Friday Fitness Tips!

Posted 10/12/2012 | By HealthCorps

Want to lower your risk of exercise injuries?   Make sure the exercise shoes you choose, suit your feet and the exercise.  When buying fitness footwear, it’s worth a visit to a store with knowledgeable salespeople who can assess your foot arch to see if it is “normal or low.”  Someone with a normal arch pronates, meaning that as they walk or run, their foot rolls inward a bit.   When that motion is exaggerated, the condition is called over-pronating, and it is associated with having a low foot arch.  If you have a high arch, then your foot may supinate, which means that your foot actually rolls outward when you walk fast or run.  Your shoe choices should help to compensate for over-pronating or for supinating.   That will help your foot and leg to safely absorb the impact of running or jumping.

Remember that your shoes should also be activity-specific.  Walking shoes tend to be stiffer, while running shoes are lighter and more flexible.  Try to get fitted for athletic shoes in the evening, when your feet are slightly swollen from the day’s activities.  Also make sure to wear the kind of socks you would typically choose when you exercise, so you get a proper fitting.  Try the shoes on indoors at home for about an hour to make sure that they’re still comfortable after you have them on for awhile.

Here’s a quick tip: Avid exercisers also “date’ their shoes.  Write the date of purchase somewhere inside the shoe or on the sole where it won’t rub off.  Consider replacing your shoes, based on usage, every 6 – 8 months.

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