Bootfitting Basics （合理选鞋的基本要素）

枫叶红了 · 2010-08-16 02:59

Getting Fit

选择合适的鞋子

Fitting boots is a bit of a science and a bit of an art. The key ingredient to finding the proper boots for any individual’s feet is fit. If the boots fit well — blisters, sprained ankles, foot pain, etc… are much less likely to be a part of your hiking/backpacking experience. Your feet will be happy, and you will be happy. With all the different boots out there, how can you know if you have the best fitting pair? There is no substitute for trying on several different pairs and comparing them. But where do you start? No matter what you do, realize that you may have to invest a fair amount of time to get the proper fit in the type of boots that are best for you. Plan for at least an hour or two. It is not uncommon for the process to take multiple days.

合适的鞋子一说有点科学和美学的意味。对任何人而言，选择一双合适的鞋子的关键都在于合适。如果一双鞋子非常的合脚—那么，起水泡，脚踝扭伤，足痛，等等…这些痛苦的经历都将不再是你的远足/徒步旅行体验中的一部分。你的双足将感到愉悦，而你也将体会到幸福。市面上供你选择的鞋子种类繁多，而你如何才能知道你是否拥有最合适的鞋子？除了多试穿以作比较以外，别无他法。然而该从何入手？无论你打算如何开始，请记住，或许你需要花费相当长的时间，才能在最合适你的鞋子中找到和你的双足相配的鞋子。用一到两个小时的时间做个计划，如果这个过程用时超过数日，也并非不同寻常。

枫叶红了 · 2010-08-16 10:24

Get Help from the Experts

向专业人员求助

Ideally, you should find a shop that specializes in fitting hiking footwear and has experience in modifying footwear to more precisely fit individual feet. Though there are a number of good shops around the country with the necessary experience to assist you, a generally reliable place to start is to seek a shop whose employees have been trained through the Phil Oren Fit System.

理想的方案是，寻找提供合脚的远足用鞋的专门店，而且在为单个客人提供修改服务以更合脚方面有资历和经验的专门店。虽然在国内（指美国）各地，有许多有经验的店面能协助你选好鞋子，但是，一般来说，可靠的方法是选择一家雇员接受过the Phil Oren Fit System系统训练的专门店。

At a minimum, a good shop will have (and use):

至少，一家好的店面应该满足下列条件;

1) two Brannock measuring devices for each gender

1)分别为男性和女性准备的Brannock量脚装置。用来测量足踵到足尖，足弓的距离，以及足宽，以帮助客户选择最合脚和最舒适的鞋子。关于这个装置，见下述链接，页面上有很详细的图解。 http://www.brannock.com/cgi-bin/start.cgi/brannock/instructions.html

2) a ramp (30 degrees or more) to walk up and down

2）30度或更陡的斜坡，供客户着鞋后上下走动。

3) a well-worn rubbing bar for modifying footwear

3）磨合好的用来修改鞋子的研磨工具。

4) a fair selection of different brands of footwear

4）足够的品牌不同的鞋类选择范围。

While there may be more than one technical bootfitter in a good shop, asking for the best footwear specialist in the shop will generally show you’re serious about getting a good fit.

鉴于每一家信誉良好的专门店里都拥有不止一位技艺良好的bootfitter,因此要求最专业的试鞋技师为你服务通常意味着你是在很认真的为自己选择最合适的鞋子。

Be prepared with answers to many questions. Note that the list below is not exhaustive!

准备好将面临的很多的问题的答案。注意;下面列出的事项并不详尽！

1) What will be the primary use for the footwear?

1) 鞋子的首要用途

2) In what types of conditions and terrain do you expect to wear the footwear?

2）在何种情况下以及何种地形下穿着这种鞋子

3) How much weight do you generally expect to carry in your pack?

你的背包在一般情况下的负重情况（连包带物的重量）

4) How many days do you generally expect to be on trail?

通常情况下，你预计的徒步时间长短（多少天）

5) What distances do you expect to travel daily?

