Every good personal fitness trainer will tell you that cardiovascular exercise combined with strength training and proper nutrition are paramount to health and wellness. But the fitness element that many trainers often neglect is shoe type. A foot that overpronates (rolls inward as it lands), can result in shin splints, while underpronation (a foot that rolls outward) provides little cushioning support and can cause ankle, knee, and hip problems.
The Wet Foot Test
To ensure that your shoe is correct for your foot type, take the wet foot test. Wet your feet thoroughly in a tub or basin of water. Remove your feet from the water and step firmly onto a piece of brown packing paper or a paper towel. Step off the paper and trace the outline of your feet with a waterproof pen or pencil.
Does you foot show a full outline with little or no arch? The probability is that you are an overpronator and need motion control shoes with a firm medial support. This shoe may be identified by a gray strip on the outside of the shoe (see photo). The shoe forces your foot to align correctly as it lands so that the big toe and second toe are not doing all of the work as your foot pushes off to take another stride.
If your footprint depicts a high arch showing the heel and front of the foot connected by only a small ribbon, you are an underpronator, which means that your foot rolls outward, providing so little cushioning support that your shins, knees and ankles must absorb most of the shock. This foot type requires a neutral cushioning shoe that softens the impact of landing and helps ensure that other areas of your body are not unnaturally overcompensating to provide support.
Your foot is normal if the print shows the heel, toes, and a wide (but not flat or overly arched) band connecting them. If you are in this category your stride is comfortably efficient. Ask your sports shoe clerk for stability shoes with a slightly curved shape.
Many sports shoe stores will also have an expert on hand who can observe your gait to help recommend the correct shoe.
The Correct Insole for Your Street Shoes is Important, Too
To make sure that your foot is always landing in the proper position and not only when you're engaged in sports or exercise activities, replace the insoles of your street shoes, too. You can usually find street shoe replacement insoles in most sports shoe stores or pharmacies. Be sure to remove the orginal insoles before inserting the replacements. The shoes and insoles should be replaced every six to eight months, depending upon how frequently you use them.
By purchasing shoes that fit your needs you may spare yourself the frustration and pain of musculoskeletal injuries and you will certainly enjoy your workouts more.
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