Choosing the Right Running Shoes

You can go a long way toward discovering what you need in a running shoe by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the “wet test,” below.

1) Pour a thin layer of water into a shallow pan

2) Wet the sole of your foot.

3) Step onto a shopping bag or a blank piece of heavy paper.

4) Step off and look down.

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch

If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this “pronation” absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch

If you see almost your entire footprint, you have a flat foot, which means you’re probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive “posts” to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch

If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you’re likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn’t collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It’s vital that an underpronator’s shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

Lacing Tips

Does your heel ever slip? Foot ever fall asleep or even experienced pain on the top of your foot? There’s a lacing tip for that!

For other performance tips, visit TriCity New Balance.

Heel Pain: Plantar Fasciitis

HEEL PAIN CAN BE CURED Heel pain among weekend sports participants, runners, and those beginning exercise programs is reaching epidemic proportions. Furthermore, heel pain is one of the most common and persistent foot problems affecting men and women. It originates deep within the foot, directly on the heel bone, or within the foot’s connective tissue — the fascia. The plantar fascia is a very thick band of tissue that covers the bones on the bottom of the foot. Pain results in the heel or arch when these tissues become irritated or inflamed or when small spurs grow on the heel bone itself. It is estimated that 15 percent of all adult foot complaints involve plantar fasciitis, the type of heel pain caused by chronic inflammation of the connective tissue extending from the heel bone to the toes. Plantar fasciitis occurs most frequently in adults 40 years and older, especially women. Being overweight and wearing inappropriate footwear are common contributing factors. The pain is most noticeable after getting out of bed in the morning, and it tends to decrease after a few minutes and returns during the day as time on the feet increases. New Balance Running Shoes: The following New Balance running shoes help with heel pain (plantar fasciitis): 1225, 1123 (best), 1012 (best), the 850 (best), and 993.New Balance Walking Shoes: If you are interested in walking shoes, the following styles should be considered if you have heel pain or plantar fasciitis: 927 (best), the 845 (best), and the 811 . Many patients attempt self remedies for heel pain, such as anti-inflammatory medications and over-the-counter heel pads, before seeking medical advice. To help diagnose the origin of heel pain, physicians take a thorough history to learn the time of day when the heel pain occurs, types of shoes worn most frequently, activity levels at work or during recreation, and if there has been any recent trauma to the area. X-rays often are taken to check for heel spurs, which indicate that the condition has been present for 6 to 12 months. Generally, the longer that heel pain persists, the longer it takes to cure it. Not all heel pain, however, is caused by plantar fasciitis. It also can occur from inflammation of the Achilles tendon, bursitis, arthritis, gout, stress fractures, or irritation of one or more of the nerves in the region. Sometimes in such cases, heel pain could be a symptom of a serious medical condition that should be diagnosed and treated separately. Conservative Treatment Works Initial treatment options for heel pain caused by plantar fasciitis include the following: Stretching the calf muscles regularly  Wearing the proper shoes. Shoes that do well to help with plantar fasciitis include those with strong arch support (This is different than high arch support). To determine whether or not a shoe has strong arch support, a torsion test is required. During the torsion test look for shoes that are stiff in the arch area and do not bend/flex in that area. If an athletic shoe bends in the middle, it may not provide the required stability and protection against heel pain. A shoe should bend in the area in which the toes bend and not at the arch. Using over-the-counter orthotics by New Balance, Spenco, Powerstep or Lynco (these orthotics are firm/hard through the arch; they are not soft, cushioned all-purpose inserts like Dr. Scholl’s). Taking anti-inflammatory medications Padding and strapping of the foot around the arch Injections of corticosterioids.Most patients with plantar fasciitis respond to conservative treatment within six weeks. If improvement occurs, initial therapy is continued until the heel pain is resolved. But if heel pain persists, the patient should be referred to a podiatric foot and ankle surgeon for further evaluation and more specialized treatment. Treatments for Persistent Heel Pain When conservative treatment fails to remedy heel pain, surgical options that may be considered are removal of a heel spur and separation of the fascial tissue from the heel bone (plantar fasciotomy). During surgery to separate fascial tissue, the podiatric foot and ankle surgeon makes a small incision on the inside of the heel and gently cuts away the tissue. During this procedure, if heel spurs are present they may removed after the fascial tissue is detached from the heel bone. Heel pain surgery normally is performed on an outpatient basis. A cast might be needed to immobilize the foot for two or three weeks after surgery and about a month of physical therapy is recommended after that. With no complications, recovery is complete in six to eight weeks. A relatively new non-invasive technique, extracorporeal shock wave therapy, also is effective for treating severe, chronic heel pain in adults. This new procedure uses a lithotriptor device — similar to those used to eliminate kidney stones — to generate shock waves aimed at the treatment site. The shock waves achieve therapeutic results by increasing blood flow to trigger a healing response. This eases inflammation in the heel and relieves chronic pain. With several surgical and non-surgical treatment alternatives available, heel pain should not be tolerated as a consequence of aging, injury, disease or regular physical activity. Sometimes a simple modification of daily activities to reduce stress on the feet can help relieve it. But for those with persistent heel pain, podiatric foot and ankle surgeons are the experts to consult for determining the most appropriate treatments.

