How to Choose the Right Shoes for Your Feet for Comfort

Do you want to find the right sneakers, running shoes or trainers for your feet? Here’s a guide on how to choose for comfort, fit and performance.

A shoe is made up of an upper, a midsole, and an outsole, each of different materials and components. Choosing the ideal pair of shoes is best done by picking the best available combination of shock-absorbing properties and shape and construction.

Authority note: If you want a simple clinical checklist to sanity-check your choice, the American Podiatric Medical Association has a short guide to choosing sports shoes and what to look for in fit and function. APMA: Choosing Shoes for Sports.

Shock-Absorbing Cushioning

Jumping and running exerts a force of up to ten times body weight on an athlete’s foot. The best technically designed shoes put impact-reducing materials such as air, silicon gel, and foam in proper locations based on foot type and sport.

But, more is not always best. Often, adding shock-absorbing material increases unwanted motion of the foot. A balance must be struck between cushioning and stability. Some shoes will emphasise cushioning, others motion control, but most try to find a happy medium.

Components are added to the shoe to eliminate unwanted foot motion. One such device is a heel counter. “Virtually all sport shoes should have this—a reinforced internal structure wrapping around the calcaneus (ankle bone)“ says Tracey. This limits the motion of the ankle. Squeeze the heel of a shoe to find out if it is rigid enough.

Shape and Construction

The shape of the last — a wooden or composite model of a foot around which a shoe is built — and how a shoe is constructed determines fit, stability, efficiency of cushioning, and strength.

Straight-lasted vs curve-lasted shoes

Straight-lasted shoes suit persons with low arches or those who pronate (foot rolls inward). In contrast, a curved last helps those with higher arches. A semi-curved last is good for persons with normal arches and neutral foot motion.

Lasting is the process of stretching a shoe upper around a last to attach a midsole and an outsole. A board-lasted shoe has an upper attached to the bottom of a board that runs the entire length of the footbed on top of the midsole. This makes the shoe rigid and stable, suitable for those who overpronate or underpronate (foot rolls outward).

A slip-lasted shoe leaves out the board. The resulting shoe is lighter and flexible, allowing torsional forefoot movement, and good for rigid feet.

In a combination-lasted shoe, the board method is used in the heel and the slip method in the forefoot, incorporating increased stability in the rearfoot and moderate degree of forefoot stability suitable for mild to moderate overpronators.

A strobel-lasted shoe is constructed with a thin material acting like a sockliner stretched along its perimeter, giving a blend of stability and flexibility.

When in doubt, ask a sales assistant.

Other Design Properties

Sport-specific shoes address a variety of needs. Soles, for example, have to match the playing surface: herringbone patterns for court sports like basketball, badminton, and volleyball, and deep-lug rubber for trail running.

Similarly, materials used contribute to stability and performance. Running shoes and basketball shoes incorporate mesh and plastics to reduce weight, while leather is used to reinforce uppers for shoes used in sports with side-to-side motion.

Even among the same types of shoes, there are differences. Running shoes for racing are more flat and rigid, while those for fitness are elevated at the heel, and cushier.

Cross trainers, in part, answer the need for an all-purpose shoe. But they have their limitations. Most are excellent for the gym, weight room, and for some, even running. But for safety and efficiency, sport-specific shoes are often preferred if your budget allows.

Guide to Shopping for Shoes

The following tips will help you find the perfect shoes for your feet.

1. Do the wet foot test

Some stores provide a gel pad you can stand on to see the imprints of your feet. But you can also do the wet foot test at home or at a beach. Wet your feet and stand on a surface that will leave a footprint.

• If the whole sole appears in contact with the ground, the foot has a flatter shape and may roll inward when walking or running; shoes with more structure and motion control are commonly chosen.
• If the print shows an even, broad band between heel and forefoot, the foot shape is fairly typical; many people find moderate cushioning and support comfortable.
• If the print has a thin or non-existent band, the arch is higher and the foot may roll outward; flexible, cushioned designs are often preferred.

If necessary, a podiatric sports medicine specialist or an orthopedic surgeon can assess individual needs. Some people use supportive inserts known as orthotics.

2. Start with a good shoe store

Choosing the ideal shoe isn’t easy. So it helps if you shop at a store where they can help you with things such as measuring your feet and explaining the choices available.

3. Focus just on finding the best shoes for your feet

Don’t be distracted by side issues. A cheaper, “bargain” shoe could turn out to be a disaster because of poor fit. The same goes for a fancy, brand-name design that catches your eye.

4. Bring foot stuff along

Take along your preferred socks and an orthotic device if you use one. Also, wear the shoes you want to replace. They may be useful for comparison purposes and you can tell if your foot pronates or supinates by the pattern of wear.

5. Tips for getting the right fit

Shop in the afternoon, or after exercise, when your feet have swollen slightly. Tie your shoelaces as you would for an activity. Leave a thumb’s width between the longest toe and the tip of the toe box.

Quick fit check (in-store): Your heel should feel secure without slipping, the widest part of your foot should sit comfortably at the widest part of the shoe (no pinching at the ball of the foot), and your toes should be able to wiggle without rubbing the top or sides of the toe box. If you feel pressure points or “hot spots” in the first minute or two, they usually get worse with time, not better.

6. Test your shoes

A decent store will allow you to walk or run in their shoes. They should feel comfortable out of the box. Be in comfortable clothes to give you movement flexibility.

7. See the manufacturer’s recommendations

Take note of the shoe’s expected lifetime in particular. Running shoes, for instance, have to be replaced every 600 to 800 km, basketball shoes after so many games.