Choosing the proper shoe
Parts of the shoe
Heel Counter: Surrounds and controls heel as your foot strikes ground.
Therefore needs to be sturdy. To check, squeeze heel of shoe, if easily crushed
– may not provide sufficient support.
Shank Support: Extends from heel to ball of foot. A shoe with a solid
rigid shank is better. Prevents buckling of shoe, which may cause arch strain.
Arch Support: Support arch and prevent sagging.
Upper: Leathers and suedes get brittle when exposed to moisture and wear,
can cause irritation of foot and toes. Nylon is lighter, more porous, does not
Toe Box: Portion of shoe covering toes – should be of adequate height so
as not to put pressure on toes. The toes should be able to move freely and curl.
Forefoot: Should be flexible. Hold shoe in your hand placing fingers on
toe section – the shoe should flex fairly easily with pressure of a few fingers.
Sole: Should be durable. Consider your running or walking distance per
week. Black carbon rubber most durable but does not provide much cushioning. If
you run <10 miles per week shoes may become stiff and lose shock absorption.
Last: Foot mold on which shoe is made-gives shoe it’s shape:
- Straight: Gives more arch support good for over pronators (pronation =
- Slightly Curved: Offers less support, generally for the person who runs
- Curved-Least Stable: Predominantly running flats or speed shoes.