According to the American Podiatric Medical Association many people don't realize the tremendous pressure put on their feet while exercising. For example, when a 150 pound runner runs three miles, the accumulated impact on each foot can reach 300,000 pounds of pressure. That type of pounding leads all types of athletes to overuse injuries.

Shoes provide the best protection against all the impact the foot must endure during sports activities. In general, I recommend sturdy, properly-fitted athletic shoes of the correct width, with leather or canvas uppers; soles that are flexible from the ball of the foot forward to the toes; cushioning, arch support and adequate toe room. A well- cushioned sock is helpful for reinforcement, preferably one with an acrylic fiber to help wick away moisture. Because there are many shoe types and styles, it would be helpful to ask a podiatrist who specializes in sports medicine to help you pick the correct shoe.

Knowing which type of shoe is best for a particular sport (i.e. cross trainer, running or basketball) will help in your decision of which shoe to choose. Your foot type and level of participation in your particular sport are also important factors that you should consider in selecting a shoe. Most sports make specific demands on your feet and thus have shoes designed for that activity. Running requires running shoes, tennis — tennis shoes and volleyball has its own specialized shoes. Your degree of involvement in your sport may dictate your shoe need. If you are a light jogger or cyclist your may be able to use certain cross trainers.

Running shoes are the most popular type of shoe. Yet they are not suitable for walking due to their tendency for some people to be propelled onto their toes. Aerobic shoes are made for lateral stability and require extra cushioning. Shoes for basketball should have good ankle support and shock absorption. Volleyball shoes are similar to basketball shoes but are lighter and have less midsole support and a tighter sole that is more responsive to quick starts and stops. Bicycle riders need heel lift and lateral support with a more rigid sole.

Selecting the right shoe cannot only help improve performance but can limit sports related injuries by providing the correct support and stability. Obviously the shoes must fit properly. You should never share shoes with someone else. Shoes become adapted to a particular wear pattern after being worn only a few times. Above all, use common sense: if it doesn't feel good from the beginning of your activity to the end it is not the best shoe for you. It is not normal for your feet to hurt. As such, get the correct shoe and get help if you have a problem.

Dr. Ravick is past president of the DC Podiatric Medical Association, a spokesperson for the American Podiatric Medical Association, in private practice at Capital Podiatry Associates since 1980 and often quoted in national and local media.

Founded in 1912, the American Podiatric Medical Association is the nation’s leading professional society for foot and ankle specialists, with membership of over 10,000 doctors of podiatric medicine. For more information on athletic footwear you can visit the APMA website or call 1-800-FOOTCARE to request a free brochure.