New Balance Footbed Construction

A shoe’s footbed construction has a major impact on its performance characteristics. New Balance uses four types of footbed construction to deliver the optimal blend of stability, flexibility and weight.

Board Lasted Footbed
Board lasted shoes have a sturdy insole board running the entire length of the foot bed. This type of construction provides the greatest stability.

Combi-Lasted Footbed
Combi-lasted shoes employ slip lasting in the forefoot for enhanced flexibility and an insole board in the rearfoot to control excessive motion.

Strobel Lasted Footbed
Strobel lasted shoes are constructed with a thin material acting like a sock liner stretched along its perimeter. This construction provides an excellent blend of stability and flexibility.

Slip Lasted Footbed
Slip lasted shoes are constructed without an insole board. This provides the greatest possible flexibility and lightest weight.

Running or Walking Shoes?

Walking shoes vs. running shoes

Why walking shoes?
At first glance, walking and running seem very similar. But when you look closely at the two activities and the demands they place on your feet and your footwear, the two are really quite different. Differences that affect the need for, and design of, two very different styles of shoes. But before we get to the shoes, let’s take a look at walking and running and the body mechanics involved with each.

As you walk, the body’s weight is distributed more evenly on the foot than when you run. When walking, your weight rolls from the heel, through the ball and continues to the toe in one foot after the other. This gentler, rocking-chair like motion requires your feet to absorb the shock of only 1-2x your body weight with each step. And, during walking there are points where both feet are firmly on the ground, dividing weight. Running, on the other hand (or foot for that matter) requires the support of at least 2-3x your body weight and each stride has moments with neither foot on the ground. With each step, the outer heel absorbs most of the impact before distributing weight through the foot in an S motion through toe off. So what’s this mean to your shoes? Basically, it’s the old axiom of having the right tool for the job.

Walking shoes are designed with the specific body mechanics and strike path of walking in mind. They are constructed to be more flexible through the ball of the foot to allow a greater range of motion through the roll of the forefoot. They also have greater arch support to protect where the force is heaviest on the foot. Running shoes, in contrast, have more cushioning in the heel–the point of impact–and less protection through the ball of the foot. The amount of heat generated in the running motion is greater, so running shoes also are made with a higher amount of mesh to keep feet cool during exercise.

Picking the proper shoes can prevent discomfort, injury and will encourage you to maintain an active lifestyle. When you shop for shoes, wear the socks you exercise in. The shoes should be comfortable as soon as you put them on. The heel ought to fit snugly, not slip up out of the shoe. If the shoes are tight, do not expect them to stretch out, even if they look stylish. Since feet swell during the day, shop for shoes in the afternoon or after a long walk. To prevent painful blisters, calluses, and to avoid foot disorders like bunions and hammertoes, check for enough room on the sides of your feet, above your toes, and about a half-inch between the end of your longest toe and the shoe.

When picking a new pair of walking shoes, be sure to consider your arch type. You can determine this by bringing an old shoe to the store with you, or by dampening your foot and placing it on a piece of paper. What does your footprint look like? If you don’t see much of a footprint, you have a high arch. If it is wide, your feet are flat. Feet with high arches may be prone to stress because of the lack of natural shock absorption. Seek shoes with cushioning to alleviate this problem. If your feet are flat, they may not support your body well, leading to muscle and joint stress in your feet and knees. Walking shoes that are more structured will give you stability. Look for shoes with medial (inside) support to limit over-pronation and support your feet.

