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Choosing the Correct Shoe

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Title: Choosing the Correct Shoe


1
Choosing the Correct Shoe
2
  • Information from American Academy of Sports
    Podiatrists
  • Road Runner Sports at www.roadrunnersports.com
  • RUNabout SPORTS 117
    North Main Street, Blacksburg

3
http//www.aapsm.org/selectingshoes.html
  • Selecting A Running Shoe
  • by Stephen M. Pribut, D.P.M., F.A.A.P.S.M.
  • Running shoes should be selected carefully.
    Factors to weigh when looking for a new shoe
    include
  • Past experience with shoes
  • Current Problems
  • Biomechanical Needs
  • Environmental Factors
  • Running and Racing Requirements

4
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5
http//www.aapsm.org/selectingshoes.html
  • If you have been having no problems in running or
    racing, it would be hard to recommend a change of
    shoe. It is difficult, if not impossible to
    improve upon a situation in which all is going
    great. I would advise getting a few pairs of what
    seem to be your favorite shoes before the
    manufacturer changes the shoe. Historically
    unannounced changes are often made by
    manufacturers. This can vary from a subtle change
    in the cushioning around the heel to a major
    structural midsole change. Manufacturers have
    discontinued a model of shoe, only to resume
    production a few years later with a line of shoes
    boasting the same name, but with completely
    different characteristics.

6
http//www.aapsm.org/selectingshoes.html
  • One of the best means of finding out information
    about running shoes is to locate a good running
    shoe store, that maintains an excellent
    reputation among your local running community.
    They can help you not only with fit but also
    review desired shoe characteristics with you.
    They can also alert you to changes that may occur
    in the manufacturing of your favorite shoe. If
    the soles of your shoes have been wearing too
    quickly they might recommend another model with
    better wearing shoes. More likely, however, you
    have probably been wearing your old shoe for too
    long. Failing to replace worn shoes is a major
    cause of running injuries. Estimates vary, as do
    individuals, as to when is the best time to
    replace your running shoes. The usual estimates
    place the mileage at somewhere between 350 and
    550 miles. This means that many individuals
    should be replacing their shoes before they show
    major wear. In spite of the lack of wear the shoe
    will be gradually losing its shock absorption
    capacity as well as possibly starting to loose
    some of its stability.

7
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8
Definitions
  • Last The template or model upon which the shoe
    is built. Different manufacturers use different
    lasts.

9
Definitions (cont.)
  • 3) Outsole Has tread for traction, flex grooves
    for flexibility, protects from dirt and rocks.
    Made of two materials
  • Carbon rubber (durable - same material as tires)
  • Blown rubber (lighter, more flexible, more
    cushioned, not as durable). Blown rubber is
    rubber with airinjected into it (blowing a
    bubble with chewing gum)
  • Outer-Sole The outermost part of the sole, which
    is treaded. On running shoes the tread is
    designed for straight ahead motion. Court shoes
    and cross trainers have their tread optimized for
    lateral or side-to-side stability.

10
Definitions (cont.)
  • Upper The uppermost part of the shoe. This part
    encompasses your foot and has the laces.
  • 1) Upper Holds the foot in place, protects the
    foot from rocks and dirt, has synthetic leather
    for durability, mesh for breathability and
    reflective material for safety.

11
Definitions (cont.)
  • Midsole The portion between the upper and the
    outer-sole. This is the area whose major
    contribution to the shoe is shock absorption. It
    is also usually quite important that the midsole
    be stable from the heel until the distal third of
    the shoe where it should be flexible at the point
    where your toes attach to the foot and bend.
  • 2) Midsole Most important part of shoe. There
    are three materials that make up the midsole
  • EVA - lightweight, foam-based cushioning
  • Dual-density EVA
  • What happens when you double the density of
    something? It gets stronger, firmer, heavier
    (twice the mass in the same amount of space)
  • We call this dual-density EVA a "medial post"
  • Medial - because it is on the inside of the shoe
  • Post - because it has a beginning and an end. The
    length of the post determines the amount of
    control
  • Polyurethane
  • very durable cushioning
  • More durable/stable than EVA, weighs more than
    EVA.

