Expensive 'high-tech' shoes not practical nor correct<\/p>\n
By Hario Tilarso<\/p>\n
JAKARTA (JP): Most Indonesians believe that the very
\nexpensive, \"high-tech\" shoes often seen in TV and magazine
\nadvertisements are the best. They also believe that one brand of
\nshoe is perfect for every type of foot.<\/p>\n
In reality, there is no best brand of shoe. And a good shoe is
\nnot always an expensive shoe.<\/p>\n
Runners must carefully select their shoe because proper shoes
\ncan reduce the risk of injury and raise running performance.<\/p>\n
A good running shoe has two major functions:
\n 1. To absorb the shock each time the foot hits the ground.
\n 2. To control the inward and outward movement of the foot.<\/p>\n
To build a good cushioning shoe, manufacturers must use soft
\nmidsole materials, but to limit movement, the shoe must be made
\nfrom firmer materials. Unfortunately, these two aspects are very
\ndifficult to combine, so there is no perfect shoe.<\/p>\n
A shoe with good movement control limits pronation (walking on
\nthe inside of the foot). A shoe with better cushioning will allow
\nmore pronation.<\/p>\n
A shoe that allows pronation contributes to knee injuries,
\nshin splints and Achilles tendinitis (pain around the heel). In
\nthis case, the foot must be corrected by a good shoe that
\ncontrols inward-outward movement, limiting excessive pronation.<\/p>\n
A well cushioned running shoe, however, limits impact which
\nhelps minimize injury.<\/p>\n
One of the most important parts is the midsole, the middle
\nportion of the base of the shoe. Midsoles lose up to 10 percent
\nof their initial cushioning capacity within a few hundred
\nkilometers.<\/p>\n
A check of the outsole, or other portions of the base of the
\nshoe will provide an indication of footstrike patterns. Most
\npeople are heel-strikers, that is, they hit the ground with their
\nheels, and the will wear out the outside of the heals first.<\/p>\n
Most shoes are therefore built with very good cushioning
\nmaterial in this area of the heel. Usually the heel is very
\nthick, about 2 to 2.5cm thick. The heel is also protected with a
\nfirm material known as heel-counter. This is made to ensure that
\nthe heel does not move sideways when striking the ground.
\nForefoot-strikers, people who first hit the ground with the ball
\nof their foot, will show wear on the front outside portion of the
\nshoe. In this case, they need a shoe that has a full length
\nabrasion resistant outsole.<\/p>\n
The weight of the shoe is another concern. A very light shoe
\nis of course much better than a heavy one, provided that the
\nweight decrease does not affect the stability and motion control
\nproperties of the shoe.<\/p>\n
Runners should always evaluate their foot type before choosing
\na running shoe. According to foot experts, the foot types are:
\nnormal, rigid (high-arched) and flexible (flat-arched).<\/p>\n
Generally, the rigid, high-arched foot doesn't absorb shock
\nwell. This means that it requires a shoe with maximum cushioning
\nproperties -- a shoe with a very soft midsole. The flat-arched or
\nthe flexible foot very often pronates excessively and therefore
\nneeds a good motion control (inward-outward movement control)
\nshoe -- a shoe with a firm midsole construction. The only way to
\njudge whether the shoes are right or not is to try them one and
\nwalk around.<\/p>\n
If the runner is satisfied with a certain running shoe and has
\nbeen running injury-free, then they should stick to that make of
\nshoe. If they aren't satisfied, carefully inspecting the old shoe
\nto determine their needs is the best way to choose another shoe.<\/p>\n
Checking with a sport medicine specialist or an orthopedic
\nsurgeon, to make sure which shoe is needed, is also a good idea
\nif problems persist.<\/p>\n
The right shoe, keeps runners running longer.<\/p>\n
Hario Tilarso is a physician specializing in sports medicine and
\na member of the board of executives of the Indonesian Amateur
\nCycling Association (ISSI).<\/p>",
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