It is most important that your shoes feel comfortable so that you do not avoid exercising. Once your shoes are worn out, they must be replaced. If you can see through the outer sole to the midsole, or feel the support buckling as you exercise, it is time for a new pair. Even well-made shoes eventually degrade. The best advice is to keep track of the mileage on your shoe. On average, shoes last roughly 300-500 miles, so if you walk for exercise, keeping a weekly log of miles will help you understand when your shoes are ready to be replaced.

The best way to ensure that you will enjoy exercising is to have gear that fits right. Whether you decide walking, running, or cross-training is the best activity for you, now you can make an informed decision about the shoes that will help you achieve your goals.

Good Diabetic Shoes

Diabetic neuropathy refers to nerve damage that can cause loss of sensation or numbness or the opposite, hypersensitivity. This condition usually manifests itself in the feet and lower extremities first.

Shoe Recommendations:

Running: 1123, 1012, 993, 760, 587

Walking: 927, 846, 811

Pressure Relief Insole and an SL-2 shoe with plenty of room.

See ALL approved New Balance styles HERE

SADMERC & PDAC Approved Styles

The Pricing, Data Analysis and Coding (PDAC) has reviewed the documentation and information submitted for  HCPCS Coding. The  PDAC conducts reviews of products to determine the correct HCPCS code(s) of DMEPOS for Medicare billing. It is our determination that the Medicare  HCPCS code(s) to bill the four Durable Medical Equipment Regional Carriers (DMERCs) is/are: A550 For diabetics only, fitting (including follow-up), custom preparation and supply of off-the-shelf depth-inlay shoe manufactured to accommodate multi-density insert(s) per shoe. This HCPCS coding decision applies to the submitted products(s) as presented to and reviewed by the PDAC. Any modifications to the products(s) could change the  HCPCS code and would need to be reviewed for coding verification. The assignment of a HCPCS code the product(s) should in no way be construed as an approval or endorsement of the product(s) by PDAC or Medicare, nor does it imply or guarantee claim reimbursement or coverage. For questions regarding claim coverage or reimbursement please contact your regional DMERC here.

Shoes that Help with Plantar Fasciitis

Plantar refers to the sole, while fascia is a fibrous band of elastic tissue connected from the heel to all five joints (metatarsal heads) behind the toes. The inflammation of this tissue is plantar fasciitis which causes heel and arch pain.

Shoe Recommendations:

Running: 1226, 1225, 1123, 1012, 993, 760, 587

Walking: 927, 846, 811

Cross-Training: 855

Stabilizer Insole, Ultra Arch Insole

Additional, the Pro-Stretch.

HEEL PAIN CAN BE CURED
Heel pain among weekend sports participants, runners, and those beginning exercise programs is reaching epidemic proportions. Furthermore, heel pain is one of the most common and persistent foot problems affecting men and women. It originates deep within the foot, directly on the heel bone, or within the foot’s connective tissue — the fascia. The plantar fascia is a very thick band of tissue that covers the bones on the bottom of the foot. Pain results in the heel or arch when these tissues become irritated or inflamed or when small spurs grow on the heel bone itself.

It is estimated that 15 percent of all adult foot complaints involve plantar fasciitis, the type of heel pain caused by chronic inflammation of the connective tissue extending from the heel bone to the toes.

Plantar fasciitis occurs most frequently in adults 40 years and older, especially women. Being overweight and wearing inappropriate footwear are common contributing factors. The pain is most noticeable after getting out of bed in the morning, and it tends to decrease after a few minutes and returns during the day as time on the feet increases.

Many patients attempt self remedies for heel pain, such as anti-inflammatory medications and over-the-counter heel pads, before seeking medical advice. To help diagnose the origin of heel pain, physicians take a thorough history to learn the time of day when the heel pain occurs, types of shoes worn most frequently, activity levels at work or during recreation, and if there has been any recent trauma to the area. X-rays often are taken to check for heel spurs, which indicate that the condition has been present for 6 to 12 months. Generally, the longer that heel pain persists, the longer it takes to cure it.

Not all heel pain, however, is caused by plantar fasciitis. It also can occur from inflammation of the Achilles tendon, bursitis, arthritis, gout, stress fractures, or irritation of one or more of the nerves in the region. Sometimes in such cases, heel pain could be a symptom of a serious medical condition that should be diagnosed and treated separately.

