I am going to do a physical activity: which shoes should I choose? Running, hiking, tennis or football: don't neglect your shoes! Whether you are an experienced or occasional athlete, each activity requires specific shoes, adapted to the type of terrain and the movements made during the sport in order to limit the risk of injury.

WHY IS CHOOSING YOUR SHOES SO IMPORTANT?

A good pair of shoes will first of all make your sport more enjoyable, with better comfort, and will have an influence on the quality of your performance. But above all, a shoe that is not adapted to your foot and the physical activity practiced can cause many problems: sprain, tendonitis, back problems, blisters, calluses, etc.

SUPINATOR, PRONATOR OR UNIVERSAL SHOE: SHOULD I TAKE THIS INTO ACCOUNT?

We speak of a pronator foot when it collapses inwards when running and conversely of a supinator foot when the support is directed outwards. Finally, the majority of runners have a so-called neutral, or universal, stride. Although your general stride type can be assessed by looking at the wear on your soles (wear mainly towards the inside or outside), only a healthcare professional with skills in sports medicine will be able to accurately establish your running habits.
If you do not suffer from a foot deformity or if you do not plan to practice a sport at a high level (otherwise you will have to consult a healthcare professional anyway), it is advisable to choose so-called universal, or neutral, shoes. Choosing pronator or supinator shoes that are not adapted to your morphology can lead to problems with the knees, hips and back.

WHAT SIZE SHOULD I TAKE?

The size is not always the same depending on the brands and ranges of shoes. So do not focus too much on your usual size and simply choose the shoes that suit you best.
Your feet should not be compressed by the shoe, especially at the toes: leave a space of one to two centimeters between the end of the shoe and your toes, a good lacing will still keep the foot in place. Remember that your feet swell during exercise, so it is better not to be cramped when resting.
Also take into account the width of your foot. To do this, remove the insole of the shoe and place your foot on it: it should not protrude from the sole.
It often happens that one foot is larger than the other: so choose your size based on the larger foot and always try on both shoes. Finally, try on your shoes at the end of the afternoon because feet tend to swell naturally at the end of the day.

HOW CAN I BE SURE THAT THE PAIR I HAVE CHOSEN IS THE RIGHT ONE?

First, run your hand inside the shoe to make sure there are no seams or prominent defects. During prolonged use, any internal prominence may cause corns, calluses and blisters.
Place your shoes side by side on a flat surface and, with small movements, check that they are both stable. A problem with stability or poor symmetry can indeed cause pain in the legs.
Finally, do not hesitate to try on your new shoes in the store by running if possible in the aisles and trying to reproduce the movements specific to the sport you are going to practice (pivot movements for example for handball or basketball). Some stores leave treadmills at your disposal to try on your shoes for longer.

HOW LONG CAN I KEEP MY SPORTS SHOES?

It obviously depends on the quality of your shoes and how you use them, but be aware that, even if you use your shoes little, the materials end up deteriorating naturally over time.
For running shoes, performance drops on average after 200 kilometers. However, shoes with thick soles can last between 1,500 and 2,000 kilometers, while lighter pairs should be changed after about 500 kilometers.

HOW TO CHOOSE RUNNING SHOES?

In the absence of advice from a podiatrist, opt for a universal shoe. Generally speaking, choose the most comfortable pair, provided that it is sufficiently ventilated to prevent maceration.
If you plan to run mainly on hard ground (on the road for example), choose a pair with significant cushioning with a thick sole, especially at the heel. If, on the other hand, you are likely to encounter a more uneven surface, such as on paths, opt for notched soles and make sure that your shoes effectively support your ankles.
The weight of your shoes should depend on the use you intend to make of them: around 350 grams for moderate practice, a little less for intensive practice. Shoes weighing less than 250 grams are dedicated to high-level competition and are not suitable for long and repeated use.

HOW TO CHOOSE YOUR HIKING SHOES

Here again, your choice will depend on the planned walking time and the terrain. For a short walk of a few hours on a flat or slightly hilly path, you can make do with a low hiking shoe, rather light and flexible. The sole can be rather thin and the ankle not very supported.
If you are going for a few days on more uneven terrain, choose a stiffer, heavier, and especially higher pair, which supports the ankle better. The sole should be thicker, notched, and the cushioning more pronounced. Some models have waterproof membranes.
A long trek during which you have to carry a heavy bag requires a stiffer, heavier pair with a thick sole. The ankle must be perfectly supported (high-top shoes), especially if the trek is in the mountains.
For high mountains, you can opt for specialized high-top leather shoes: they will be comfortable, waterproof, but very heavy and not very breathable. Be careful, these shoes are not suitable for mountaineering, an activity that requires a specific pair. Never set off on a long trek with new shoes: take care to "break them in" for a few hours during short walks on flat terrain.

I PLAY AN INDOOR PIVOT SPORT (HANDBALL, BASKETBALL, BADMINTON, VOLLEYBALL, ETC.): WHAT SHOULD I CHOOSE?

If you play a sport occasionally, simply opt for a pair called "multi-sport" or "indoor practice". In general, make sure that the size fits you, especially in width (the foot should not exceed the edge of the sole). Choose a soft and airy fabric and a model that allows good lacing.
The sole must provide good grip on the ground, be fairly thin but have good cushioning, especially for sports requiring regular jumps. For sports such as basketball, there are high-top shoes that effectively protect the ankle, but are heavier and therefore reduce performance.
In the case of regular and intensive practice, several brands offer shoes specific to a sport, or even to a position (winger, pivot, etc.). Each sport has its specificities, talk to your coach or go to a sports doctor if you continue your physical activity at a high level to choose perfectly adapted shoes.

I PRACTICE A TEAM SPORT OUTDOORS (FOOTBALL, RUGBY, ETC.): WHICH PAIR SHOULD I CHOOSE?

While your shoes must obviously provide comfort and support for the foot, it is above all the type of crampon that will guide your choice. Molded soles incorporate non-removable crampons that are generally round in shape, often recommended for beginners, while soles with screwed crampons allow you to adapt to the terrain played on by changing the sets of crampons.
The size of the crampons to use depends on the type of ground: on dry or synthetic ground, use short crampons. It is also possible to wear so-called "slatted" shoes, with wide and beveled crampons. Be careful, however, as the high grip provided by the slats can limit slipping and therefore lead to a risk of sprains. Finally, on wet and greasy ground, choose long crampons.

WHICH SHOES SHOULD YOU CHOOSE TO PLAY TENNIS?

Showing up on a tennis court with running shoes is the best way to be refused entry: in addition to seriously damaging your shoes and risking injury, you could damage the playing surface. Tennis shoes are generally adapted to the type of court: hard surface, clay, carpet, and more rarely grass. Although there are "multi-surface" shoes, it is advisable to have several pairs if you play on different surfaces.
Generally speaking, choose a pair that offers good support and lateral reinforcements, optimal cushioning adapted to your weight (the heavier it is, the more cushioning should be) and good ventilation. Find the right compromise between lightness and resistance, generally around 350 grams.
Shoes don't do everything for the comfort of your feet: have impeccable hygiene (wash your feet every day carefully and dry them well), monitor the slightest anomaly (redness, blisters, deformation, etc.) and use care products if necessary, such as a moisturizer or an antiperspirant product. Think equally it is important to choose good socks, preferably wool or cotton, to promote ventilation.