by Alissa King

Created on: April 19, 2007   Last Updated: April 26, 2007

Feet are incredibly delicate instruments that people often take for granted. But if you have ever injured your foot, you probably realized very quickly just how important your feet are to your well-being.

This said, properly supporting and protecting your feet is very important, not just for athletes but for all people. Shoes should provide sufficient comfort and support, particularly shoes used for athletic pursuits such as sports, aerobics and running.

I had an aerobics instructor once suggest we should replace our tennis-shoes every three months. She said this in response to a woman in our class who nearly doubled over from the pain in her feet during one aerobics session.

Shoes are tricky, because even if you find the right shape and support for your foot, if you are very active in new shoes, it will often cause blisters and cramps to develop. Here is my tried and true solution to this problem:

Keep two pair of athletic shoes at all times. When you first get a pair of shoes, delegate them as 'walking shoes'. Wear them for moderate activity like short hikes, or an afternoon shopping. This will help to break them in.

Once you have worn them to walk in for at least six weeks, switch them up to your aerobic shoes. When you do this, you'll need to purchase a new pair of athletic shoes to break in.

After three months of using the aerobic shoes for high impact activities, relegate them to your closet for casual wear. The support in an athletic shoe wears down over time, so you do not want to use the same shoes for high impact activity over an extended period of time. You may be able to wear your shoes for longer if they are specially supported shoes, or if your aerobic activity is less frequent than three times a week.

By the time your running shoes are ready to retire, your other athletic shoes will be broken in enough to wear as the replacements. At this time you'll want to purchase a new pair of shoes to break in.

This might seem like a lot of athletic shoes to buy in a year. It rounds out to five pairs every 12 months, but the investment is a lot less than foot surgery or medical bills for a sprained ankle. Also, the retired shoes can stay in your closet as casual foot wear for months to come.

Remember to properly stretch and warm up your feet, legs and heels before aerobic activity, as this will also reduce the risk of injury. Stretching out the Achilles Tendon will help prevent Planter's Foot, a condition which causes terrible pain in the center of the feet while working-out. Stretching and wearing supportive shoes will keep your tootsies comfortable while you exercise.

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