Goooood Friday Morning! It's Frog here with your Fitness Friday Report.
Non-exercisers take heed, there is something here for you, your significant other and your kids as well.
SELECTING A WORKOUT SHOE
(Running, Walking, Aerobics)
This topic is VERY near and dear to my heart as I have wasted hundreds and hundreds
of dollars on the wrong shoes and had injuries as a result; plantar fasciaitis, ITB problems, knee pain, and an emergent stress fracture. Finally, I had a physical therapist who specialized in feet, analyze my foot type and suggest the right type of regular and exercise shoes for me. I haven’t had any problems since. If I had continued to wear the wrong fitness shoe, as well as everyday types of shoes, I would have continued to ruin my feet. I am an overpronator with very flat feet. I want to encourage you to follow this important advice: Take care of your feet! They are the only ones you get in this life!
FOLLOW THESE 3 SIMPLE STEPS (All of which are detailed below):
1. Determine your foot profile
2. Match your profile to one of the categories below
3. Go to a specialty running/walking store, try on several pairs and the buy the one that fits the best.
1. In figuring out what type of shoe works best, you need to understand the basics of the 2 main types of foot motion and figure out which one you are.
Overpronation – when natural the inward rolling motion of your foot rolls too far inward. This causes extra strain on the muscles of the leg and can result in injury, commonly knee problems. If your feet are flat, then they you probably overpronate.
Underpronation – when the foot doesn’t roll in far enough. This causes you to walk/run more on the outer side of your foot causing stress on the muscles and tendons on the outside of the leg. ITB syndrome (Iliotibial band syndrome) is among the most common of these types of injuries. The ITB is a strip of connective tissue that runs from the hip along the outside of the thigh muscle and attaches to the shin bone (tibia) just below the knee. If you have high arches, then you probably underpronate.
Women are more likely to overpronate than underpronate, are more likely to overpronate than men. This is due to the increased angle of the hip to the knee women have (because of our beautiful, wider hips), forcing the knees into more of a “knock-kneed” position, with our feet wider apart than our knees.
So how do you know which type of pronator you are?
* Do the wet test. Wet your feet and then stand on a large piece of paper on a dry flat surface. (Do both feet!) Now look at the print. If it’s full, showing the entire sole of your foot with no curve where your arch should be, then you have a flat or low-arched foot. If there is extreme curve between the ball of your foot and the heel, then you have a high-arched foot. If your footprint looks like the “Hang-10” footprint, with a moderate amount of sole showing, then you may have a normal foot type.
* Look at the “wear pattern” on the bottom of your shoes. Look at the places where your toes and the ball of the foot come in contact with your shoe. Wear toward the inner side of the shoe or your big toe suggests that you are an overpronator. Wear on the outer side of the shoe, your little toe, indicates that you are an underpronator. And if wear is in the middle of the shoe then you have a normal foot motion.
* Look at the soles of your feet to see where the calluses are. Overpronators have calluses under or around the big toe and an underpronator may have them along the outer edge of the foot.
* Look at your legs. The more knock-kneed you are, the more you will pronate. Bowlegs and feet that point inward result in underpronation.
2. Now you need to select a shoe category to go with your foot type.
Motion-Control Shoes. These are designed for the overpronator. These assist in providing stability to your foot; keeping it in place and causing it to strike the ground in the correct pattern. The forefoot of the shoe is less flexible (it is harder to bend the toe of the shoe toward the laces). The sole of the shoe (the last) is straight, not curved. They are also a good choice for heavier runners because of the sturdy construction.
Stability Shoes. These are designed for normal pronators. They are less sturdy than motion control shoes, but have more cushioning (meaning that the midsole is softer) than motion-control styles. The softer midsole allows for more foot motion needed by normal pronators. The sole of the shoe is semi-curved
Cushioned Shoes. These are designed for underpronators. They have the right combo of cushioning and stability and are the softest midsoles of all. They also provide the best shock absorption. Cushioning isn’t for everyone though as it allows for the greatest range of foot motion. The sole of the shoe is curved or semi-curved.
Use these as guidelines, rather than rules, for selecting a shoe that fits you best. You may find that a motion control shoe fits you best, even if you aren’t an overpronator.
3. Take what you know about shoes, your foot type and go to a local specialty store. Talk to the sales people. If they can’t talk to you about what types of shoes are for your foot type, then Go Somewhere Else. By shoes from a place where the sales staff participates in your sport and understands your shoe needs. Try to find a store that has a treadmill. Try on several pairs. Check the fit and take each pair for a “road test.” Ask the sales person about the return policy.
Tips for a good fit:
*Always have your foot measured and fit the shoes to your larger foot.
*Try on shoes late in the day when your feet are their largest.
*Wear the same type of socks you plan to wear when exercising.
*The condition of your shoes is important.
*If you wear an orthotic, take it with you and try it with your shoe.
*Shoes should feel snug but not tight.
*You should be able to play the piano with your toes. There should be a thumb-width space between the top of your longest toe and the top of the shoe; check this on both shoes.
*If you notice rubbing, your foot sliding, or your toes banging against the end on your test drive, then keep looking for a better fitting pair.
*Look for brands that come in narrow or wide widths if needed.
*Buy the right shoe for the task. Walking shoes are not for running, cross-trainers are not for running, running shoes aren’t meant for aerobics, etc.
*Buy a more expensive shoe and get the right fit rather than buying a so-so shoe that is less expensive.
*Replace your shoes when they are worn out. When you start to notice new and sudden aches and pains, you may want to think about replacing your shoes.
And that's your Fitness Friday report for Groundhog Day, February 2, 2001.
But she is going to make homemade marinara and I'm gonna bring my own noodles and SB cheesecake - this is the same group that I cooked it for before and they have requested it again!
I've wanted to order the GRI books for so long, please, please bring them!!! The heel spur is on the side of my foot, I'll show you Sat-something to look forward to seeing besides my ugly mug!! 