12
Definitions (cont.)
  • Counter A rigid piece surrounding the heel that
    provides some stability.

13
Look at your old shoes
  • Examine the soles of your shoes. Note where wear
    has occurred. Most people walk and run with their
    feet slightly rotated from center. Runners,
    however, also have what is called a narrow base
    of gait. A narrow base of gait means that the
    feet contact close to the midline of your body.
    This creates additional varus (tilting in) of the
    limb. This results, for the rearfoot striker, in
    the first point hitting the ground being the
    outer corner of your shoe.
  • Forefoot wear may point to an individual who is a
    sprinter, runs fast, contacts the ground with the
    forefoot first or all of the above. Uneven
    forefoot wear may show where one metatarsal is
    plantarflexed relative to the others or where one
    metatarsal may be longer than the others. In the
    presence of significant forefoot wear, you are at
    risk of stress fractures.

14
RUNNING SHOE FIT
  • Running shoes don't need to be broken in. They
    are made of synthetic materials that DON'T
    stretch, and the cushioning is ready to go, so
    they fit "right out of the box". The way they
    fit the first time is the way they are always
    going to fit.
  • Running shoes are used for running, so they need
    to be more roomy than a regular shoe. Why?
    Remember the force of heel strike each foot does
    this 500 TIMES EACH MILE, so your feet tend to
    spread out.

15
3 KEYS to a GOOD FIT
  • 1) You should have about a thumb's width of room
    at the toe. If you can't wiggle your toes, then
    move up to the next size.
  • 2) The shoe should hold your foot securely around
    the midfoot (arch and instep) and at the heel,
    with little or no slipping.
  • 3) The shape of the shoe should match the shape
    of the foot (more on this later).

16
Bigger is Better
  • If you aren't sure of which size to buy, it's
    nearly always better to choose the larger size
    because much more can be done to fine-tune the
    fit
  • change to a thicker sock like Thorlo
  • add a replacement insole these are thicker and
    more durable than standard insoles
  • adjust the lacing to snug up the fit (lace lock,
    for example)
  • If a shoe is too small, there's not much you can
    do. Since running shoes don't stretch, the only
    option is to try a thinner sock.

17
Running Biomechanics
  • Gait Cycle - the progression of the foot as it
    heel strikes (phase 1)
  • Heel Strike Running is a "High Impact" activity,
    meaning that at some point, both feet are off the
    ground. How much impact? Wanna Guess? A runner
    comes down with 3.5 times his/her body weight.
    What does our body need to do with that shock?
    Absorb it! Cushion it! Dissipate it! Disperse it!
    If we don't, it travels back up the legs, causing
    injury.

18
Running Biomechanics
  • rolls to midfoot (phase 2)
  • Midfoot phase What do we have in the midfoot?
    (The arch!) 3 Types of Arches
  • Flat - flat arches are extremely flexible and
    require a great deal of control
  • Medium - neutral arch is ideal and requires a
    degree of stability
  • High - high arches are extremely rigid and
    inflexible and require little if any control

19
Running Biomechanics
  • then to toe-off (phase 3)
  • Toe-off The toe-off tells us what type of
    pronator a runner is. Most runners will look at
    the bottom of their running shoes and conclude
    that they wear out the outside of their shoe
    because the outside heel is worn. From this, they
    may conclude that they need a cushioning shoe.
    Most are wrong! Everybody wears out the outside
    heel. It's the wear pattern at "toe off" that
    will determine your rate of pronation, and
    therefore the type of shoe you should be running
    in.

20
2 Styles of Shoe Shape
  • Volume (high or low) - some shoes have more
    space at the mid-foot to accommodate a high
    instep. Others have less room than average and
    are a better match for a low instep.

21
Shoe Volume and.
  • Curve some people have feet almost as straight
    as a ski others are almost as curved as a
    banana. Shoes vary nearly as much. The amount of
    curve is usually linked to running mechanics.

