<p> Are you wearing the right running shoes?</p><p>Wearing the right type of shoe may help prevent overuse injuries such as IT band friction syndrome, runner’s knee and many others. There are a few main factors that should be considered when choosing a shoe. Sport or activity, history of injuries and foot type should play the largest role in this decision.</p><p>Foot Type</p><p>There are three main types of feet. High arched, normal arched and flat footed. If you are not sure what type you are, dust, paint or wet your foot and step on a piece of paper large enough to fit your foot placing a normal amount of weight onto your leg. Match your footprint with the image to the right to determine what type of foot you are. Generally, high arched feet have less contact with the ground than flat feet. Being at either extreme can predispose you to certain overuse injuries. Looking at the wear pattern on your shoes can also help you determine your foot type. Wearing on the outside of your foot may indicate a high are while wearing on inside of your foot may indicate flat feet. Luckily, choosing the right shoe may help http://injuredrunner.com prevent injuries.</p><p>Shoe Anatomy</p><p>Upper- Holds the “sole” onto the foot. Generally is what makes the shoe attractive. This should not be what you choose your shoe from!</p><p>Midsole- The most important part of the shoe. Cushioning and stability are provided here. The midsole contains the “last” which comes in a variety of types and shapes to fit your foot properly.</p><p>Type What is it? What is it good for? Board Stiffer than other Flat feet, over pronator last types. Aids in shoe rigidity and stability. Combo Board in the rear of Normal arch, slight pronator the foot, slip in the front. Slip Most flexible of all High arches, supinator last types. Provides cushioning. Shape What is it? What is it good for? Straight No curve in shoe Flat feet, over pronator Semi-curved Shoe is curved Normal arch, slight pronator slightly towards the midline Curved The shoe curves High arches, supinator toward the midline</p><p>Insole- Padded surface that your foot rests on. Generally this is removable and should be removed if you have orthodics. It should comfortably hold the shape of your foot. The insole’s main function is comfort and has little to do with support or cushioning.</p><p>Outsole- The part of the shoe that makes contact with the ground. Where the “rubber meets the road”</p><p>Heel Counter- The part of the shoe that holds your heel in. This part of the shoe should be a snug fit but should not be too tight. To test stability, try squishing the heel counter in your hand. It should be firm enough to resist your pressure. </p><p>Types of Shoes</p><p>The three main types of shoes are designed to cater to the needs of your foot. Each shoe is crafted to put your foot at a lower risk of injury when chosen correctly. Likewise, if you choose the wrong shoe for your foot type, it may result in injury.</p><p>Stability- generally semi curved and combo lasted, best for normal arched feet and mild/slight pronators</p><p>Motion Control- generally straight and board lasted, best for low arch/flat feet and overpronators</p><p>Cushioning- generally curved and slip lasted, best for high arched feet and over supinators</p><p>Other shoe tips</p><p> Shop for new shoes in the evening. Your feet swell during the day and are more similar to the size of your feet during a run  Shop for your shoes at a knowledgeable running shoe store or consult with someone who is competent in running shoes before purchasing your shoes  Replace your shoes every 350-500 miles (depending on the intensity of your activity)  Break your shoes in  Keep a mileage log  For a good reference on brands of shoes and what types they offer visit the American Academy of Podiatric Sports Medicine’s website at http://www.aapsm.org/runshoe.html</p>