Before You Head To The Gym...
Happy New Year Y'all!
A new year means a fresh start, and of course resolutions! Weight loss continues to be at the top of the list. More than ever, people are more conscientious of what they are putting in and on their bodies. But before you hit the gym check out these tips!
- 8 Tips to Finding the Perfect Athletic Shoe
- 5 Tips to Finding the Right Shoes for Crossfit
- Can I Get Athlete's Foot From My Yoga Mat?
- Rules of Thumb for Finding Shoes for Walking, Running etc
- Before You Shower at the Gym...
Putting your best feet forward,
SH
Arch Frenemies
Do your shoes leave your feet aching after a long day or a grueling workout? There’s a great chance that you could be in need of proper fitting arch supports, to relieve your pain. Whether they are over-the-counter or custom made arch supports (orthotics), we have 5 rules you should follow to help make shoes a FRIEND not a FOE to your daily activities!
Make Room!
Always check to see if the insoles inside your shoes can be removed, before inserting new arch supports. Inserting arch supports without removing the insoles can “crowd” your shoe, making for a tight and uncomfortable fit.
Left Foot, Right Foot
Is there still something about the fit of your supports that is not quite right? Then you want to make sure that you have the correct arch support in the correct shoe. The solution? Label you supports LEFT and RIGHT to ensure you’re placing your inserts into the correct shoes.
Easy Does It
It is always a great idea to not go full throttle when prancing around with your new arch supports (esp. custom orthotics). Instead, start by wearing the inserts 1-2 hours, then increase by 1-2 hours each day. This gives your feet an opportunity to adjust to your new inserts, preventing further discomfort.
One Size Fits All (of your shoes)
On the hunt for a new pair of kicks? Don’t forget your arch supports! Inserting them into any new shoes of interest provides you with the best idea of whether those new shoes are truly the right fit.
No Fit, No Good
If you follow the rules above and continue to experience discomfort with your newfound inserts, do not hesitate to contact your podiatrist. They can answer questions, provide general supervision, and even work to correct arch supports that are problematic.
Putting your best FEET forward,
SH
Get Sporty
Getting a leg-up on some of your favorite outdoor activities often means finding the right shoes for the task-at-hand (err foot!). Check out these features to keep in mind when spotting the right shoes to get sporty!
Walking:
Whether you’re an avid walker or just in-need of a solid athletic shoe, this style is for you! You want a walking shoe that is lightweight allowing easy, comfortable mobility. Cushioning and shock absorption should be sufficient, but not be overly rigid. Instead, the sole should have flexibility and a rounded bottom, enabling a fluid motion for heel striking and toeing off, when walking.
Running:
Running can expose your feet to forces up to 3 times your body weight. Look for a running shoe that has ample shock absorption. This protects your feet from taking a beating when pounding the pavement over time. Running is a higher impact activity than walking, so it is a good idea for your running shoe to have a rigid sole (NOT flexible). The rigid sole should ONLY bend at the ball of the foot.
Hard Surface Activities:
Hard surface activities can mean murderous wear-n-tear not only to your feet BUT to your shoes, as well! That’s because these activities- such as basketball and tennis-involve lateral movements, abrupt stopping, and running. A quality basketball shoe should have thick shock absorption and a rigid sole to offload impact from running and jumping. It is recommended that basketball shoes are high-tops to provide added stability with lateral movement. High-tops are also believed to aid in ankle stability, but do not completely eliminate the risk of ankle sprains/injuries. Tennis shoes should have a thicker sole that is rigid and is only flexible at the ball of the foot for stability and repetitive movements. A sole with more tread is also good to keep in mind for added traction with abrupt stops.
Cross-Trainer:
Like to indulge in a variety of outdoor activities? Then a cross-training shoe might be the way to go. Viewed as a hybrid athletic shoe, this style combines features form various specialty shoes to accommodate the jack (or jill)-of-all-trades.
Want more information on finding the right “kicks” for the right activity? Check out our series Soul Searching: 8 Tips to Finding Your Perfect of Athletic Shoes!
Putting your best FEET forward,
SH
Hit the Road
Springtime means sunshine, flowers blooming, birds chirping, and the arrival of marathon season. But as you gear up for your treacherous trek, do your running shoes have what it takes to go the distance? We gotcha covered!
It’ll Be All Light
Any long distance runner should always look to wear running shoes that are lightweight in nature. Shoes that are less bulky means that your legs and feet are carrying less weight, which improves a runner’s endurance during extensive runs.
A Soft Landing
Great shock absorption in your midsole and heel will keep your feet primed and ready for running. The impact of your feet as your heel strikes and plants into the ground can be up to 3 times your body weight. Factor in up to 26.2 miles of running and your feet are subject to a serious pounding.
Law of A-Traction
A long-lasting outsole gives you the best opportunity to stay upright as you march to the finish line. The outsole provides traction against rough surfaces- like dirt and pavement- to prevent cases of slip and fall. In addition, the outsole determines the flexibility of your running shoe. A proper outsole should allow your running shoe to bend ONLY at the ball of the foot.
Putting you best FEET forward,
SH
SOLE SEARCHING: 8 Tips to Finding Your Perfect Pair of Athletic Shoes (Tip #5)
www.mymarilee.com
Tip #5 The Long and the Short of it…
All feet are NOT created equal...even our own two feet we use everyday. It is NOT uncommon to find one foot to be longer than the other. Actually, it is quite normal. Studies show that 60% of individuals have different sized feet. That’s why it is imperative to measure your feet each time you set out to purchase a pair of shoes.
But one thing to ALWAYS remember is to have your feet measured while standing up. Our feet expand when they bear weight, taking into account the width of our foot within shoes. If you are among the majority, you should aim to buy shoes that fit the larger foot (if a half to a full size difference). If greater than a full shoe size difference, you may need to where mismatch sizes to accommodate the increased difference (FYI a shoe size is roughly 1/3 of an inch).
Also, make sure that there is a thumb-width distance from the end of your longest toe (USUALLY the big toe, but the 2nd toe for some) to the edge of the toe box within the shoe. Wiggling of the toes should be able to be done with ease.
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Putting your best FEET forward,
SH
