Choosing the right shoe for your workout can mean the difference between taking a fitness class regularly and seeing your podiatrist regularly,
University of Pennsylvania researcher says. Our experts recommend the following tips:

Buy shoes at the end of the day. There should be a space the width of one finger between your toes and the end of the shoe so your toe doesn’t push against the front of your shoe when running or walking. Are you a die hard walker? Wear a running shoe for maximum support. For forward activity like walking and running, you’ll need a firm heel. The front of the shoe should only bend at the ball of the foot, and you should not be able to twist your shoe in your hand.

Lower body stretches are essential for maintaining healthy feet. Follow Kase’s rule: warm up for 3 5 minutes first,
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Your feet are your hardest working body part, literally the foundation on which your waking life is based. "When your feet hurt,
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But there are ways to minimize injury potential,
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"If you stretch before warming up with a three to five minute gentle walk or other aerobic routine, your muscles will tense up and form knots," he warns. And if your lower body muscles are tense and don’t perform properly,
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http://editions-caruhel.com/imtemp/ih18ob40.html, your feet won’t be supported by your lower body potentially resulting in injury. Marching in place should do the trick; if you’re at the gym, try a gentle warm up on your favorite cardio equipment.

We asked Kase and Physical Therapist and Duquesne College Associate Professor Robert Martin,
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Skin Irritation: Both overly moist and overly dry feet make exercise uncomfortable. If your feet are too dry,
http://lawsharp.user.d-jet.com/imtemp/hp06gn63.html, you could get blisters or chaffing. If your feet are too moist, you could grow foot fungus. To keep feet in top form, Kase recommends applying lotion after a bath or a shower. "When I run marathons, I tend to put Vaseline between my toes to avoid blistering," says Kase. Keep excess moisture at bay by wearing socks that are at least partly synthetic; man made fabric pulls moisture away from your skin better than cotton. And always leave just enough wiggle room in your shoe for your skin to move safely.

Heel Pain: Heel pain is often caused by wearing unsupportive shoes like thin heels,
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http://kalender.struermuseum.dk/imtemp/ln38hm45.html, didn’t you?) Minimize heel pain by choosing supportive shoes. Heels with a broader base will give your gait more stability than stilettos. Get in the habit of stretching your feet when you wake up in the morning: gently push your toes towards your ankles for 30 seconds per foot. Already aching? Icing your heels can reduce swelling,
8985,
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Bunions: When you’ve got a bunion,
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Unstable Feet and Ankles: If your feet tend to rotate outwards causing your ankle to roll, you’re at a high risk for ankle and foot sprains. This is caused by a weakness in the muscles that surround your ankle, says Kase. Custom orthotics, available through a podiatrist,
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Ankles Sprains: Ankle sprains can happen anytime you walk on an uneven surface like rocks,
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