Choose workout shoes carefully

My daughter’s wedding is over. Everything was perfectly perfect.

I do, however, think my feet may be permanently damaged from the cute shoes that I had to wear because they looked so good with my dress.

I guarantee you that they were not made to dance outside on a concrete floor, especially to that song that has you stomping around and hopping one, two and three time ( I think it is called the “Cuban Shuffle”).

I was so caught up in all the fun that I did not go to the car to get my more comfortable shoes. So, after a while, I just kicked off my shoes and danced barefoot. That was mistake number two. Oh well, what we do for our kids, right?

Which brings me to the topic of today – how to choose the right shoes for your workout. Appropriate workout shoes are the number-one thing that you must have to keep yourself injury-free.

You can skimp on some of the other expensive attire, but good shoes are a must.

Athletic shoes have become as high tech as cell phones. Choosing the right shoe can be very complicated and confusing, not to mention expensive.

You will be happy to know the first step is deciding what type of shoe you need. If you engage in a specific activity two or three time each week, such as running, walking, tennis, basketball or aerobics, you will need a pair of shoes designed specifically for that activity.

A cross-training shoe may be a good alternative for those who engage in several different activities. But if you are a runner, choose running shoes, or if you walk, choose walking shoes, and so on.

Wearing the wrong shoe can cause ankle, shin, knee and back problems. They do not have to cost a fortune, but be prepared to pay a moderate price, it is must cheaper than a visit to the doctor.

According to the American Council on Exercise (ACE), there are several tips you should follow when purchasing a new pair of athletic shoes:

-- General recommendations include getting fitted for footwear toward the end of the day. It’s not unusual for an individual’s foot to increase by half a shoe size during the course of a single day.

However, if you plan to exercise consistently at a specific time, consider getting fitted at that exact time.

-- Allow a space up to the width of your index finger between the end of your longest toe and the end of the shoe. This space will accommodate foot size increase, a variety of socks and foot movement with the shoe without hurting your toes.

-- The ball of the foot should match the widest part of the shoe, and you should have plenty of room for your toes to wiggle without experiencing slippage in the heel.

-- Shoes should not rub or pinch any area of your foot or ankle. Rotate your ankles while trying on shoes, and pay attention to the sides of your feet and the tip of your toes, common areas for blisters.

-- Wear the same weight of socks that you intend to use during activity. Look for socks that are made with synthetic fibers such as acrylic, polyester or Coolmax for better blister prevention.

I also have some more great recommendations for choosing the right shoes to make your feet happy. I will share those with you next week.

LINDA STOLLINGS is a personal fitness trainer in Bristol, Tenn. E-mail her at info@fitprescriptions.com or visit www.fitprescriptions.com.