1. 11 Flexible or Supportive: Choosing the Right Shoe for You This presentation is part of the Get Fit Topeka!, a seven-week challenge to help you make fitness, nutrition and wellness a healthy habit in your life. A presentation by Jeff Smalley, PT Physical Therapist St. Francis Health Center Outpatient Rehabilitation and Sports Medicine Kerry Smalley, PT Physical Therapist St. Francis Health Center Outpatient Rehabilitation and Sports Medicine

2. 22 Disclaimer The content of this presentation is not intended to be a substitute for professional medical advice, diagnosis or treatment. You are encouraged to confer with your doctor with regard to information provided here and to review the information carefully with your professional health care provider.

3. 3 What type of foot do you have? Flexible foot –Loss of arch or a “flat foot” –Also called the “pronated foot” Rigid foot –Higher arch –Also called the “supinated foot” Neutral foot –In between a flexible and rigid foot

4. 4 What type of foot do you have? Instructions: 1.Gather a pen, piece of paper and a wet washcloth. 2.Dampen underside of foot. 3.Step up and stand with wet foot on paper. 4.Try to keep your weight equal on both feet. 5.Hold position for about five seconds. 6.Step off, then outline the wet area with pen. 7.Repeat procedure with other foot. Do this quick check to determine your foot type

5. 5 What type of foot do you have?

6. 6 Flexible foot – generally needs more supportive shoe –Motion control shoes will: Decrease abnormal alignment Decrease instability of foot with walking Rigid foot – generally needs more flexible shoe –Provide more cushioning to absorb shock –Allow for more mobility of foot during walking What type of shoe is better for your foot type?

7. 7 Shoe salesperson: Specialty shoe stores that sell only athletic shoes are more likely to have staff specially trained to help you in your shoe choice decisions. Torque test: Hold the front of the shoe and the heel, then twist it like you would wring a towel. A supportive shoe will have little twisting ability while the flexible shoe may fold over itself. How do you know whether your shoe is more supportive or flexible?

8. 8 Whether you have a neutral foot or are unsure whether the shoe is right for you, trying them out is a quick way to see whether they will be helpful. Wear socks that you would normally wear when exercising to test them. Shop later in the day when your feet are usually bigger. Within a few minutes of wear, you should know whether it is comfortable for you. There should be no breaking in period. How do you know whether your shoe is more supportive or flexible? Do a test drive!

9. 9 Hand wash or use gentle cycle for washing shoes, if manufacturer allows. DO NOT leave shoes in sun to dry or use dryer. Shoes will warp and become deformed and less stable to wear. Place in non-humid area to air dry. Have two pair of shoes and alternate using them every day if you can. Cleaning Your Shoes

10. 10 Foot and ankle pain are common difficulties, which can lead to loss of motivation and drive to exercise. If you already have chronic foot or ankle pain, it may be beneficial for you to address this with your physician before beginning an exercise program. An order for physical therapy from your physician may be beneficial to provide you with exercises, treatment solutions or further shoe and possibly orthotic suggestions to help you manage your symptoms and keep on exercising. Foot and Ankle Pain

11. 11 Flexible or Supportive: Choosing the Right Shoe for You Jeff Smalley, PT, and Kerry Smalley, PT St. Francis Health Center Outpatient Rehabilitation and Sports Medicine (785) 295-8045