to the foot. Depending on the activity that you are doing, you may need a very protective shoe (hiking boot) or a very light cool shoe (racing flat).

Provide grip between the foot and the ground

The outsole is responsible for the type of grip you get between your foot and the ground. If you are hiking, a durable, stiff and protective outsole may be what you need. If you are playing an indoor court sport, a soft flexible gummy outsole is more likely what you want. There is a wide range of outsole styles on the market. If you have specific activity in mind, talk to your shoe salesperson about it.

Provide foot stability

Providing foot stability is a job that is shared by the whole shoe but mainly by the heel counter and midsole. This is more important for the person with a pronated foot. The heel counter should be very stiff when bent from side to side and have a heel counter support.

Midsole materials should be stiffer on the inside border of the shoe (at the heel and arch) than on the outside of the shoe. Some of the new shoes that are designed to give a lot of foot stability have rigid plastic or laminated resin materials on the inside border.

Provide Shock Absorption

A shoe's ability to absorb shock is found in the midsole. Ten years ago, manufacturers used only rubber or a type of foam called EVA. Shoes still have rubber and EVA, but most of the major companies have specific systems that are specially designed to absorb shock (eg. Nike's air bladder, Reebok's hexalite). These systems are sandwiched into the midsoles of the shoes. EVA is still a good shock absorber but it breaks down much faster than the specially designed systems.

The areas of foot stability and shock absorption in a shoe are the two most important features for the fit and function of the shoe. Shoe manufacturers have a wide variety of these features.

Not all feet can be accommodated using only commercially available products. If you have a problem with your feet that is not solved by changing shoes, you may need an assessment for foot orthotics. You should see your family doctor who may refer you to an orthotist who will assess your foot and make the appropriate insole.

Types of shoes

There are many shoe manufacturers on the market with many different models of shoes to meet your specific needs. If you are going to get into an athletic activity, wearing the proper footwear can make the difference between a good experience and a bad one.

When buying a shoe, explain what type of activity you will be using the shoe for and bring an old pair of shoes with you to let the salesperson see the wear pattern of your shoes. Be sure to try on more than one pair of shoes by different manufacturers. Go to a shoe store where staff are knowledgable about the shoes they sell.