5）你预期中的每天徒步距离。

A good footwear specialist will ask you these sorts of questions to help you determine the best type of boots/shoes for your expected activities. Understand that there is no boot that is best for all purposes. If you want one pair of boots that can “do it all” (walking, day-hiking, backpacking, mountaineering, etc…), you will be making a compromise or two somewhere. Consider your priorities and what you will be doing most often. You may be best served purchasing a couple pairs of boots/shoes if you expect a lot of variety in your trips.

一名优秀的试鞋技师会通过询问从而获得你对这类问题的答案，以帮助你确定最适合你的靴子/鞋子，并满足你预期的活动需求。你需要了解的是，没有那一种鞋子能满足所有的活动需要。如果你希望选择一双“全能型鞋子”（散步，单日远足活动，徒步旅行，高山攀登，等等…），那么你需要作出一个或两个的折衷选择。仔细考虑你的首要需求，以及你以后参加的频度最高的活动需要。如果在你的远足计划中，将有大量不同的活动方式，那么最好选购两种以上的靴子/鞋子。

MEASUREMENT: A good footwear specialist should measure your feet in both the unweighted (neutral) and weighted positions, measuring not only the heel-to-toe length, but also heel-to-ball length, width, and make an assessment of the volume of the feet. (Depending on the difference between weighted and unweighted measurements, they may recommend the use of an orthotic or footbed — see the section below for a brief word on footbeds.)

量足：一个职业的试鞋技师在为你量足时，不仅要在你的自然状态下进行足部尺寸测量，同样还需要测量你的负重状态下足部的尺寸。不仅要测量足踵到足尖的长度，同样还要测量足踵到足弓的长度，以及足宽，并估算出整个足部的体积。（依靠自然状态和负重状态下测得数据的差异，技师或许会建议你在使用内置矫形器或脚床—下文中专门的篇幅来介绍footbed,也就是脚床）

Note that some shops with a very good track record of fitting opt to assess the size experientially by trying boots on. My preference and recommendation is to first record the objective measures from a Brannock device, which provides an objective starting point. By measuring and inspecting the feet, much information useful to the fitting process can be learned.

值得注意的是：有些专门店依据在过去成功的选鞋经历，很有经验地让客人试穿鞋子以评估对客人最合适的鞋子。 我自己的首选以及推荐则是，首先记录Brannock量脚装置得出的基本数据，这些数据给出了客观的起始点。通过测量以及对双足的评估，对选鞋有用的信息将大量出现。

Don’t be surprised if the bootfitter recommends a larger or smaller size than you have regularly been wearing. It is generally better to fit the heel-to-ball measurement than the heel-to-toe measurement (given that your toes do not touch the end of the boot), especially with a properly stabilized foot.

如果试鞋技师为你推荐的尺码大于或小于你平时所穿的鞋子，你也不必惊讶。一般来说，从足踵到足弓的测量对选好鞋子的有利程度要大于从足踵到足尖的测量（考虑到你的脚趾不触及鞋子的端部），尤其是在双足被鞋子合理稳定地支撑的前提下。

枫叶红了 · 2010-08-16 14:44

Do It Yourself

自己做主

In the event you cannot find such a shop in your area, consider the following guidelines when choosing and trying on different pairs.

假如在你的周边找不到这样的专门店，那么当你在选择和试穿不同种类的鞋子时，请考虑下面的几条原则。

•All-leather boots are generally more expensive, and may not feel as soft and form fitting right out of the box, but will generally last much longer than fabric/leather combinations — especially when properly cared for. And once they are broken in, they will fit the shape of your foot with more precision. Additionally, leather boots with few seams need not have a waterproof/breathable lining to make them functionally waterproof. If you are looking for long-term returns on your purchasee, consider all leather footwear. If you prioritize light weight footwear and/or lower price points at the compromise of durability and potentially fit, then a fabric/leather combination may be a better option.

