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Shoe Shopping

There are many types of running shoes available. It can be confusing trying to find the one that works best for you. Whether you're in love with your running shoes and always buy a particular brand or you're on a continual search for shoes and are never sure which ones to get, I always tell my patients to bring their shoes into my office so I can check them. Whichever shoe you buy, consider the following:

1. There should be good heel support to absorb the shock from the ground.
2. The middle of the shoe should have arch support for your inner and outer arches so the foot is protected during full weight bearing.
3. The front of the shoe, or forefoot, should have a toebox that is wide enough to be comfortable for your toes so they don't scrunch together.
4. The shoe should feel rigid or supportive enough that when you grab the shoe with both your hands and "wring it out" like a towel (twist the shoe in opposite directions), it does not twist very easily.

Another great idea is to go to your local athletic store, particularly one with knowledgeable staff. They often can evaluate your running style and recommend types of shoes that are good for you.

Road Rules

The type of surface you run on impacts the forces exerted on your body. Obviously, the harder the surface, the more stress is placed on your joints. Surfaces like concrete and pavement are so rigid that when your feet hit the ground, there is a lot of shock coming into your heels. Running on dirt, grass and tracks will soften the impact, but still give you enough firmness to make running safe.

People also can cause injury to themselves if they run on terrain that is too uneven or irregular, such as trails and sand. For those of you who have run on sand before, you understand how hard your feet and legs have to work. The softer the sand, the more this effect is exaggerated. When your feet and legs have to constantly adjust to the changing terrain, the muscles and joints are working much harder than you may realize. This means you can strain a muscle or cause injury if you are not careful. I am not saying to never run on sand - just run on the part that is closest to the water so that the ground is a bit firmer to support your body while running.

Arch Support

This is potentially the most important part of the shoe because there are very few styles out there that have the kind of arch support your body needs. Again, there are many types of orthotics on the market, so you have to choose. Remember, you have three arches: an inner arch, an outer arch and an arch across the bottom of your forefoot (balls of the foot).

I always recommend custom-made, flexible (not hard plastic), three-arch supportive orthotics. That way, I know my patients are getting adequate support while allowing their feet to move normally as they are walking and running. Your doctor can evaluate whether you need orthotics and which type of athletic shoe is right for you.

Running can be an excellent way to get exercise and it is my hope that you will take what you have read and see how it may help you walk or run more safely. Now lace up those running shoes and have fun!

Kevin M. Wong, DC, a 1996 graduate of Palmer College of Chiropractic West in San Jose, Calif., practices full-time in Orinda, Calif. He is also an instructor for Foot Levelers, Inc.