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Prep for Devin’s Dash: Foot Care 101

As Devin’s Dash draws closer, I’d like to remind you of the importance in wearing the proper shoe for running. Here’s a post from last year that discusses how to determine the right knid of running shoe for you.

Devin's Dash 2010

Devin's Dash 2010

One of te best ways to care for your feet is to invest in a good pair of running or walking shoes.

When you get fitted for a new pair of running or walking shoes, unless you are here at H3 and can attend our Shoe Seminar, be sure to go directly to the specialists: a sporting goods store, running store, or podiatrist. Ask them to help you evaluate the arch of your foot.

Are you…

  1. Flat-footed –your feet have low arches. They tend to roll inward as you run or walk. If this is you, you should look for a shoe that offers more stability.
  2. High arches- your feet roll outward when walking. If this describes you, you should look for a cushioned shoe with greater flexibility to help absorb shock. Insoles, inserted inside your shoes, can also help to support your heels and arches. Inserts can be bought separately by shoe size as well as needs.
  3. “Normal”- your arches don’t fit into either extreme. If this is you, you have no worries. Most shoes are made to fit “normal” types.

In addition to evaluating your arches, when choosing running or walking shoes be mindful of pronation, the way that your foot moves after striking the ground. Below are the common types:

1.     Overpronation occurs when the foot rolls excessively inward, which can lead to muscle strains in both your legs and feet. Overpronators’ also tend to have low arches. Is this is you, you should look for “stability” or “motion control” shoes, which are less flexible, have a thicker heel and help decrease excessive pronation.

2.     Underpronation (supination) describes feet that roll outward when running or walking. Underpronators’ tend to have high arches or “pigeon-toes.” Is this is you; you need to look for shoes with extra “cushioning” to help absorb the added impact on your foot strikes.

3.     Normal pronation is most common. Normal is where the foot pronates normally, but not excessively. If this is you, you should seek stability shoes, which are more flexible than motion control shoes but still have good support.

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