全皮皮鞋通常都是昂贵的，而且感觉上并不柔软，也无法做到在从鞋盒子里取出后就立即形成合脚的样子，但是，与纤维/皮革组合材料制作的鞋子相比，更具有耐久性—尤其是在合理的护理和穿着的前提下。一旦它们和你的双足相配，皮鞋和你的双足之间的吻合程度是非常精确的。另外，皮鞋的缝合线也比较少，因此它们不需要额外的防水/透气衬里来保证它们的防水性。如果你的着眼点是一次购买的长期回报，那么考虑皮鞋。如果你首先考虑的轻便的鞋子和/或者是在耐久性或者适合之间折衷考虑低价位的鞋子，那么纤维/皮革组合材料制作的鞋子是一个不错的选项。

Note that all-leather footwear is becoming more difficult to find, and some synthetic materials introduced to the market in recent years have proven to be quite durable.

请注意，全皮皮鞋已经很难找到，近年来市面上出现的合成材料制作的鞋子中，有些已经被证实具有非常良好的耐久性。

•Grasp the boot heel in one hand, and the middle to forefoot portion of the boot in the other hand. Try to twist in opposing directions. This will tell you how torsionally rigid the boot is. (Compare lightweight sandals or water shoes to heavy-duty mountaineering boots to get an idea of the range of rigidity.) With more weight, rougher terrain, or longer distances, more rigidity is generally going to offer greater protection between the feet and the ground. The torsional rigidity is a far better indicator of the “ankle support” of the boot than how high the boot comes around your ankle — assuming that the foot is properly stabilized inside the footwear.

一手紧抓鞋子的跟部，另一只手抓住鞋子的足前部中间，试着向反方向扭转。这将使你体会到这双鞋子的抗扭刚性。（试比较轻便的凉鞋或雨鞋以及重型登山鞋给你的感觉，以获知刚性的大小范围）。在负重越大，地形越粗粝，或更长的徒步距离，一般来说，鞋子的刚性越大，越能在地面和脚之间提供更好的保护。与鞋子环绕踝关节的高度相比，鞋子的刚性更多的体现了鞋子对踝关节的保护程度—这个结论的前提条件是你的双足在鞋子里面处于恰当地稳定状态。

Note that some experienced hikers will opt for lighter-weight footwear with less torsional rigidity, making a compromise in support to gain efficiencies elsewhere. This generally requires that the hiker is very well conditioned to allow this compromise. My experience suggests that beginning hikers will generally be happier in footwear that is sufficiently supportive to protect the feet from the expected terrain.

请注意：有些有经验的背包客乐意选择较轻的以及刚度较小的鞋子，作为在备用鞋子和在某些场合提高效率之间的折衷选择。但是这种选择要求背包客的身体条件允许做出这种妥协。我的经验告诉我的是，新人最好选择能在预期遇到的地形中保护自己的双足的鞋子。这样他们的旅途会会更开心些。

•Look at your toes without shoes on. Do they taper from big toe to small toe at a significant angle, or are they relatively straight across? Choose boots that have similarly shaped toe boxes.

脱鞋后仔细观察你自己的脚型。从大拇指尖到小指尖，是否明显呈斜线排列，或相对斜度不大？选鞋的时候要注意，选择具有与脚型形状相似的鞋衬（鞋子里面留给脚趾并保护脚趾的空间）的鞋子。
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•Pick out two or three pairs that seem to fit your expected activities to start trying on. Important: Don’t consider budget yet at this point. The idea is first to find the best fit and the right feel. Then if that boot truly is out of your budget, find the boots that come closest to the feel of the best ones. (But consider that investing a bit more now could offer priceless returns on the trail.)

挑选两双或三双看起来适合你计划中的活动的鞋子，然后开始试穿。重要的是，在刚开始的时候不要先考虑预算。这里的关键在于找到最合适的鞋子以及正确的感觉。如果这双鞋子超出了你的预算，那么试着找到最接近这双最适合你的鞋子给你的感觉的价位较低的鞋子。（请注意，投入稍大些的鞋子将在旅途中带给你无价的回报）

•If your feet have not been measured on a Brannock device in both the unweighted and weighted positions, it is generally safe to start with the same size as your typical street shoes. Every brand’s sizing is unique, but this is usually a good place to start.

