(MayoClinic.com) Wearing walking shoes that are comfortable and fit your feet can help prevent injuries such as blisters and calluses. Walking shoes that fit properly may also help you stick with your walking program. But not all shoes are created equal. Find the features and fit that are right for you.

How a shoe is built makes a difference in its fit and function. Knowing the basic parts of a walking shoe can help you sort through the many available styles and brands. Note: Not all walking shoes have roll bars or gel pads, though many have features that provide stability and cushioning.

Feet come in many shapes and sizes. To avoid painful problems, consider the shape and size of your feet when buying a pair of walking shoes.

Width and length
Shoes that are too narrow or too wide can lead to painful blisters and calluses. In addition, a toe box that's not high enough — and doesn't provide enough room for your toes — can aggravate foot disorders such as bunions and hammertoes.

Arch type
The intricate alignment of bones, muscles, ligaments and tendons in your feet form side-to-side (metatarsal) and lengthwise (longitudinal) arches. As you walk, these springy, flexible arches help distribute your body weight evenly across your feet. Your arches play an important role in how you adapt to various surfaces as you walk.

Choose walking shoes that accommodate your arch type. Generally speaking, your feet fall into one of three categories:

• Neutral-arched feet. Your feet aren't overly arched nor are they overly flat. Look for shoes with firm midsoles, straight to semicurved lasts — last refers to the shape of the sole and the footprint around which the shoe is built — and moderate rear-foot stability.
• Low-arched or flat feet. Low arches or flat feet may cause muscle stress and joint problems in your feet and knees because your feet don't support your body as well. Look for a walking shoe with a straight last and motion control to help stabilize your feet.
• High-arched feet. High arches can result in excessive strain on joints and muscles, as your feet may not absorb shock as well. Look for cushioning to compensate for your lack of natural shock absorption. A curved last also may help in some cases.

Not sure about your foot type? Dip your foot in water and step on a piece of cardboard. Examine your footprint. If you can see most of your footprint, you probably have low arches. If you see very little of your footprint, you likely have high arches.

You can also look to your old shoes for clues to the shape of your foot. Bring your old walking shoes with you when you shop for a new pair — most shoe professionals can give you some tips on what to buy based on the wear of your old shoes.

A good rule of thumb is to look for comfort and fit — not fancy design. The latest technology won't matter if the shoe pinches, pokes or hurts your foot. Here are some tips for selecting walking shoes:

• Wear the same socks you'll wear when walking, or take the socks with you to the store.
• Shop for shoes after you've been walking for a while, and later in the day, when your feet are at their largest.
• Buy shoes at an athletic shoe store with professional fitters or at a store where you have lots of options.
• Ask the salesperson to measure both feet, measure them yourself, or have a friend or family member help you. Measure your feet each time you buy shoes, because your foot size can change gradually over years. Stand up while your foot is measured to get the most accurate measurement.
• If one foot is larger than the other, try on a pair that fits your larger foot.
• Try on both shoes and check the fit. Wiggle your toes. If you don't have at least a half-inch (1.3 centimeters) between your longest toe and the end of the shoe — approximately the width of your finger — try a larger size.
• Be sure the shoe is wide enough. The side-to-side fit of the shoe should be snug, not tight. If you're a woman with wide feet, consider men's or boys' shoes, which are cut a bit larger through the heel and the ball of the foot.
• Walk in the shoes before buying them. They should feel comfortable right away. Make sure your heel fits snugly in each shoe and doesn't slip as you walk.

All walking shoes eventually show signs of wear. And even if they still feel comfortable, they might not be providing enough support or shock absorption. Pay attention to the condition of your shoes. If the outsole is worn through, it's time for a new pair.

Improperly fitting shoes are the source of many problems. Now that you know what features to look for, you can shop with confidence. Wear walking shoes that are comfortable and properly fitted for a walk that's worry-free.

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