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Walking shoes: Features and fit that keep you moving

Walking shoes have some features other shoes don't. Here's what to look for and how to get the best fit.

By Mayo Clinic staff

Wearing walking shoes that are comfortable and fit your feet can help prevent injuries such as blisters and calluses. Walking shoes that fit properly may also help you stick with your walking program. But not all shoes are created equal. Find the features and fit that are right for you.

Look for helpful features

How a shoe is built makes a difference in its fit and function. Knowing the basic parts of a walking shoe can help you sort through the many available styles and brands. Note: Not all walking shoes have roll bars or gel pads, though many have features that provide stability and cushioning.

Account for the shape of your feet

Feet come in many shapes and sizes. To avoid painful problems, consider the shape and size of your feet when buying a pair of walking shoes.

Width and length
Shoes that are too narrow or too wide can lead to painful blisters and calluses. In addition, a toe box that's not high enough — and doesn't provide enough room for your toes — can aggravate foot disorders such as bunions and hammertoes.

Arch type
The intricate alignment of bones, muscles, ligaments and tendons in your feet form side-to-side (metatarsal) and lengthwise (longitudinal) arches. As you walk, these springy, flexible arches help distribute your body weight evenly across your feet. Your arches play an important role in how you adapt to various surfaces as you walk.

Choose walking shoes that accommodate your arch type. Generally speaking, your feet fall into one of three categories:

  • Neutral-arched feet. Your feet aren't overly arched nor are they overly flat. Look for shoes with firm midsoles, straight to semicurved lasts — last refers to the shape of the sole and the footprint around which the shoe is built — and moderate rear-foot stability.
  • Low-arched or flat feet. Low arches or flat feet may cause muscle stress and joint problems in your feet and knees because your feet don't support your body as well. Look for a walking shoe with a straight last and motion control to help stabilize your feet.
  • High-arched feet. High arches can result in excessive strain on joints and muscles, as your feet may not absorb shock as well. Look for cushioning to compensate for your lack of natural shock absorption. A curved last also may help in some cases.

Not sure about your foot type? Dip your foot in water and step on a piece of cardboard. Examine your footprint. If you can see most of your footprint, you probably have low arches. If you see very little of your footprint, you likely have high arches.

You can also look to your old shoes for clues to the shape of your foot. Bring your old walking shoes with you when you shop for a new pair — most shoe professionals can give you some tips on what to buy based on the wear of your old shoes.

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References
  1. Frey C. The shoe in sports. In: Porter DA, et al., eds. Baxter's the Foot and Ankle in Sport. 2nd ed. Philadelphia, Pa.: Mosby/Elsevier; 2008:567.
  2. Protective gear and sports equipment. In: Prentice WE. Arnheim's Principles of Athletic Training: A Competency-Based Approach. 12th ed. Boston, Mass.: McGraw-Hill; 2006:202.
  3. Know your sports shoes. American Orthopaedic Foot and Ankle Society. http://www.aofas.org/Scripts/4Disapi.dll/4DCGI/cms/review.html?Action=CMS_Document&DocID=199&Time=-1375140764&SessionID=19972f4o0tpcmdqi02234b0854222r3670x82ck61j68mcnya1c3129a5hq1k93c. Accessed Dec. 5, 2008.
  4. 10 points of proper shoe fit. American Orthopaedic Foot and Ankle Society. http://www.aofas.org/Scripts/4Disapi.dll/4DCGI/cms/review.html?Action=CMS_Document&DocID=85&Time=-1546478405&SessionID=1689k8jwd84j9o3y67tzn35b5dwc7qv518b22yewz8v93mhlijs3cu1360o7iab2. Accessed Dec. 5, 2008.
  5. Selecting an athletic shoe. American Academy of Podiatric Medicine. http://www.aapsm.org/fit_shoes.htm. Accessed Dec. 5, 2008.
  6. Shoes. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00143. Accessed Dec. 5, 2008.
  7. How to read your footprints. American Orthopaedic Foot and Ankle Society. http://www.aofas.org/Scripts/4Disapi.dll/4DCGI/cms/review.html?Action=CMS_Document&DocID=168&Time=1391999390&SessionID=5076763hj2p4475yh56kx999c1x1ap2d620pdrd103t58hii4z45wttk8h0y2j7y&MenuKey=123. Accessed Dec. 5, 2008.  
  8. Ellman MG (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 8, 2008.

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Jan. 17, 2009

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