如果你的脚没有在Brannock量脚装置上测量过自然状态和负重状态下的足部尺寸，那么安全的做法就是从你常穿的便鞋码数开始试穿。虽然不同品牌的码数是不同的，但通常这是一个开始试穿的安全的起始点。

FOOTBEDS: Try the boots on with a footbed designed to stabilize your feet in a neutral position (with the bones, muscles, joints and tendons all optimally aligned). While there are many options on the market, the Superfeet line of products work best for the greatest number of people in my experience. There is usually a marked difference in how the boots fit and feel with versus without such a footbed. See the footbed section farther below for a more complete explanation of why footbeds are highly recommended.

FOOTBEDS（脚床）：试穿内置旨在使双足稳定在中立位置（在这个位置，足部骨骼，肌肉，关节以及肌腱处于最佳的耦合状态），虽然市面上有多种选择，但以我的经历来看，the superfeet 系列footbed 对绝大多数人来说，都是有益的最佳选择。有无footbed 之间的差异在鞋子的合适程度和穿着感受方面非常明显。详见下文关于footbed的详细阐述，你会了解作者为什么强烈推荐footbed.

You should be wearing the socks (or combination of socks — see the section below for a word on socks) that you will be wearing on trail. Lace up the boots as snugly as you can without them feeling painful and perform the tests listed below. This is not an exhaustive list, but is usually sufficient to offer a good initial perspective on relative fit between different pairs.

你应该穿好袜子（或袜子组合—下文也有相当的篇幅谈到袜子），然后试穿鞋子。把鞋带绑好，但又不让双足感到太紧，然后进行下面清单中列出的项目测试。这确实不是一个详尽的清单，但给出了一个相当完整的思路，可以让你在不同的鞋子中选出相对合适的那种。

1. Walk up and down an incline (at least 30 degrees). Notice for any slipping or lifting in the heel area. Any amount is not good, but smaller amounts can probably be eliminated through different lacing techniques or by adjusting your sock options.

1.在斜坡（坡度至少要达到30度）上上下行走。注意，足踵在鞋子后跟部位置的任何滑动或抬起现象。任何程度上的这两种现象都不是好现象。但是程度轻微时可以通过改变系鞋带的方法或调整袜子来排除。

2. Walk down an incline. Bounce a bit and scuff your feet forward, contacting the surface of the incline. Your toes should not touch any part of the front of the boots. If it only touches a little bit, chances are that can be fixed through different lacing techniques. However, if it does touch even a little bit, this will need to be addressed to avoid problems on the trail, such as black toenails from the toes jamming into the front of the footwear on descents.

2.从斜坡上走下。用蹦蹦跳跳的方式，在鞋子接触到斜坡的时候用脚拖着鞋子向前走。你的脚趾不应该接触到鞋子前部的任何部位。如果只是轻微接触，那么可以通过调整系鞋带的方式来消除这种接触。但请记住，即使是很轻微的接触，你也应该在出发之前完全解决。否则，徒步下坡或下山时，因脚趾挤入鞋子前部而导致黑指甲的出现等等此类麻烦会不期而遇。

3. Either facing uphill or on a flat surface, go down on one knee, bending the back foot at the ball of the foot. Notice for any pinching where the boot bends. Also note any pain in the heel area. We don’t want either of these to occur, but if everything else feels good, these may be issues that can be addressed through boot modification. (To address this, you need someone that can do boot modification.)

3.面对斜坡上面，或一个平坦的地面，单膝跪地，弯曲居后的脚上穿着的鞋子足弓部位。注意因鞋子弯曲引起的箍缩是否导致疼痛，同样要注意的是足踵部位是否感到疼痛。我们不希望上述任何一种情形发生，但是，如果除此以外，其它位置感觉不错。那么这些问题可以通过鞋子的修正而获得解决。（当然，前提是你可以找到能修正鞋子的技师）

4. Standing on a flat surface, you should be able to wiggle your toes. Your toes should not touch the front of the boot or feel uncomfortably restricted. (Don’t worry about feeling where your toes end — as long as they don’t touch the end when standing or when scuffing your foot forward on the ground as described in test number two, your toes should be fine.)

