Just for kicks: How to pick the right sneakers

There should be at least one finger’s gap in between the inside edge of the sneaker and the great toe or index toe, whichever is longer. Shoes that are too tight or narrow risk losing elasticity in the forefoot muscles. Who wants that?

A sturdy heel counter, which holds the heel in place, will avoid pronation or supination.

Laces don’t just hold feet firmly in shoes, they adjust to the width and thickness of the foot. If you can easily slide your feet out of your shoe while walking, the lacing is no good. The foot should be able to lightly twist the shoe it is wearing. If it does not, it could restrict the biomechanics of the foot causing pain.

A completely flat-sole sneaker, though trendy, doesn’t support the arches. These are the ones that will cause the most discomfort hours into wear. The University of Michigan’s health advisory for students mentions that the correct sneaker for an individual depends on his or her arch type (high arch, flat foot, neutral) and foot biomechanics. It suggests that the best way to test the shoe is to walk and jog in it for some time. Or balance on one leg and do a one-legged squat. The shoe should feel comfortable right away and these tests should feel easier in the right shoe.

Much of new footwear technology focuses on super soft shoes and soles. They’ll cushion the pain, but they can’t correct an existing condition. A better option is a higher density sole with high arch support. This may feel uncomfortable for a couple of days as the foot gets used to it. But in the long run, will offer better support.

Siddiqui suggests a four-or-five round walk (perhaps around the store) in a potential pair before purchase. “There should be no pain and no tightness in your feet. It should feel comfortable,” she says. If it’s still challenging, consult an expert and pick your shoe accordingly. If you need to wear orthopaedic or specially designed soles to correct feet issues, buy a shoe with a removable sole, and, a size bigger to accommodate the other sole, which could be thicker and longer than the sole it comes with.

In most cases, a lightweight shoe is a good idea, but for trekking and mountaineering, get heavier shoes that have a better grip. Footballers need those spikes to grip the field. Track and field athletes run best in shoes with a defined toe spring. None of these make sense for long spells of walking on a flat road.And unlike mobile phones, there are no reboots or updates midway. So pick carefully from the start.