When you think of the different types of footwork needed for various fitness activities, it makes sense that even the best walking shoes might not always be the right option for comfort, safety and performance. Here are considerations to help you make the best shoe choices for the activities you love…
Best pickleball shoes and tennis shoes: Look for footwear from ASICS, Adidas, Nike and New Balance that offer court-specific features such as durability, stability and good traction on various surfaces.
Best shoes for jumping activities: High-top basketball shoes from Nike (including Air Jordans), Adidas and Under Armour provide ankle support and cushioning for activities like basketball. For aerobics and dance classes, cross-training shoes from the same brands offer stability and cushioning for lateral movements.
Best shoes for running on a treadmill: Look for running shoes from Nike, Adidas, Brooks, ASICS and New Balance that have cushioning, support and breathability.
Best trail-running shoes: Shoes from Salomon, Merrell, Brooks, Adidas Terrex and Nike Trail offer durable outsoles, traction, stability and protection from rocks and debris.
Plantar fasciitis: Look for shoes with excellent arch support and cushioning to alleviate strain on the plantar fascia (the band of connective tissue that runs from the heel bone to the base of the toe)…a heel cup that provides stability and helps distribute weight evenly…and a slightly elevated heel if you want to reduce tension on the Achilles tendon. Brands with these features: Brooks, New Balance, Saucony and ASICS.
Bunions: Look for shoes with a wide toe box to accommodate the bunion and prevent rubbing or pressure…and soft, flexible materials that won’t aggravate the bunion. Brands with these features and a customizable fit: Altra, Hoka, New Balance and Brooks.
Flat feet: Look for athletic shoes with good arch support to help support the foot’s natural arch…a supportive midsole that provides stability and prevents overpronation (when your foot rolls inward excessively)…“motion control” or “stability” with reinforced, supportive structures to correct overpronation. Stability shoes have extra support in the midsole, particularly under the arch, and stabilize the ankle to help mild-to-moderate overpronation. Motion control shoes have even more support in the arch and heel to limit foot motion in people with severe overpronation. Brands with stability or motion-control styles: Brooks, ASICS, Saucony, New Balance and Mizuno.
High arches: Shoes should have ample cushioning to absorb shock and provide comfort…accommodate the high arch and provide support…a cushioned midsole and softer, more flexible upper to prevent pressure points. Brands with these features: Nike, Adidas, Hoka, Saucony and Brooks.
If you have any of the above conditions or any other foot abnormality, you may find relief and support by putting orthotic inserts in your sneakers. Inserts can help alleviate pain, provide additional arch support and promote proper foot alignment.
Athletes involved in high-impact sports or activities may benefit from inserts that enhance shock absorption, improve stability and prevent injuries. Inserts can help distribute pressure evenly across the foot and reduce risk for overuse injuries.
If you overpronate or supinate (your foot rolls outward): You may benefit from orthotic inserts designed to correct biomechanical imbalances and promote proper foot alignment. Inserts can help improve gait efficiency and reduce risk for injuries associated with abnormal foot motion.
If you are recovering from a foot injury or surgery: Orthotic inserts may provide support, stability and cushioning during the healing process. Inserts can help reduce pressure on injured areas, promote proper alignment and aid in rehabilitation.
Note: If your job requires you to stand for long hours, you may benefit from inserts that provide cushioning and support throughout the day. Inserts can help reduce fatigue, alleviate discomfort and prevent foot strain. This can, in turn, make exercising easier on your feet.
A common recommendation for how often to replace running shoes is every 300 to 500 miles. But this number can vary based on your body weight, running style and the type of surface you run on. Sneakers used for other specific activities may wear out more quickly. Examples: Basketball shoes may need to be replaced frequently due to the high-impact nature of the sport, while casual sneakers worn for everyday activities may last longer. Heavier individuals and those who run on rough terrain may need to replace their shoes more frequently.
Check sneakers often for these visible signs of wear and tear, regardless of number of miles or your activity…
Worn outsole. If the treads are worn down or uneven, it’s a sign that the shoes have lost their traction and may no longer provide adequate grip.
Compression of the midsole. Press your thumb into the midsole of the shoe. If it feels compressed and doesn’t bounce back, it indicates that the cushioning has deteriorated and may no longer provide sufficient shock absorption.
Shop at a physical store staffed with knowledgeable people who can fit you and customize your footwear and that sells brands with styles suited to your athletic needs. Example: Fleet Feet has stores across the country (search for locations at FleetFeet.com) and 3D foot-scanning technology to measure you correctly.
