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Foot Care: The Magic of Fit

by John Vonhof, Author of "Fixing Your Feet" (johnvonhof@attbi.com)

One of the things I have learned over the years is that everyone's feet are unique. Yours may look similar to mine, yet they are as different as our fingerprints. Although our feet may fit into the same size and shape of shoe or boot, there are differences in how our feet actually mold into the shoe. Corns, bunions, susceptibility to blisters, toe length, the type of arches, and the shape of our feet, are just a few of the factors that affect our fit into shoes. Well fitting shoes or boots are key to maintaining healthy feet during a long distance hike. Though this article may make fit seem complicated, these are all important factors in keeping your feet healthy.

Carefully choose your footwear based on the hike you will be doing: the terrain expected, the length of the hike, and your level of experience. If you are used to wearing running shoes and they work for you, continue with them until the terrain changes and sturdier footwear warrants them. If, however, the terrain requires better support, you may be wise to select a sturdier boot. Climbing up and down well-worn dirt trails is much different than climbing shale and snow.

When shopping for shoes or boots, try on several different pairs by several different companies. This will help you identify those that feel good initially versus those that just don't feel quite right. Knowing how different shoes and boots fit your feet will help in the final selection. When going to buy new shoes, you may have a preferred shoe, sometimes based on magazine ads or on the recommendations of others, but buy only those that fit the best. Whichever type of shoe you wear, be sure to break them in if they are stiff and unyielding.

Remember that your footwear must work with your socks, insoles, and orthotics (if you wear them). As much as possible, buy shoes that conform to your feet. Do not expect your feet to conform to the shoes. When buying shoes, remember to try them on with the same socks you wear hiking. If you favor certain insoles, take them along to the store and replace the usually flimsy insoles that come in new shoes. If you wear orthotics, take them along too. Be sure to allow enough toe space when buying either shoes or boots. Make sure you can wiggle your toes. Allow about a 1/2² space between the end of the longest toe and the front of the shoe. When the foot is in the shoe, the arch naturally flattens. Since the heel is held in place by the heel of the shoe, the foot can only move forward. If the shoe does not have this bit of extra space in the toe box, the toes become cramped. Toenail problems, blisters, and calluses may develop. This important consideration is the fit problem most often overlooked.

Shoe inserts deserve special mention. It can be to your advantage to buy new insoles with the shoes. They usually offer better support and more cushioning than the kind that come in the shoes. If the foot does not fit the insert, then the shoe will have to stretch to accommodate the difference or there may be excessive room in the shoe, which can lead to blisters and other foot problems. The insert should fit the shoe and your foot. To check the fit of an insert, place your heel in the depression made for the heel. There should be an inch to an inch and a half from the tip of you longest toe to the tip of the insert. None of your toes or any part of the foot should lap over the sides of the insert. If they do, is it because the insert is too narrow or is it because of a curved foot and straight insert or vice versa? The foot should not be more than about a quarter inch from the edges of the insert either. This includes the area around the heel or the shoe may be too loose. Check to see if the arch of the insert fits in the arch of your foot. Finally, if all the above criteria are met then try on the shoe with the insert. If changing to a new type of insert be sure they fit with your old socks.

Socks vary in thickness, and changing socks can change the way your feet fit inside your shoes. Wear the same socks when trying on shoes as you wear hiking. When buying new socks, be sure they will not alter the fit of your shoes. If your new socks make your shoes fit tighter, you may be able to fix this with new slightly thinner insoles.

During long hikes, your feet may enlarge by one or more sizes. This may require changing shoes at some point. Be sure these shoes are as good as the one you were wearing and have the same inserts.

Shoelaces are fairly basic but can cause problems. Sometimes a shoe will lace too tightly over the top of the foot. If so, they usually can be laced in some other way. Learn how to lace your shoes to accommodate your unique feet. Hammer toes, Morton's toe, bunions, calluses, and loose heels can all be helped by lacing your shoes differently.

Before you buy a new pair of shoes, run your fingers around the inside to determine whether there are any rough spots, overlapping or raised seams, or other potential pressure points that could cause hot spots or blisters. These may be able to be rubbed flat or softened. Ask the store for another pair to determine if the spots are common to that style or just one particular shoe or boot. If these spots are common to that particular shoe or boot, you may have to customize your footwear for a good fit.

Check your shoes for any ledges, ridges, or extrusions around the ankle or heel that will rub into your feet and potentially cause a problem. These may be there due to stitches, extra foam, or by design. The contour around your heel and ankle has to be smooth from the base of your foot all the way up to your ankle or the top of your heel. You may be able to apply duct tape and/or moleskin on the foot and over the problem area. By mending both the foot and the shoe you may be able to save your foot from further damage.

Certified pedorthists are trained to work on the fit or modification of shoes and orthotics to alleviate foot problems caused by disease, overuse, or injury. He or she may be able to modify your running shoes or boots, internally or externally, for a better fit. The Pedorthic Footwear Association, at www.pedorthics.org, may be able to connect you with a specialist in your area.

On a final note, my free monthly new electronic newsletter, the Fixing Your Feet Ezine, offers several articles, tips, new products and product reviews, and related links. You can subscribe for free at www.footworkpub.com.