Modern athletic shoes have evolved significantly over the years. Today, there is a wide variety of athletic shoes tailored for each sport, featuring numerous brands, styles, and characteristics within each category.

With so many options, entering a store to choose athletic shoes can be daunting. Here are some factors to consider to help you make the best decision for supporting and protecting your feet while also preventing injuries.

Determining your foot type

Before discussing specific shoes, let’s talk about your feet. Before choosing an athletic shoe, knowing what type of foot you have is important.

If you have flat feet, you may lack proper support, which can lead to strain and stress on your feet, legs, and knees.

If you have a high arch, your feet may be more susceptible to overuse injuries during sports and exercise. Because a high-arched foot is more rigid, it tends to absorb shock poorly.

One way to determine your arch type is to place your wet foot on dry concrete or a piece of paper. You may have flat feet if most of your footprint shows up on the ground or paper. If most of the middle portion of your footprint is not visible, you may have a high arch.

If you think you might have flat feet or a high arch, it’s best to consult a podiatrist for an evaluation so you can choose the right shoe for your foot type.

Anatomy and fit of an athletic shoe

A shoe is made up of many parts that are meant to provide support and protection:

• The outer sole is the outermost surface of the sole, the tread.
• The upper is the uppermost part of the shoe, which contains your foot and has the laces.
• The midsole is the layer of material between the upper and the outer sole. This layer provides most of the shock absorption and stability of the shoe.
• The shank is the area of the midsole from the heel to the ball of the foot.
• The counter is the rigid piece surrounding the back of the heel, which supplies stability to the foot.

When searching for athletic shoes, choose a pair that offers maximum support and protection. Athletic shoes designed for most sports should have a heel height of at least 1 inch. To check a shoe’s stability, hold it at each end and bend it upward. A shoe featuring a supportive, rigid shank should bend only at the part under the ball of the foot, not at the arch. Squeeze the heel counter at the back of the shoe; it should feel firm and rigid, not easily bent.

Finding the proper fit

A proper fit is a crucial factor in selecting the right shoe. It's essential to choose a shoe based on its fit rather than its labeled size. Shoe sizes can vary between styles and manufacturers. Ill-fitting shoes can lead to blisters and injuries to your toes and toenails. To avoid shoes that don't fit you properly:

• Shop for shoes later in the day when your foot may be a little swollen. This will give you a better idea of how the shoe will fit and whether it will be comfortable.
• Wear the socks you use for exercising when trying on shoes.
• Allow about ½ inch (a finger’s breadth) between the edge of the shoe and the end of your longest toe. Make sure the width and height of the toe box are wide and high enough to accommodate your toes and the widest part of your foot. If one foot is longer or wider than the other, select the size for the larger foot.
• Your heel should fit snugly in the counter of the shoe without slipping or causing rubbing or irritation.

When possible, choose shoes that you can return. Wear them around the house, and if they aren't comfortable, return them. Shoes should feel comfortable the moment you try them on in the store. Be cautious of shoes you think you need to “break in” to enjoy comfort.

Types of athletic shoes

Choosing the proper athletic shoe is important, both for enjoying a sport and reducing the risk of injury. Different types of athletic activity put stress and strain on various parts of the body. The wrong athletic shoe can cause injury not only to your feet but also your knees, hips, back, and other parts of your body.

The type of exercise or sports activity you participate in will help determine which shoe may be best for you. Serious participants in any sport should consult with their coach, trainer, or other professional who specializes in the sport and has personal knowledge of their specific interests, abilities, and level of participation.

Running Shoes

Running shoes should provide cushioning, traction, and stability. The outer sole should be durable, the counter and midsole shank should be rigid, and the shoe itself should be as light and flexible as possible. Running shoes tend to have more cushioning in the heel and less at the ball of the foot. Running shoe uppers tend to have more mesh to keep the feet cooler.

Walking Shoes

A walking shoe should have a comfortable, soft upper with good shock absorbency, a relatively smooth tread, and a rocker-type sole that would encourage the natural roll of the foot during walking. Walking shoes should provide stability and durability on different walking terrains.

Cross-training Shoes

Cross-training shoes give more control for lateral or sideways motion and shock absorbency, making them a better choice for activities like aerobic classes. Running and walking shoes are built more for forward motion and do not provide as much lateral stability as cross-trainers. Most cross-trainers also have a wider outer sole than running or walking shoes, which adds to the shoe's side-to-side (or lateral) stability.

Court and Field Sports Shoes

Sports such as tennis, basketball, soccer, or baseball require a shoe specific to each sport. Court shoes (tennis, basketball, racquetball, volleyball, pickleball) should be sturdy with a stable sole made for indoor court activity. They should have support for side-to-side as well as back-and-forth motions. Field sports shoes (soccer, football, baseball) usually have cleats, studs, or spikes. You should consult your coach or trainer for recommendations.

“Barefoot” Shoes

“Barefoot” shoes usually have uppers made of lightweight material, with soles of 3-millimeter-thick polyurethane. They may have separate pockets for each toe. Barefoot running can cause injury in individuals with underlying biomechanical foot problems. If you are seriously considering barefoot running or “barefoot” shoes, you should first consider an examination by a podiatrist to determine if you have any underlying structural issues with your foot that need to be considered and addressed.

How many different pairs of athletic shoes do you need?

Whether you really need a pair of shoes for each sport you participate in will be determined by the sport and your level of participation. For example, walking in a running shoe is possible, depending on the shoe, the comfort, and the level of activity. However, due to the walking shoe structure and the more significant stress placed on the foot when running, it is not recommended to run or jog in walking shoes. Because walking shoes are stiffer and running shoes are more flexible with extra cushioning to handle greater impact, it is recommended that you get a pair for each activity if you do both frequently.

One final note

It is important that you retire worn-out, beloved old shoes to prevent injury through a loss of support and shock absorbency. Check your shoe often for evidence of wear. Even if your athletic shoe still looks good, if they have taken you more than 300-500 miles, it may be time to replace them.

This article was reviewed by Lindsay Johnson, DPM, FACFAS, Chief of Podiatry at Atrius Health