4.站立在平整的地面，你应该可以摆动你的脚趾。而你的脚趾不应该接触到鞋子的前部，也不应该感觉到任何不适。（不必担心你的脚趾尖感觉到接触到鞋子前部—只要你在上述第二部的测试中，你的脚趾没有触及鞋子前部，那么你的脚趾的感觉应该是相当不错的）

5. Standing on a flat surface, reach down and squeeze the boot around your foot with your hands. Try to gather all the excess material from one side of the boot and push it all to the other side. Ideally you should not have a large pocket of space forming. You should not feel excessive space between your foot and the boot.

5.站立在平整的地面，伸手触及鞋子，并且在鞋子周围用你的双手挤压，并努力抓住多余的材料，从鞋子的一边向另一边推压。理想的状态应该是，鞋子上没有出现袋状空间。你不应该在鞋子和足部之间感到有多余的空间存在。

6. When walking around, your foot should not be moving within the boot. It should feel secure, but not uncomfortably tight.

6.当你四处走动时，你的双足不应该在鞋子里面移动。双足的感觉应该是足部受到保护，而不应该是不太舒服的箍紧感。

7. If you notice a particular hot spot where something feels pinched or uncomfortable, don’t discount the boot if everything else feels good. Generally, such hot spots can be eliminated either through different lacing techniques or through minor modifications.

7.如果你注意到个别部位感觉到压迫或不舒服，而其他位置感觉不错，千万不要忽视。一般来说，这些特别的感受可以通过改变系鞋带的方式或微细的修正而消除。
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Once you have tried on a few pairs of boots, you get a better idea of what feels the best. If you’re not satisfied after trying two or three, keep your favorite one out, and pick two or three more to compare. No retailer has every single brand and model of boot, so it can’t hurt to shop around. Once you’re satisfied you have the pair that best fits your feet, make the investment and start wearing them to break them in.

在你如此试穿几双鞋子之后，你会知晓那种感觉是最好的。如果你在试穿两双或三双之后，还是不满意。那么保留下相对而言你最满意的那双，然后再选择两到三双鞋子进行比较。不是每家零售商都出售所有品牌所有型号的鞋子，所以逐店搜购也不是不可以的。一旦找到最适合你双足的鞋子，那么就买下来，穿起来，以便它们尽快适应你。

枫叶红了 · 2010-08-17 04:38

superfeet 图a 长度不足，图b长度合适 图c宽度不足 图d宽度适中
以上为superfeet牌 footbed 的几张截图，图片来源：

http://www.superfeet.com/users-guide/
这个品牌的footbed也是作者极力推荐的。

枫叶红了 · 2010-08-17 16:05

Footbeds 脚床

In order to get the most precise and comfortable fit, it is essential to have feet that are supported in a healthy position. A very small percentage of the population is fortunate enough to have feet that have developed sufficiently to not require additional support (though even for these lucky few, a well-made footbed is unlikely to hurt anything). The rest of us would very likely benefit from some corrective support, similar to how people wear glasses to correct less-than-perfect vision. By supporting the foot in a healthy position, you will likely reduce or eliminate problems that many people experience, including over-pronation, formation of calluses, blisters, and bunions, and plantar fasciitis.

