"Oh, my aching feet!" Although feet are not a very glamorous subject, they play a vital role in your fitness routine. A recent survey by the American Orthopaedic Foot and Ankle Society found that 88% of women wear shoes that are too small for their feet. (That’s almost up there with Oprah’s recent finding that 90% of women are wearing the wrong size bra. What’s up with our fitting-room decisions? But that’s a subject for a future article.) Since Spring has a way of bringing out the inner exerciser in each of us, it’s important to make sure your shoes are up to the task of protecting your base of support. To avoid foot pain and exercised-induced foot and ankle problems, here are some tips to follow before you hit the ground running:

With the change of the season, always check your sneakers to see if they are worn out. They may look okay on the outside, but the inside wears down with each workout. Make sure your shoes have the cushioning and support needed for high-impact exercise. The soles may be worn out more on one side than the other — uneven soles won’t provide a balanced walking surface and can cause unnecessary injuries. The inside support can deteriorate even when the shoes are just sitting in your closet.

For weight-bearing activities like jogging, walking, hiking, etc., our feet have to cope with pounding impact. Have your feet measured when buying new shoes, since their size may have changed as you age or if you’ve gained or lost weight. Most of us have one foot that is larger than the other. Put your full weight on the foot that’s being measured. Choose the size that fits the larger foot. You can wear an extra, skinnier sock on the smaller foot. Wait till later in the day to be measured so feet have the time to expand to their true size. After exercising is best, since feet are slightly swollen after a workout.

Avoid shopping for shoes when you’re in a hurry. Take the time to try on several different brands. If you have the slightest doubt about fit, keep trying until you find the right match. Take any orthotics or inserts with you to be sure they’ll work with your new shoes.

Sport-specific shoes are a smart buy because they are engineered to support and cushion, according to the stresses of a particular activity. For running, a front-to-back support is important, with more shock absorption in the heel. Walking requires a shoe that has adequate arch support and flexes easily, especially in the front part of the foot. Sports with side-to-side movement, like tennis, require support for ankles and lateral movement. At the risk of looking a little loony, try mimicking a key, repetitive movement you’ll be doing in your workout to be sure the shoe does the job you need it to do.

Your closet is one of the first places you should look to solve the mystery of where foot or ankle pain is coming from. The answer could very well be sitting in your favorite, worn-out sneakers.

– Pam Brooks