Updated 10/07/2009 11:22 AM
Avoid Injury With The Right Kicks
The path to your next pain-free workout could rest in the footprints you leave behind. NY1's Kafi Drexel filed the following report.
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When hitting the running store, the options can be overwhelming, often leaving many laced up with the wrong choice.
"Eighty percent of people are actually wearing the wrong running shoe. And why that is so important is wearing the wrong shoe can actually lead to injury," said Self Magazine Fitness Director Meaghan Murphy.
In their latest issue, Self Magazine outlines what they call "Finding your Sole Mate" as it relates to running shoes.
"Basically it comes down to three different types. You are either going to have a neutral arch, a high arch or a flat foot," Murphy said. "Once you figure out your foot type we can help you find the perfect shoe for you."
If you're not sure of your foot type, you can do your own simple test. All you need to do is dip your foot in water and check out what kind of impression you leave behind on a piece of paper -- just make sure you don't over dip.
For those with a flat foot type, Murphy recommends buying a shoe with a more defined heel cup, support, motion control and stability. That's because people with flat feet or low arches tend to turn feet inward putting more pressure on the side of the foot.
"People with a neutral foot or a medium arch tend to roll in a little bit or pronate. So you want moderate arch support to prevent that from happening," Murphy said.
The least common foot type is the high arch.
"When you look at the footprint for a high arch there is no connection between the forefoot and the heal. People with the high arch do the exact opposite of everybody else. They supinate which is a fancy word for roll outward," Murphy said.
To lessen the impact, high-arched runners want to find shoes with extra cushioning.
No matter what a good set of kicks will cost you, it's tough to find a pair under $100. When looking for your "sole mate", Murphy recommends you make sure that you're going for the right type before shelling out the cash.
"Don't waste your money on the wrong shoe. When you find the perfect shoe, you are going to run happily ever after and you are not going to blow big bucks on a shoe you have buyer's remorse for," Murphy said.