为了能精确而舒适地和鞋子相配，双足能以有益于健康的姿态获得支撑是必不可少的前提。只有少数人幸运地使自己的双足获得了完全的发育，而不需要额外的支撑（即使是对这些幸运者而言，制作精良的脚床也不大可能对他们有害）。我们中的大多数都将因这种正确的支撑而受益，这一点有些类似近视眼患者依靠配镜来矫正他们的视力。通过这种健康的支撑双足的方式，人们可以减少或消除很多人体验过的痛苦—这些痛苦包括足部过度内翻，形成胼胝（起茧），起水疱，拇囊(炎)肿，足底筋膜炎。

Consider for a moment that human feet are “designed” for walking barefoot on uneven terrain. In aboriginal cultures, a large muscle mass typically develops near the back of the primary arch of the foot near the heel. This muscle mass serves as a pillar, holding up one end of the arch, and it allows the foot to flexibly adapt to varied terrain. Given that most of us wear footwear for most of our waking lives, we typically do not fully develop this muscle mass. As a result, the pillar holding up that end of the arch is weak and is not fully capable of doing its job. A well-made footbed or orthotic will help support this pillar and allow the arch to do its many jobs.

考虑到人类本来是光足在崎岖的地形行走的，在土著居民的足部，靠近足弓背部以及足踵的位置都有强健的肌肉组织。这些肌肉组织像有力的支柱一样，托举着足弓的一端，并使得足部可以灵活地变化以适应变幻多端的地形。考虑到我们中的大多数人在自己的行走生涯中，是穿着鞋子的，所以我们的足部都没有充分地发育好这样的肌肉组织。因此，支撑足弓一端的肌肉力量软弱，而且不足以完成它们应该发挥的功能。一个制作精良的脚床或矫形器将有助于这部分肌肉，并有助于足弓适应复杂的地形。

As referenced earlier, there are many over-the-counter footbeds on the market. None of them will work for all individuals in all situations. The key is finding one that works well for you. Be aware that some poorly made footbeds can actually exacerbate existing foot maladies and fit issues. I do not wish to be seen as plugging a specific brand, but my experience suggests that the Superfeet line of footbeds are the most effective for the greatest number of people. The benefits you receive from a quality footbed will very likely far outweigh the cost of this important accessory.

上文提到，市面上有许多直接出售的脚床。它们的局限是明显的，并不能满足所有人的全部需要。关键在于发现一种最适合你自己的脚床。必须记住，制作部规范的脚床可以加剧足部已经存在的疾病，并产生新的问题。当然我不希望看到所有人蜂拥而上，目标锁定在某个特别的品牌，但是我的经验表明， Superfeet 系列脚床对大多数人是最有效的。你在使用质量上乘的脚床时获得的好处将比你所付出的费用多的多，也就是性价比非常之高。

While over-the-counter footbeds will offer great benefit for most individuals, fit and support can often be enhanced even more with a custom made footbed or orthotic. This route, of course, also carries a higher price tag.

虽然直接出售的脚床可以为大多数人带来好处，但是专门定制的脚床或矫形器在适应和支撑方面带来的好处更多。当然，如此一来，同样会增加你的预算，导致你需要付出更多的资金。

Note: For many people, introducing a supportive footbed or orthotic may not initially feel comfortable. I often hear folks express that “it feels like the arch is too far back.” Recall that many footbeds are attempting to support the missing rear “pillar” of the arch, so this sensation is not unexpected. Generally, it is best to gradually allow your feet to adapt to this new support by wearing the footbeds only and hour or two for the first few days and increasing the time each day over the course of the next couple weeks.

注意：对大多数人来说，当首次为他们介绍一种有支撑作用的脚床或矫形器时，他们的感觉并不舒服。我经常听到这样的抱怨“我觉得我的足弓被过分抬起并靠后了”。考虑到，脚床的功能是支援未完全发育的支撑足弓的肌肉组织，所以，这种感觉是出乎意料的。一般来说，让你的足部慢慢适应脚床的支撑是最好的选择。在开始阶段，也就是刚使用脚床的时候，每天使用一个小时或两个小时，然后再接下来的几个星期中，逐渐延长使用脚床的时间。

Note :
1 Over-pronation, or flat feet, is a common biomechanical problem that occurs in the walking process when a person's arch collapses upon weight bearing. This motion can cause extreme stress or inflammation on the plantar fascia, potentially causing severe discomfort and leading to other foot problems.

