Choose the Right Shoes for Your Pronation

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Pronation, or the way your foot turns when you run and walk, should be an important factor when you choose your running shoes. Not all shoes are created equal, and you may need to do a little homework to determine which shoes will work best for you.

If you don’t already have a tried-and-true favorite pair, consider going to a running or fitness specialty store to try on some new shoes. First things first: find out if you overpronate, underpronate, or if you have a neutral pronation. A running store may be able to examine your existing shoes and help you determine this if you don’t already know.

In general, if you see wear on the inside of the soles and the big toe, you may be overpronating, or excessively turning the foot inward. Underpronation, or supination, usually shows more wear on the outside of the shoe. A neutral pronator should have fairly even wear on the soles.

Overpronation: what to look for

If you overpronate, you’ll likely need shoes that have a firm midsole and a straight or semi-curved last. To determine the last of a shoe, look at the bottom. A straight last should look straight from heel to toes, whereas a curved last will have a slight “C” shape that bends in at the arch area. A semi-curved last is somewhere in the middle with a very subtle “C” shaped sole.

A straight or semi-curved last provides more arch support for people who have flat feet or low arches and can help prevent overpronation. If you need additional arch support, ask your podiatrist about an over-the-counter insole or orthotic.

Some possible shoe choices for overpronation:

  • ASICS GEL-Kayano®

  • Saucony® Guide

  • Brooks® Adrenaline ASR

Underpronation: what to look for

Underpronators need the opposite of overpronators. They should look for a curved last that has a defined “C” shape in the sole. This provides less support in the arch, allowing the foot to curve inward for a more neutral pronation. Also look for shoes that are more lightweight and flexible, allowing for more foot motion and flexibility.

Some possible shoe choices for underpronation:

  • Nike® Flex Experience Run 4

  • adidas® Energy Bounce™

  • New Balance® W680v3

Neutral pronation:

If your pronation is neutral and you don’t have foot problems, you can choose the shoes that feel best to you. They shouldn’t rub or cause blisters, and your arches should feel supported but comfortable. Trying shoes on in a running store is best, so you can get a feel for what you like before you purchase.

These are just a few of the hundreds of types of shoes available for all foot types and pronation styles. Not only do you need to choose the right shoes, but you should replace them at the first signs of wear. A good pair of running shoes is essential to keeping your feet healthy and avoiding injury.

A podiatrist can evaluate your foot health and recommend the right shoes to keep you running strong. Contact Dr. Jeffery LaMour to schedule your appointment!

Tips to Improve Your Basketball Footwork

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March Madness is finally here! If you’re a college basketball fan, the month-long display of basketball skill and school pride that is the NCAA tournament is probably one of your favorite times of year. Aside from shooting ability, footwork is one of the core skills of top basketball players that fans marvel at and amateur players envy.

Every move that basketball players make on the court involves proper footwork. Those players that master the fundamentals of basketball footwork can often outmaneuver a player with natural talent. Even if basketball isn’t your sport, footwork exercises can help keep you at the top of your preferred game.

The following exercises for better foot coordination and foot health tips will help improve your moves whether you’re a basketball player or cross-training for another sport.

Basketball Footwork Tip #1: Improve balance, jumping ability and agility

By incorporating the right exercises into your training regimen, you’ll gain additional coordination and strength in your lower body. Balance exercises not only engage the core muscles of the abs and back, they are ideal for helping basketball players safely and effectively perform on-court maneuvers like quick turns or lunges.

USA Basketball – the official governing body for both women’s and men’s basketball in the US – recommends a 3-part system to improve vertical jumping ability. It combines a flexibility component, a strength component, and a power component to get your lower body in shape for making jump shots and dunks without injuring your feet and ankles.

Agility – the ability to quickly change speed and direction – is a useful skill for basketballers to work into their training routines. These 6 exercises to improve agility from the American Council on Exercise, recommend the use of equipment like medicine balls and cones, but you could quickly adapt most of the exercises to make use of more common household items. 

