Stepping Out

ABCs OF SHOES

A. Buy Quality
“Your feet are like a finely tuned racing car,” says Brenden Brown, president of the Australasian Podiatry Council. “You wouldn’t put a cheap tyre on a racing car, would you? Every year, I see lots of women who have recently taken up walking; they’ve bought a cheap $30 pair of shoes and don’t understand why they’re in so much pain. You get what you pay for! A quality pair of shoes is the beginning of a good walking program and an investment that will save you money on podiatry, physiotherapy and chiropractic fees.” B. Get the Best Fit
First, look for walking-specific shoes designed to help propel you through the heel-to-toe motion of the proper walking technique. These shoes tend to be wider and more stable than runners or cross-trainers, but it’s the fit that’s important, says Brown. Finding the shoe that best suits your foot is paramount. If you have your Cinderella moment with a running or cross-training shoe, by all means stick with it. These types of shoes also offer you the flexibility of flirting with other sports. If you plan to tackle bushwalking, look for a rugged outdoor walking shoe with deep lugs (teeth on the base) and a protective frame.

C. Know Your Pronation
If you’ve never considered the inward or outward roll of your foot (how you ‘pronate’), it’s worth talking to a specialist about this, as it may factor in to your shoe choice. A podiatrist, sports physio or experienced shoe salesperson can watch you walk barefoot and judge whether you are a pronator (your ankles tend to roll inwards) or a supernator (ankles tend to roll out, or you have high arches) or whether you have a neutral foot (minimal roll). It will do your feet, ankles and knees a favour to compensate for your pronation with the right shoe.

INSTORE TESTS

Test 1: Press the Heel Counter
The heel counter, or cup, is the part of the shoe that wraps around your heel. Grab the back of a shoe and try to press the heel counter into the sole. The heel cup of a good shoe should bend very little. Test 2: Bend It in Half
Grab the shoe at either end and try to bend it back on itself. A good walking shoe is flexible in the ball of the foot but should not bend at all in the arch. Test 3: Wring It Out
Still holding either end of the shoe, try to wring it out like you would a wet cloth or chamois, advises Brown. A quality shoe allows very little lateral twist. Test 4: Use Your Pinky
If you love your piggies, look for a fit that allows you to wriggle them comfortably. Give the toe of the shoe a good squeeze. You need at least a little finger’s width between the end of your longest toe and the end of the shoe when you’re standing.

SHOPPING TIPS

SHOP AT THE END OF THE DAY. It’s when your feet are largest. If you usually walk in the mornings, you can always make small adjustments in size with socks. GET YOUR FEET MEASURED. Do not tell a shop assistant your shoe size, says Brown. Have them measure you instead. Sizes of different brands can vary wildly, and you should not determine your size with a quick glance at the shoes you wore shopping. GET TO KNOW YOUR CHOICE. Walk around the store. If you’re in a shopping centre, do a few laps around the inside corridors. Ask the store whether you can take the shoes home to test around the house while retaining your return rights.

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