Put Your Best Foot Forward

Your feet are workhorses. With every step, they absorb about 1.5 times your body weight, and the average person logs 100,000 miles on them over a lifetime. Proper footwear isn’t just about comfort and style — it affects your joints, spine, mobility and posture.

For daily activities — from driving and errands to sports — the right shoes improve stability and balance, absorb shock and reduce strain on your ankles, knees, hips and lower back. They also distribute body weight more evenly and provide traction to help prevent falls, especially on uneven or wet terrain.

One misconception is that a higher price automatically means a better shoe, says Dr. Aditya Yerrapragada, an orthopedic foot surgeon at BoulderCentre for Orthopedics. Most importantly, choose shoes designed for how you’ll use them. Higher-top shoes offer ankle stability for sports with lateral movement. Tennis, running, weightlifting or standing for long periods on hard floors each require different features and support.

If you have arthritis or tendonitis, Yerrapragada recommends stiffer shoes, which minimize joint stress by limiting how much the foot bends. The benefit? Less pain and more mobility.

“Dial in what’s best for you,” says Yerrapragada, who suggests over-the-counter orthotics for most people, especially if you’re between sizes or widths.

Find the Correct Fit

When trying on shoes, allow a thumb’s width of space in the toe box, and make sure your heels feel secure without slipping. Watch for pinching, rubbing or pressure points. If shoes feel “off” in the store, don’t count on breaking them in. Choose shoes that fit your feet’s width and shape, including arch height.

Common mistakes:

• Shopping in the morning, before feet swell
• Buying the wrong size. If one foot is larger than the other, fit that one first and add a pad in the other shoe if necessary.
• Keeping shoes too long. Cushioning and support can break down before soles show obvious wear.