Conservative Treatment Works
Initial treatment options for heel pain caused by plantar fasciitis include the following:

• Stretching the calf muscles regularly
• Wearing the proper shoes. Shoes that do well to help with plantar fasciitis include those with strong arch support (This is different than high arch support). To determine whether or not a shoe has strong arch support, a torsion test is required. During the torsion test look for shoes that are stiff in the arch area and do not bend/flex in that area. If an athletic shoe bends in the middle, it may not provide the required stability and protection against heel pain. A shoe should bend in the area in which the toes bend and not at the arch.
• Using over-the-counter orthotics by New Balance, Spenco, Powerstep or Lynco (these orthotics are firm/hard through the arch; they are not soft, cushioned all-purpose inserts like Dr. Scholl’s).
• Taking anti-inflammatory medications
• Padding and strapping of the foot around the arch
• Injections of corticosterioids.Most patients with plantar fasciitis respond to conservative treatment within six weeks. If improvement occurs, initial therapy is continued until the heel pain is resolved. But if heel pain persists, the patient should be referred to a podiatric foot and ankle surgeon for further evaluation and more specialized treatment.

Treatments for Persistent Heel Pain

When conservative treatment fails to remedy heel pain, surgical options that may be considered are removal of a heel spur and separation of the fascial tissue from the heel bone (plantar fasciotomy). During surgery to separate fascial tissue, the podiatric foot and ankle surgeon makes a small incision on the inside of the heel and gently cuts away the tissue. During this procedure, if heel spurs are present they may removed after the fascial tissue is detached from the heel bone.

Heel pain surgery normally is performed on an outpatient basis. A cast might be needed to immobilize the foot for two or three weeks after surgery and about a month of physical therapy is recommended after that. With no complications, recovery is complete in six to eight weeks.

A relatively new non-invasive technique, extracorporeal shock wave therapy, also is effective for treating severe, chronic heel pain in adults. This new procedure uses a lithotriptor device — similar to those used to eliminate kidney stones — to generate shock waves aimed at the treatment site. The shock waves achieve therapeutic results by increasing blood flow to trigger a healing response. This eases inflammation in the heel and relieves chronic pain.

With several surgical and non-surgical treatment alternatives available, heel pain should not be tolerated as a consequence of aging, injury, disease or regular physical activity. Sometimes a simple modification of daily activities to reduce stress on the feet can help relieve it. But for those with persistent heel pain, podiatric foot and ankle surgeons are the experts to consult for determining the most appropriate treatments.

Foot Health and an Aging Population

New Balance provides the right fit. Since 1900 the life expectancy of the average American has increased by about 30 years. Older persons have become an increasingly significant proportion of our total population — and their numbers are growing rapidly. In 1900, for example, there were three million Americans aged 65 or older. In the year 2000, older people outnumbered children for the first time in history.

If older people are to live useful, satisfying lives, they must be able to move about. Mobility is a vital ingredient of the independence that is cherished by our aging population, and foot ailments make it difficult or impossible for them to work or to participate in social activities.

Foot Problems Can Be Prevented

For reasons that are difficult to fathom, many people, including a lot of older people, believe that it is normal for their feet to hurt, and simply resign themselves to enduring foot problems that could be treated.
There are more than 300 different foot ailments. Some can be traced to heredity, but for an aging population, most of these ailments stem from the cumulative effect of years of neglect or abuse. The most common abuse stems from improper or ill-fitting shoes. A shocking number of people wear shoes that are far too small.

Your Foot Changes With Time

Whether due to neglect or abuse, the normal wear and tear of the years causes changes in feet. As a person ages, their feet tend to spread, and lose the fatty pads that cushion the bottom of the feet. Additional weight can affect the bone and ligament structure. Older people, consequently, should have their feet measured for shoe sizes more frequently, rather than presuming that their shoe sizes remain constant. Dry skin and brittle nails are other conditions older people commonly face. Finally, it’s a fact that women, young and old, have four times as many foot problems as men, and high heels are often the culprits.

Observing preventive foot health care has many benefits. Chief among them are that it can increase comfort, limit the possibility of additional medical problems, reduce the chances of hospitalization because of infection, and lessen requirements for other institutional care.

