Five Strategies for Walking Success
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3. Get Good Shoes
A pair of shoes is virtually the only equipment you need for walking, so it’s important to choose the right pair, says Nicholas Abidi, MD, a Santa Cruz, Calif., orthopedic surgeon. In general, the best shoes – whether dress, casual or athletic – have deep and wide lasts (shoe forms) and are made of cloth or smooth leather, without tight seams that rub the skin.
For walking, he recommends a good-quality running shoe, such as New Balance, Asics GEL or Adidas; or New Balance walking shoes, which come in different widths. (You can walk in running shoes, but you shouldn’t run in walking shoes.) Beyond that, the right pair will vary somewhat, depending upon your specific problem:
Trouble keeping your balance: Try shoes without thick treads, which can stick and cause falls.
Bunions: Look for roomy shoes without seams that cut across bunions. Women who have trouble finding wide enough shoes may want to try men’s athletic shoes, which are made wider.
Weak ankles: Try high-top athletic shoes.
Ankle arthritis or fusion: Look for shoes with rocker bottoms and a little heel lift to take up loss of motion in the ankle.
If you have knee osteoarthritis (OA), a new study suggests shoes that allow more natural foot motion and flexibility may be best. They reduce knee loading – the load or stress placed on the knee when walking – which plays an important role in the progression of knee OA. “Results from this study indicate that flat, flexible shoes provide the greatest degree of benefit in terms of knee loading,” says Najia Shakoor, MD, a rheumatologist at Rush Medical College in Chicago, and an investigator in the study. However, she also notes that you have to take into account what your feet may need, as well as what is best for your knees.
If you need help finding the right shoe, Dr. Abidi recommends visiting a pedorthist – a specialist in using shoes and shoe modifications to solve problems related to the foot and lower limbs. If you find a shoe that works, buy an extra pair, and alternate between them daily.
When shopping:
• Measure both feet. Don’t assume that you wear the same size now that you wore five years ago; feet get larger as we age.
• Be size wise. If one foot is bigger, buy the size that fits the bigger foot and add an insole, if needed, for the smaller foot.
• Keep it on. Wear the shoe for at least 10 minutes in the store.
• Carry your socks. Wear the same socks to try on shoes that you’ll wear to walk. If you use an orthotic, bring that along, too.
• Shop more often. Replace your shoes every 500 miles (as often as every three to four months, if you walk every day).
Step 4: Track Your Progress
