If the shoe fits. . .
... it will prevent numerous foot ailments, podiatrists say

by Janet Podolak,Staff Writer, The News-Herald

Good shoes, appropriate to the activity being performed, can protect your back, knees, shins and feet from painful injuries related to overuse.

“Once you have found a shoe that works for you, stick to it,” says Mentor podiatrist Dr. Robert Rosenstein. The doctor himself walks for exercise and prefers New Balance shoes for his foot. “I like them because they offer a little extra cushion in the heel,” he says. “Because they change the shoes slightly from year to year, I buy several pairs of the same shoe when I find one that works for me.”

How long your exercise shoes last depends, of course, on how much they’re used. A runner doing 25 miles a week will wear out shoes faster than a two-mile-a-day walker. “Shoe manufacturers now are recommending that shoes be replaced every six months,” Rosenstein says. “But I’ve had shoes last me a year with little visible wear.” Walking shoes are typically narrower than a running shoe. They’re constructed of heavier materials than run-ning shoes to increase wear, and have a little more lateral support than a running shoe.

Podiatrist Dr. Robert Rosenstein gives a patient tips on what to look for in a running shoe. Photo by Maribeth Joeright/News-Herald

Running shoes are made slightly wider to allow the foot to expand through the running movement. Materials are lighter to decrease the weight of the shoe — an issue among those who run long distances. Because of the different ways it supports the foot, a running shoe should never be worn to play basketball or do aerobics, Rosenstein says.

“A running shoe has very little lateral support, so you can turn your ankle easily if you play basketball in them,” he explains.

The shoe section of sporting good stores, such as Dick’s in Mentor, has entire sections devoted to shoes for different sports. It also has an indoor track on which those con-sidering a shoe can run to try it out.

“If you are looking for a shoe, take an old shoe with you to the store,” Rosenstein advises. The shoe store staff, trained to know the shoes they sell, will be able to look at the pattern on the bottom of the shoe. That shows them how you walk or run and allows the staff to direct you to a shoe based on your unique walking and running pattern and your needs.

“I like the Second Sole shop in Lyndhurst,” Rosenstein says. “They allow you to go outside and walk and run with the shoe before you buy it.” That store is at 5114 Mayfield Road, in the Crossroads Plaza, just east of Richmond Road. It’s important to be able to actually walk and run in a shoe, Rosenstein says, because a shoe feels different after it’s worn for a while.

“You also need to consider where you walk or run,” Rosenstein says. “People who walk at the mall, for Ohio research centerinstance, should consider getting a shoe that’s well-cushioned.” He recommends a cross-trainer shoe for those who walk and run outdoors. “You’ll need a thicker sole and deeper cleats to dig into the grass,” Rosenstein says. “Some people have extra little bones on top of their feet, so they need to lace up tighter for support.” He recommends a 1-inch toe box and a shoe with a more rounded toe rather than a pointed one.

“And most people need a raised heel wedge when they walk,” Rosenstein says. “I get shin splints when I wear a Nike, and everyone’s foot is somewhat different. “It’s about comfort, not looks. And a $200 shoe isn’t always better than a $40 shoe.”

Characteristics to look for in a shoe, include a well-padded tongue and high rounded toe box with variable width lacing. Examine the sole and seek one studded for shock absorption and traction. The heel wedge should be soft and raised but flared and beveled for stability. The heel counter, which surrounds the back of the heel, should be firm to stabilize against pronation, or turning out; or supination, or turning in.

“People should always stretch before and after they walk or run,” Rosenstein says. Shin and back problems can be prevented by pressing the heels to the floor while exercising. Exercise safety tips from Lake Hospital System went to all those participating in its Weight Loss Challenge.

Here are some of those tips:

• Slow and easy walking and light exercise should pre-cede the workout, followed by deeper stretched after exer-cising to reduce muscle soreness and increase flexibility. Avoid deep knee bends and deep lunges.
• Never bounce when you stretch, and be sure to protect your knees when exercising. Keep a slight bend in your knees (never lock them) to protect the joint and keep the work in your leg muscles. health care based