Basketball Footwork Tip #2: Get the Right Shoes

To help protect players from the dreaded ankle injuries that are common in basketball, shoes should be basketball-specific, with lots of ankle support and shock absorption. Well-constructed high-topped shoes offer more ankle support and are recommended for basketball players. Basketball shoes should fit well (see our shoe buying guide for tips) and be replaced before the soles become smooth or before the uppers begin to tear apart. A typical basketball shoe should be replaced every two to three months if used for regular play (4 or more days per week).

Basketball Footwork Tip #3: Have regular foot and ankle check-ups

Athletes of any sport put a lot of wear and tear on their feet, and basketball players are no exception. Be sure to have regular foot checkups with your podiatrist to monitor the health of your foot and catch any problems that might lead to injury or improper foot function.

Don’t wait until you have a sports-related foot injury before making your next podiatrist visit. Contact us today for a complete and thorough assessment of your feet and ankles. We’ll give you personalized recommendations to keep your feet in their best shape for game day.

5 Comfortable Heels for All-Day Wear

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Most women know that high heels aren’t good for their feet, but, since a pair of heels can make a great outfit look even more fabulous, many women insist on wearing them anyway. A survey conducted by the American Podiatric Medical Association shows that 42% of women would wear a shoe they liked even if it gave them discomfort. Aside from the discomfort of foot pain, wearing heels can cause or aggravate any number of foot problems, including:

  • Corns and Calluses – High-heeled shoes put excess pressure on the toes, heels, and balls of the feet. Hard, thickened skin develops as a result of friction from the foot rubbing against the shoe.
  • Morton’s Neuroma – Many heels feature a tapered shoe box, which can squeeze toes together and cramp the forefoot. A neuroma – a painful thickening of the nerve tissue in the ball of the foot – can develop as a result.
  • Bunions – High heels don’t necessarily cause bunions (a bony bump at the base of the big toe), but they can speed up the progression of this foot deformity.
  • Ankle Sprains – Walking in high heels increases the risk of experiencing a sprained ankle, especially when walking on slippery or uneven surfaces.

While it’s not always easy to find a pair of heels that are actually cute, comfortable, and won’t damage your feet – it’s not impossible. Below are five stylish yet comfortable heels worth adding to your wardrobe.

5 Comfortable Heel Styles

Both the Mabrey Pump and the Sumner Pump from Vionic offer a take on the classic pump with features like premium leather, a thicker heel, and a gradual pitch that improve stability and make for an easy-wearing, all-day heel. Vionic’s Stanton Wedge Bootie features a wedge heel and a broad, round toe for maximum comfort.

Mabrey Pump from Vionic

Sumner Pump from Vionic

Stanton Wedge Bootie from Vionic

The classic Carmen heel from Dr. Comfort is built for stability with a no-slip heel and an adjustable T-strap style. Dr. Comfort also offers a take on the classic Mary Jane with the Coco, a style that offers a bit of elegance but still factors in comfort via an adjustable strap and a wide outsole.

Carmen Classic Heel from Dr. Comfort

Coco Classic Heel from Dr. Comfort

When shopping for shoes, follow these tips to find the right pair of heels that won’t wreck your feet:

  • Have your foot measured! The size and shape of your feet can change over time. Go shoe shopping later in the day when your feet tend to be swollen.
  • To prevent the foot from sliding forward, go for styles with an adjustable strap, like T-strap styles and Mary Janes, that help secure the foot and keep it centered on the arch.
  • Improve stability and comfort by picking styles with a thicker heel or a wider outsole.
  • Alleviate pain and pressure on the ball of the foot with shoes that offer a more gradual slope or pitch of the heel, like platforms.
  • Choose shoes made with quality materials and solid craftsmanship.

Ready to get your hands on (and your feet into)  some comfortable new heels? Contact us today or stop by our office to take a look at our in-house selection of styles from Vionic and Dr. Comfort.