(HealthDay News) — Wearing athletic shoes that don’t fit can lead to injury, pain and poor performance.

The American Orthopedic Foot and Ankle Society suggests how to select the right shoes:

• Buy footwear from a specialty store, where the staff can offer advice and fit you for the right shoes.
• Try on shoes later in the day or after a workout, when your feet are larger.
• Try on shoes with the socks that you will wear during athletics.
• Make sure you can wiggle all of your toes inside the shoes.
• The shoes should be comfortable as soon as you try them on.
• Walk or run a few steps in the shoes to see if they are comfortable.
• The shoes should grip your heels firmly, preventing the heels from slipping while you run or walk.
• Replace shoes after 500 miles of running or 300 hours of aerobic activity.

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