22
2 FACTORS!
  • Do you have a flat, neutral or high arch?
  • Is your foot straight or curved?
  • These two factors have to do with the amount of
    pronation taking place

23
Pronation???
  • Pronation is the natural, inward roll of the
    foot
  • Pronation begins when the heel contacts the
    ground, the foot then rolls inward to absorb
    shock and transfer weight to the ball of the foot
    as it prepares to push off. It is a natural and
    necessary motion for running and walking. Ion,
  • Theyre three types of runners the overpronator,
    the neutral pronator, and the supinator (also
    underpronator).

24
Motion Control Low Arch
  • Motion control excessive over-pronators, in
    addition to low arches, generally have rather
    straight feet. Motion control shoes have the same
    straight shape.

25
Motion Control Overpronator
  • Overpronator - The excessive inward roll of the
    foot. A flat foot absorbs a lot of shock. It's
    very flexible and needs support. Motion control
    shoes work best for overpronators.
  • Straight - shape found in motion control shoes
    built for overpronators

26
Stability Medium Arch
  • Stability the majority of people have some curve
    in their feet that's why the semi- curved shape
    of a classic stability shoe like the Asics
    GT-2000 series fits so many people well.

27
Stability Neutral
  • Neutral pronator - The foot pronates naturally.
    Mild pronators disperse shock effectively. A
    medium arch absorbs shock moderately. Stability
    shoes work best for the neutral pronator.
  • Semi-curved - shape found in stability shoes
    built for mild pronators

28
Cushion High Arch
  • Cushion efficient/ underpronators tend to have
    feet more curved than average to go with their
    high arches. Shoes like the adidas Response Trail
    are also more curved than average.


29
Cushion Supinator
  • Underpronator (Supinator) - the lack of
    sufficient inward motion of the foot. A high arch
    absorbs less shock. Cushioning shoes that are
    highly flexible are best for the underpronator.
    Only a small population truly underpronates.
  • Curved - shape found in cushioned shoes built for
    underpronators

30
If you say
  • I can't close my shoe laces

31
It Means This
  • Your shoe doesn't have enough volume. That means
    you need a wider shoe.

32
If you say this
  • My shoe laces close up all the way

33
It means this
  • Your shoe has too much volume, and you need a
    shoe that is narrow.

34
If you say this
  • My big toes are squished.

35
It means this
  • Your shoe is too straight  (curved foot runs
    into shoe) sometimes causing blisters, irritation
    on the big toe side.

36
If you say this
  • My small toes are squished

37
It means this
  • Your shoe is too curved  (curved shoe runs into
    foot) and you need a straight lasted shoe.

38
If you say this
  • Tight at ball of foot, foot falls asleep,
    circulation reduced

39
It means this
  • Shoe is too small, size up. Women especially get
    their running shoes too small.

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41
Shoes for different weight
  • Average male weight 165-180 - anything below
    range is considered a lightweight runner,
    anything above is considered a heavy weight
    runner
  • Average women's weight 125-150 - anything below
    range is considered a lightweight runner ,
    anything above is a heavy weight runner

42
Shoe Construction
  • Last thing to know is the construction There
    are three typesBoard, Combination Slip

43
Board Construction
  • 1. Board - Cardboard piece in shape of footbed
    that adds stability
  • Purpose of a board last Provide full length
    support (not common in running shoes) (Anyone
    have a bad back? Anyone ever put plywood under a
    mattress or know someone who does? Why? To
    provide support. Same concept as
    Board/Combination lasts)

44
Combination Construction
  • Combination - Half board in heel, half soft,
    moccasin like construction in forefoot
  • Purpose of combination last Provides stability
    in the heel and support in the midfoot

45
Slip Construction
  • Slip - entire footbed is built like a moccassin
    to promote flexibility
  • Purpose of slip last Provides flexibility

46
Thanks!
  • Good Luck and its great to see everyone running
    and helping people at the same time.
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