Choosing the correct shoe for your foot type and activity can be the difference between being plagued with injury and or being injury free. Good, well-fitting shoes can prevent injury and enhance performance. If shoes are ill-fitting or worn-out they may actually lead to injuries and will negatively affect performance.
Orthotics can also help to improve the fit and performance of your shoes.

If the Shoe Fits...
Finding the right shoe for you depends on 3 factors:

1. Foot Type
The best way to tell your foot type is to get a qualified physiotherapist, certified athletic trainer, or podiatrist to evaluate your biomechanics. You can get an idea of your foot type, by doing this simple foot print test:
Step barefoot in water and then walk across a surface that shows your foot print.

Supinating foot type

- Rigid stable foot
- Poor flexibility and shock absorption
- Needs more cushioning/shock
absorption from a shoe, especially
in the heel and forefoot.

Pronating foot type

-Absorbs shock well
-Well suited to pounding
-Needs more stability, achieved by
increased support in a shoe or, if
indicated, orthotics.

Most people fall between the two extremes of full pronator or supinator. A sports medicine provider can advise you if you have a foot type that tends to pronate too much, too little, or for too long and if you may benefit from orthotics. A qualified sports medicine provider can measure and fit you for orthotics if you require them.

2. Activity
-Shoes are designed with special parts and features for specific types of activity, like running, walking, tennis, cross training.
-Tennis shoes are also designed for different court surfaces.
- It is important that you wear the shoe appropriate to the activity that you will be doing in order to prevent injury, not only to the foot but also to the knee, hipsand back.
-A cross trainer shoe will typically be heavier than a running shoe and wearing this for a long distance run could set you up for injury.

When selecting a shoe, weight should also be considered as a lighter shoe is less strain on the lower extremities and allows for ease of movement.

3. The Anatomy of a Shoe

-The materials which make the shoe and the various functions of its components determine whether the shoe is suitable for your foot type and activity.
-A sports medicine provider can assist you in making the correct choice of shoe for your foot type.

Shoe Chart

 

Upper : covers the top of the foot, it is typically eye catching to attract the consumer.
Flexpoint : When choosing a shoe this is the first thing to look at.
-Hold the heel counter in one hand and the front of the shoe with the other, bend the front of the shoe to see where the shoe bends.
-A shoe should only bend at one point, at the beginning of the toe box, where the toes would normally bend.
-If a shoe bends in two places or bends at the ankle region, go and look at another shoe.
Heel Counter : provides stability to the rear foot, should be made of durable plastic. If broken down, the shoe should be replaced.
Midsole : Central area between the insole and the outsole. It provides the "cushion" and contains the technology that the manufacturer uses to hallmark their shoe. It can provide shock absorption and/or stability:
Toe Box : The depth of the toe region. It is essential to prevent friction (that can cause blisters) of the toes on the upper materials. At least 1/4inch or 8mm of extra toe length should be allowed.
Outsole : The part that comes in contact with the ground. It protects the midsole and improves traction. The material should be durable, flexible and lightweight. Outsole designs influence stability, traction and weight:

Outsoles for different surfaces

OUTSOLE TREAD

CHARCATERISTICS

SURFACE

PROVIDES

Dimpled

Dimples

Grass Courts

Traction, mobility, protects grass

Herring Bone

Multiple Shallow Ridges

Clay Courts

Traction, mobility, facilitates sliding

"Normal" ridged

Deeper Ridges

Hard Courts, Rebound Ace

Traction, mobility.

The Shoe Last : The mold on which the shoe is built and the way the shoe is constructed. A last will have three basic shapes and will affect the flexibility and or stability

STRAIGHT: less flexible, more stable. Equal amounts curve on each side of the heel
SLIGHTLY CURVED : Combination of each. Slightly more outsole on the inside of the heel
CURVED: More flexible, less stable. More outsole on the inside of the heel

Three basic types of last are available: You can see the type when you remove the inner sole:

-Board cardboard. Gives more stability, less flexible material.
-Slip with cloth and stitching on the middle or edges: Gives more flexibility, less stability.
-Combination type with both board and stitching: Gives more flexibility.

Melissa BaudoTIP From:
Melissa Baudo, DPT, MTC, Primary Health Care Provider | Sony Ericsson WTA Tour:

A foot has up to 250,000 sweat glands and your shoes can absorb up to 60% for the moisture released each day. Make sure to wear socks which help wick this away and shoes with good breathability and make sure to air out your shoes and orthotics between uses to prevent the growth of fungus.

DISCLAIMER
The contents of the Game, Set, Health site, are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice.  The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.