1. Over-pronation, or flat feet（足部过度内翻，或扁平足）是一种常见的生物力学问题，也就是一个人的足弓在承重行走的情况下塌陷时发生的问题。这种问题将导致脚底筋膜张力过大，或炎症。并可能导致严重的不适以及引发其他足部病变。

2 Bunions, referred to in the medical community as Hallux Valgus, are one of the most common forefoot problems. A bunion is a prominent bump on the inside of the foot around the big toe joint. This bump is actually a bone protruding towards the inside of the foot. With the continued movement of the big toe towards the smaller toes, it is common to find the big toe resting under or over the second toe. This causes a common forefoot condition called overlapping toes. Some of the symptoms of bunions include inflammation, swelling, and soreness on the side surface of the big toe. The discomfort commonly causes a patient to walk improperly.

2. Bunions（拇囊(炎)肿），在医学上也称作Hallux Valgus（脚趾外翻），是一种常见的前脚疾病。拇囊(炎)肿是在足部大拇指关节部位附近内侧的肿块。这种肿块事实上是骨骼向足内部生长的突出。由于大拇指持续向小拇指方向移动，因此常见的现象是大拇指叠在第二个脚趾上方或下方。这引起一种被称作重叠趾的现象。拇囊(炎)肿的部分症状表现包括炎症，肿胀，以及大拇指表面疼痛。这种不适感通常会导致病人步行姿态不正确。

Another type of bunion which some individuals experience is called a Tailor's Bunion, also known as a Bunionette. This forms on the outside of the foot towards the joint at the little toe. It is a smaller bump that forms due to the little toe moving inwards, towards the big toe.

部分病人体验到的拇囊(炎)肿被称为裁缝的拇囊(炎)肿，也叫做小趾囊炎。这种骨骼向足内部生长的突出部位在小脚趾关节。这是一种形状较小的肿块，由于小脚趾向内向大脚趾方向移动而形成。

Bunions are a common problem experienced mostly by women. The deformity can develop from an abnormality in foot function, or arthritis, but is more commonly caused by wearing improper fitting footwear. Tight, narrow dress shoes with a constrictive toe box (toe area) can cause the foot to begin to take the shape of the shoe, leading to the formation of a bunion. Women who have bunions normally wear dress shoes that are too small for their feet. Their toes are squeezed together in their shoes causing the first metatarsal bone to protrude on the side of the foot.

拇囊(炎)肿是一种女性人群中常见的问题。这种畸形可以由足部功能的畸变，或关节炎引起，但是更多地是由于不合穿的鞋子引起。紧而窄的女士鞋前衬紧缩，因而迫使足部改变形状以适应这种鞋子的内部空间，并导致拇囊(炎)肿的发生。患有拇囊(炎)肿的女性通常穿着比她们的足部尺寸小的多的鞋子。她们的脚趾在鞋子内被挤压在一起，导致足部一侧的第一趾骨突出。

It is important for men and women to realize that wearing dress shoes and boots, which are tapered in the toe area, can cause the bunion to worsen to the point where surgery is necessary.

男性和女性都应该认识到，在穿着男女式皮鞋或靴子时，由于这些鞋子在脚趾部位逐渐收缩，因此可以引发拇囊(炎)肿，严重的情形下甚至需要手术治疗。

3. Plantar fasciitis is a painful inflammatory process of the plantar fascia. Longstanding cases of plantar fasciitis often demonstrate more degenerative changes than inflammatory changes, in which case they are termed plantar fasciosis. The plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the five toes. It has been reported that plantar fasciitis occurs in two million Americans a year and 10% of the population over a lifetime.It is commonly associated with long periods of weight bearing. Among non-athletic populations, it is associated with a high body mass index. The pain is usually felt on the underside of the heel and is often most intense with the first steps of the day. Another symptom is that the sufferer has difficulty bending the foot so that the toes are brought toward the shin (decreased dorsiflexion of the ankle). A symptom commonly recognized among sufferers of plantar fasciitis is increased probability of knee pains, especially among runners.

