Ask the Agent

Footwear 101

We are kicking off our Walk Across Texas - 8 week exercise program. There is still time to join.

Contact the extension office at 806-647-4115 for more information. Even if you are not joining us officially. Having the right footwear helps your walking, and I want you to know some basics. Shoes will affect your whole body positively or negatively. Wearing the right shoes will help your body to perform its best and help prevent injuries. Here are some helpful tips to steer you in the right direction.

1. Shoes need a stiff back. When you hold the shoe, you should not be able to move the heal side to side.

2. Make sure the shoe has torque. Hold the shoe on each end and make sure you can twist it slightly.

3. The shoe should bend where your toes bend.

4. Check the shoes for arch support. You may purchase them separately, if needed. Make sure it fits in your shoe without squeezing your toes or making your heel slip.

5. Check the length and width of your shoes to make sure your toes have enough space. Have the assistant measure your foot to ensure the proper sizing. At least 1 cm at the end of your toes. The shoe should feel snug, but not tight. You should be able to wiggle all your toes. Wide width shoes are available.

6. Your shoes should be comfortable from the first step. You do not need to "break them in “before they are comfortable.

7. Your shoe should cushion your foot and support your foot with every step you take.

8. The shoe should grip your heel. Your heel should not slip when you move.

9. Feel the inside of the shoe. Check for tags, seams or material that might rub a blister or irritate your foot.

10. The soles should be sturdy and tough enough to protect your foot from harmful objects. Check the grip on the soles. Will it prevent you from slipping? Walk around the store on the carpet and on other hard surfaces.

11. The perfect time to try on shoes is after you exercise. Your foot will tell you if it is the right fit.

12. Try on shoes with the type of sock you will be exercising in. Thin socks and thick socks make a huge difference in how the shoe will fit.

13. Do not buy your shoe online. Every shoe fits differently. Try your shoes on at the store and have the assistant check the fit.

14. Know when to replace your shoes. Running shoes last about 350 - 500 miles. Look at the heel. If the heel is angled, you know it is time. An angled heel can cause pain in your legs and back.

Sources: betterhealth.gov,ag.ndsu.edu, extension.sdstate.edu