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Walking is an inexpensive and enjoyable
form of fitness that tones muscles, strengthens bones and conditions the
heart and lungs. Putting your best foot forward begins with finding the
perfect pair of sneakers. Ill fitting footwear leads to calluses,
blisters and joint pain, which prevents you from continuing with your
walking program. Proper care of your feet benefits your knees, hips and
spine too.
Getting
the Best Fit
Good sneakers don’t have to be the most
expensive, just the most comfortable. Before stepping onto the sidewalk,
take the time to examine your footwear and buy a suitable pair of
walking sneakers. These tips will guide you in making a foot-smart
purchase.
- Measure
Your Feet.
Selecting the best shoe for your individual needs begins with
measuring your feet. Don’t assume your shoe size because the size
and shape of your feet change with age. Fit may vary by brand and
style, so don’t be devoted to buying a particular size. The
measurement itself is only a general guide. If one foot is larger
than the other, buy the size that fits the larger foot. If your feet
are flat or have high arches, choose shoes that accommodate your
arch or use orthotics (specifically designed inserts for abnormal
arches). For the best fit, be sure to wear the same type of sock
when you are fitted for the shoe as you will wear when walking.
Synthetic fibers that wick moisture away from your feet are
recommended.
- Check
the Fit. Try on both shoes
and walk around the store for ten minutes. The sneakers should be
comfortable immediately. Don’t be fooled into thinking you have to
break them in. Wiggle your toes to check for adequate room. If you
don’t have at least ½” between your longest toe and the end of
your shoe, then they’re too small. Try a larger size if you can
detect the outline of your toes on top or on the sides of the shoe.
The side-to-side fit should be snug but not tight and the toe box
should be high enough that it doesn’t irritate bunions or
hammertoes. Be sure the shoe hugs your heel and doesn’t slip as
you walk.
- Replace
Worn Out Sneakers. Pay
attention to the condition of your sneakers. Noticing the wear
pattern can give you feedback on your arch and step as well as the
construction of the sneaker. Even though tattered and torn shoes may
feel comfortable, they aren’t providing support or shock
absorption. This can leave you more prone to injury. Smoothed out or
thinned treads mean you have logged in too many hours on those
shoes. If your sneakers are worn out, then throw them out.
Before hitting the walking trails, hit the shoe store. Choose a pair of
sneakers specifically designed for walking in order to reinforce your
step and your stride. Resist the temptation to sacrifice comfort and
support for fashion.
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