Foot Treatment:
1. Properly fitted shoes are essential; an astonishing number of people wear shoes that don’t fit right and cause serious foot problems. This is the single best treatment for your feet. More foot problems are solved by wearing larger shoes than any other treatment that is easily available.
2. A shoe with a firm sole and a soft upper is best for daily activities.
3. Shop for shoes in the afternoon; feet tend to swell during the day.
4. While running and other high-impact exercise is good for the body, walking is less strenuous on the body and joints. Therefore, we recommend walking as the best type of exercise.
5. Never cut corns and calluses with a razor, pocket knife, or other such instrument; use over- the-counter foot products only with the advice of a podiatrist.
6. Bathe your feet daily in lukewarm (not hot) water using a mild soap preferably one containing moisturizers.
7. Trim or file your toenails straight across.
8. Inspect your feet daily.
9. Visit your podiatrist twice a year and allow him/her to examine your feet. 

Foot Pain – Do you know what the right shoe size is?

When clients of mine come into one of my New Balance stores or email me after they’ve visited TriCity New Balance online they often complain about foot pain and ask how I can help find the right shoe to help them decrease the pain while playing sports, walking, or hiking. The first thing I like to do is to ask them why they always insisted on having shoes that fit so tight.

To most people when they shop for shoes they don’t shop for the right fitting shoe. They shop for a shoe that is either too small or too tight. I’m passionate in teaching that a good fitting shoe should leave room so that the foot has proper room to shift, and so that the arch in the foot stays arched. It’s also important that for each company you shop with knowing that shoe sizes are a bit different for each. I’d say that 70-75% of my first time clients do not have properly fitted shoes which is why I personally make sure everyone of my employees are taught how to properly measure and consult on the right fitting shoe so that my clients make less trips to the doctors. I find this to be lost in a lot of other companies and stores that only care about moving the product. I believe that our business is about doing the right thing for the customer which includes fully educating them about how their shoe selection will impact more than just their wallet or performance. It’s about educating them about how their shoe selection will also impact their quality of life.

For instance if I take a measurement on a Brannock Device (you know, that old fashion metal thing your foot goes in) and the shoe size that is returned to me is 9 then I’ll start with a 9 ½ or a 10 when fitting one of my customers. One of the other nice things about New Balance is that we have different widths for most of our shoes and can customize the order. If someone is a 9 shoe size in length and an 11 shoe size for width, we can accommodate that. Make sure that when you shop for shoes that you not only have proper length but width as well. While a lot of my clients shoe length stays the same over time the width can change based on weight gained (pregnancy) and lost (surgery).

Some of the complications that arise from improperly fitted shoes can include:

Decrease in foot arch – Your foot is naturally arched to allow the foot to support the weight of your body and maintain proper posture. A decrease in foot arch could lead to the arch collapsing which could cause long term pain or discomfort. Most of the time foot arch is inherited but can be altered based on the way you train your foot and what shoes you wear.

Heel pain – General heel pain or plantar fasciitis can be as basic as pain that is felt close to the heel bone or could be caused by a strained plantar fascia connective tissue which connects the heel bone to the toes. It can occur in all humans but is most frequent in adults 40 or older. Having the correct shoe size which allows for proper stretching can prevent some of the wear and tear on these muscles.

Turf Toe – For those athletes that compete year round outside on the Football field or Soccer field turf toe can be prevented by wearing a shoe that allows for more room. Turf toe is pain that is located at the base of the big toe. It’s usually caused from jamming the toe or pushing off during competition or practice. It can cause inflammation and sideline athletes for weeks. This happens more often for those athletes that participate on a hard surface or artificial surface since those surfaces tend to never soften up after rain.

In closing make sure that you take the time to think about the types of shoes that you currently have and if they are a proper fit. In a lot of cases you are still able to obtain the same “style” being a half size or size larger that you would if you had a size that was skin tight (I know this can be especially hard for the ladies). If you have any questions or would like to chat about this feel free to shoot me an email at wesmccluney@newbalanceatlanta.com or visit my site which has more information at www.tricitynewbalance.com

I hope everyone had a wonderful memorial day weekend the other week and look forward to seeing you all in my stores or chatting with you online or off during the next few weeks as we gear up for fourth of July festivities.

Wes

About Wes: Wes McCluney was raised in Memphis, TN where his family owned and operated Athletic Shoes, Etc for over 25 years. He was born into the shoe business and during early childhood was actively involved in the community and especially sports. After playing football for and graduating from The University of Virginia Wes became actively involved in building the New Balance Brand in Atlanta, GA. He joined his Father and business partner in opening several New Balance stores throughout Tennessee and Georgia and was the vision behind www.tricitynewbalance.com