Since exercise improves your health at every age, it’s important to find the right pair of athletic shoes to help optimize your physical activity and well-being.
Once upon a time, you could lace up any pair of sneakers and bound out the door for a brisk jog. Rarely did you think about the construction of your shoe, its toe box, the sole’s composition, or whether the shoe was neutral or stable.
But athletic shoes have come a long way. Knowing about your shoe and how it should fit and support your foot can help make your fitness activities a more positive experience.
Your health
The Centers for Disease Control and Prevention (CDC) confirms that adults of all ages, including older adults, benefit from routine exercise. In fact, it can help prevent the loss of strength, endurance, and energy. But by age 75, 1 in 3 men and 1 in 2 women don’t take part in any kind of exercise.
Yet the benefits of staying active are plentiful. Exercise can lessen your risk of falling. It helps you maintain muscle mass and bone strength. It lowers your chances of dying from coronary heart disease. It may help keep your blood pressure at healthy levels. It can also ease the symptoms of depression and anxiety. When you work out, your body releases endorphins —hormones that improve your mood and sense of well-being. Put simply, staying active helps support your overall health.
Since exercise provides such a wide range of health benefits, it makes sense to be comfortable in the sport or fitness activities you pursue. Finding the best-fitting athletic shoe can help you stay active while giving you the safety and comfort you need.
Your foot
As you age, your foot structure changes. In some cases, the inner arch in older adults starts to fall. Or they may develop a wider surface around the forefoot, ankle, and instep. Men experience changes in foot width, ball-of-the-foot girth, upper arch, and toe depth. Women and men both can develop flat feet. As a result, many older adults wear shoes that are not wide enough or are ill-fitting, which causes pain.
Regardless of the changes in your foot structure, there are superb-fitting athletic shoes for every foot.
Before you go to the shoe store
According to some podiatrists, the most important aspect of your athletic shoe is comfort. The shoe should be comfortable, above all else. You should be offered all variations of shoes—neutral, stable, or cushioned—to see what feels best.
Here’s where you can start:
How to determine a good fit
While comfort is topmost, there are also some basic features to keep in mind when shopping for an athletic shoe:
Keep in mind that a bad fit may lead to painful foot and joint problems, possibly slowing down your exercise progress. So, take your time when choosing shoes.
Athletic shoe construction
Finding the right athletic shoe can also mean a lesson in shoe construction. How do the different parts of the shoe stack up and what does that mean for your feet? Here is the basic make up of a shoe and how it impacts your foot:
How your foot moves
When you visit a specialty shoe store, a store employee may measure and evaluate your foot and will likely check your gait.
For instance, if your feet roll inward as you walk, you might be told you overpronate. In that case, they may recommend you try a stabilizing shoe. But try on an array of shoes to test out the fit and feel, regardless.
Or your feet might land on the outside edge. In this case, you could be offered a cushioned athletic shoe that focuses on absorption.
The number of foot-placement variations can be mind boggling. Any assessment can point to the type of shoe that might be best for fit and support. But remember, try on many types of shoes, and pay attention to the comfort of your own feet.
Take them on a test run
While comfort and fit are king, an effective way to see if a shoe is truly right for you is to take it out for a test run.
Walk around the store. Maybe even pick up the pace to a light jog. If possible, take them around the block or for a spin on the store treadmill if they have one.
You can even ask to purchase them with the caveat that you can return them. Many athletic shoe stores have a time-limited return policy. Test them out at the gym or wear them around the house. If they don’t feel right, return them.
If you need additional arch support or have flat feet, inserts may help. Do you have hammertoes, bunions, or calluses? Look for a wider athletic shoe with a deep toe box.
If you suffer from nerve damage in your feet due to diabetes, find the best fitting shoe. Even minor irritations can quickly escalate.
To guard against falls and injury, make sure you purchase rubber soles with treads. They provide the best traction on most surfaces in wet and dry conditions.
Mindful that exercise bolsters your health—especially as you age—you now have a great excuse to go out and buy a new pair of athletic shoes. Quality shoes can optimize and enhance your workout experience. Use these recommendations to guide you as you pick out a comfortable and supportive athletic shoe. And although it’s easy to get attached to a pair of shoes that fit like a dream, the truth is shoes don’t last forever. So, make sure to replace them when they wear out and lose their support.
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit Program.
References
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Centers for Disease Control and Prevention. (n.d.). Physical activity and health: A report of the surgeon general. https://www.cdc.gov/nccdphp/sgr/olderad.htm
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MedlinePlus. (2022, July 21). Aging changes in the bones - muscles - joints.
https://medlineplus.gov/ency/article/004015.htm
Tartaglione, J. (n.d.). How to select athletic shoes. American Orthopaedic Foot and Ankle Society. https://www.footcaremd.org/resources/how-to-help/how-to-select-athletic-shoes
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This article was written by Kimberley Reynolds, edited by Gail Olson, and clinically reviewed by Jaynie Bjornaraa PhD, MPH, PT, SCS, LAT, ATC, CSCS, CSPS.