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Paula had gained 20 pounds since she moved to San Diego 6 months ago.  She knew that she had to change something or her weight would get out of control.  Convinced that running would do the trick, she grabbed a pair of walking shoes out of her closet and started running for 20 to 30 minutes every other day.  After a few weeks, her right knee started hurting.  Eventually, the pain got so bad that she had to stop running.

Paula’s intentions were good, but her shoe choice wasn’t.  Her injuries probably could have been avoided if she had worn the appropriate shoes.  Wearing the wrong shoes for an activity can cause injuries or aggravate existing problems.  Shin splints, heel pain, tendinitis and stress fractures are just a few examples of injuries you can develop if you wear the wrong shoes.

How are the different types of athletic shoes different?
Before you start an activity, get the right athletic shoes.  Not only will that enhance your performance, but it can also prevent injury.  Each type of athletic shoe is designed to protect the area of the foot that is placed under the most stress during a specific activity.  Here are 4 different types of athletic shoes and the differences between them:

1. Running shoes: These are designed for forward motion and high impact.  Look for lightweight, durable shoes that have good traction, cushioning, flexibility and stability in the heel.
2. Walking shoes: These should be lightweight, breathable, have good shock absorption, smooth tread and curved soles to facilitate the rocking motion of walking.
3. Court shoes: These shoes are used for basketball, volleyball, tennis and other racket sports.  They are designed for side-side, forward and backward movements.  These shoes are heavier and stiffer than running and walking shoes and take much more abuse than other shoes.  A good pair will have very strong outer soles and reinforcement under the toes to support your feet during stop and go action and side to side movements.
4. Cross trainers: If you engage in a variety of activities and can’t spend the money on multiple shoes, cross trainers may be the answer.  These shoes combine the characteristics of different types of athletic shoes, providing good cushioning and heel support for jogging and walking, and ankle support and added stability for court sports.  However, they aren’t as good as more specialized shoes are in their area of specialization.

What should I look for when buying shoes?
Choosing the proper shoes for an activity can be tricky because there are so many options.  Here are 7 tips to follow when choosing athletic shoes:

1. Shop at the end of the day or after a workout: Feet swell when we are on them all day or after playing sports.  This is the best time to try on shoes because the shoes need to fit properly when your feet are at their biggest.  Otherwise, blisters and calluses may develop.
2. Try shoes with the socks you will wear during the activity: This will give you a better idea of the true fit of the shoe.  Some socks are thicker than others and require more space.
3. Wiggle your toes: You should be able to freely wiggle all your toes, while the heel remains snug.  The space between the longest toe and the edge of the shoe should be about the width of your thumb.  And avoid shoes where your heel slips as you walk or run.  That causes instability, blisters and other foot/ankle injuries.
4. Don’t rely on shoe size: Fit depends on the brand and style, not just on the size.  You might be a size 7.5 in one shoe and an 8 in another.  Every brand fits differently.  So, try the shoe in the store and walk or run a few steps.  Pick shoes that fit comfortably.
5. Shoes should be comfortable right away: No break in period should be needed.  If they aren’t comfortable the minute you put them on, they are not the right shoes.
6. Know your feet: Shoes should support your walking pattern.  If you have low arches, you need a shoe that provides motion control and support.  If you have high arches, you need a shoe that provides a lot of cushion.  And if you have a neutral arch, you need a shoe that provides both cushioning and support.
7. Seek professional help: If you are unsure what type of foot you have or what shoe to pick, ask a qualified shoe salesman to help you select the best shoe for your foot and the activity that you plan on participating in.

The bottom line:
Wearing the correct athletic shoes is very important for preventing injuries and improving your performance.  So, take the time to choose a properly fitting shoe.  It is well worth a little extra time.

Almost everyone has experienced the unpleasant sensation of foot blisters at one time or another.  They tend to occur at the heel or soles of the feet.  And wow can they be uncomfortable and even painful sometimes.  They can make walking a living nightmare.  If you put your body weight on that blister, every step ends with a painful cringe.  But you can take some simple precautions to prevent blisters.

How do you get blisters?
Foot blisters are caused by friction or pressure on the skin, mainly due to excessive rubbing from ill-fitting shoes and socks.  Over time, this can cause the top layer of the skin to separate from the underlying layer, which allows fluid to fill the gap between these two layers resulting in that bubble that you recognize as a blister.

Moist, warm conditions are optimal for blister development.  That’s why blisters are more common in hot weather, when feet are more likely to swell and sweat.

Can blisters be prevented?
The good news is that you can prevent blisters by following these few, simple suggestions:

1. Wear proper socks: Socks that are too little or too big can cause blisters.  Also, when you exercise it may be beneficial to wear moisture-wicking socks.  These socks reduce moisture and friction.
2. Wear appropriate shoes: If you are on your feet a lot, you should avoid sandals and shoes with straps.  They are more likely to cause blisters.  Instead, make sure to go with walking shoes.  Don’t forget, you always need to wear socks with these shoes.  Even perfectly fitted shoes can cause blisters when worn without socks, especially in hot weather.
3. Keep feet dry: If your socks are moist, change them right away.  If you’re prone to sweaty feet or will be very active on a given day, keep a spare pair of socks where you can easily change into them if needed.  The goal is to keep your feet dry.  This will reduce your chances of getting a blister.

What do I do if I get a blister?
If you get a blister, the treatment depends on the size of the blister.  The goal is to treat the blister as soon as possible and keep it from getting larger and possibly infected.  Here are a few tips for treating your blister:

1. Small blisters: If it is a small blister and causes little to no discomfort, the best thing to do is to leave it alone.  It will heal on its own.  Just make sure to keep it dry and clean.  If you want to keep pressure off the blister, you can apply a moleskin pad with a hole cut in the middle of it.  This will reduce the friction that might make it grow.
2. Large blisters: If you have a large blister and it is painful when you walk on it, than you may want to puncture and drain it.  If you decide to do that, make sure to first clean and disinfect the blister before puncturing it.  Then make a small puncture near the edge of the blister with a small sterile needle. (Sterilize the needle by holding it in a flame for a few seconds while being careful not to burn your hand on the hot metal.)  Then gently squeeze the liquid out of the blister, cover it with a tight bandage and let it heal naturally.  Make sure to keep the blister dry.  If you notice any signs of infection, such as, reddening, swelling or pus, call your doctor.

So, the next time you are thinking of going for a long walk or run, make sure to wear the appropriate socks and shoes.  That way, you can enjoy your exercise and avoid the discomfort of blisters afterwards.

Today I would like to talk about a subject that is dear to my heart.  That’s right, running.  Both my dad and mom were runners.  They got me started competing in track when I was in elementary school and I have been running ever since.

Running is really the gold standard of exercise. It is considered one of the best aerobic sports out there. Every other aerobic fitness program is measured against it.

In this show, I discuss the health benefits of running, how to get started running, proper running form and tips to prevent injury.

Some references I used while researching this show are The New Wellness Encyclopedia, healthstatus.com and about.com.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!