For most daily activities, sneakers and running shoes are the most ergonomic, most supportive, and most comfortable shoes. Ensuring that your shoes are not too old or broken down will prevent many injuries. But what criteria should you look for when choosing a new pair of shoes?
One of the biggest factors to consider is what type of foot arches you have, as this will determine which features to look for in all of your future shoe purchases. How can you tell which type of arches you have? All you need is something to transfer your footprint onto - thick paper, cardboard, or another medium - and something to dip the bottom of your feet into - paint, or if you do not wish to risk a mess, even water. Then you can look at your footprints and the areas your feet actually make contact with the ground when you are standing normally.
Normal Arches
If you have a normal arch, your footprint will reveal an area in the middle of your foot where there was no contact with the ground - this can be about half of the middle of the footprint that is missing to be considered a normal arch. A normal arch supports the body fairly well, but still can benefit from medium arch support.
Flat Arches
For a flat arch, which is also known as having fallen arches, you will see most or all of your foot has made contact with the ground - and so it will have left a full footprint, even in the middle. You can do a second test for low arches where you do not put as much weight on your feet by sitting as you create the footprints, and this will tell you whether to look for a low or medium arch support; if your arches are low while standing but normal while sitting, you will want medium support insoles. If your arches are low while putting weight on your feet standing and while sitting, then you will want low arch support insoles. Your foot may actually roll inward too much if you have a flat arch, and so you may want to look for shoes that provide motion stability to prevent damage to your muscles and joints.
High Arches
For a high arch, you will see very little of your foot has made contact with the ground, leaving only a slight print in the middle of your footprint. With high arches, in particular, you may find you are experiencing a lack of natural shock absorption, which increases your risk when participating in medium or high shock/impact sports and activities like running or jumping. Choose shoes that offer extra cushioning to protect against damage to your muscles and joints.
The most important thing is to wear shoes that are comfortable and feel right for the activities you enjoy and participate in the most often; there likely will not be just one shoe that fits all runners best, but you can increase your support in any shoe by using orthotic insoles along with a good shoe. Orthotic insoles can actually add the support you need to almost any shoe type.
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