3.Plantar fasciitis（足底筋膜炎），是足底筋膜病变，并令患者感到痛苦的一种炎症过程。足底筋膜炎长期存在的症状更多的表现为退化性改变，而不是炎症性的改变。这种情形被冠名为足底筋膜退化。足底筋膜是从跟骨底部开始，沿足底延伸到五个脚趾的一种纤维带状结缔组织。据报道，每年有两百万美国人患上足底筋膜炎，全美国10%的人口患病时间和在世时间相当。一般地，这种病痛和长时间的负重相关。在非运动员人群中，则和较高的体重身高指数（体重和身高的比值）有关。患者通常感觉到足踵（脚后跟）下面疼痛，而且在每天的第一次迈步行走时痛感最强烈。其他症状还有，患者很难让足部弯曲，以至于脚趾朝向胫骨（也就是踝关节的背曲（足部围绕踝关节的上下转动，向胫骨方向的转动称为背曲，反方向的转动称为plantarflexion跖屈）减少）（下图所示为背曲）。在患者中共同存在的另一种症状是膝关节疼痛症状出现的几率增长。尤其是在径赛运动员中更为常见。

（备注：另一种情形则是，喜欢穿着过高高跟鞋的女性人群中，由于足底筋膜经常处于过度拉伸的状态，也容易发生足底筋膜炎）

For more details ,please contact the professional foot doctor.

为了解更多的细节，请和专业的足科医生联络。

枫叶红了 · 2010-08-18 10:36

Socks

袜子
Socks are an often dismissed ingredient to obtaining a good fit. Their primary functions are to help move moisture away from the feet and out of the environment of the footwear and to fill the space between the foot and the footwear. Both of these functions are essential to a good, comfortable fit.

袜子通常是获得和鞋子良好匹配过程中最容易被忽略的部分。袜子的主要功能是吸收足部的湿气并排除鞋子以外以及填充鞋子和足部之间的空隙。合适的令足部感觉舒适的足部与鞋子的匹配中，袜子的这两项主要功能是必不可少的。

Here are a few key things to remember when buying socks for hiking footwear:

为徒步用鞋选购袜子时，请记住下面的几条注意事项：

1. Avoid cotton socks. Cotton absorbs much of the moisture given off by your feet — which can be more than 1/2 cup after a few hours of activity. This moisture keeps your foot wet, and therefore soft, and makes it more prone to suffer blisters. Cotton will also compress when wet, taking up less volume than when dry. Therefore, the boots will fit differently — often allowing for more room for the foot to slide within the boot, which can potentially lead to more blisters. Instead, select socks with fiber blends that better retain their volume and better manage moisture.

1.避免选择棉袜。棉袜会吸附足部排出的大部分水气—在数小时的活动过程中，吸收的水体积可以超出半杯。这些吸附在棉袜上的水分使你的足部潮湿，变软，并有可能导致水疱的出现。潮湿的棉袜更容易被挤压，比干燥状态下体积减少。因此，合穿的鞋子将变得不再合穿—足部在鞋子内滑动的空间增大，这使产生水疱的可能性大为增加。替代方案：选择混纺袜子。相比较而言，混纺袜子在保持形状和吸收水分方面效果要好的多。

2. The specific blend of fabrics is largely a matter of comfort and preference. Generally speaking, wool is a better option if your feet tend to be cold or if you expect to experience cold feet in a cold environment. Since wool is hydrophilic, it generally manages moisture more effectively when there is little heat present. Warmer feet are generally better able to take advantage of the moisture control properties of synthetic fabrics — most of which are hydrophobic and retain far less moisture than wool.

2.对织品组分的选择很大程度上取决于舒适性和优选性。一般来说，如果你的足部较为寒凉，或你期待在寒冷的环境里感受冰冷的足部，那么羊毛袜是个不错的选择。由于毛织品的亲水性，在相对寒冷的场合下依然有着良好的保湿性。一般来说，由于能更好地利用合成纤维的疏水性，温暖的足部更适合穿着合成纤维织品—大部分合成纤维呈疏水性，和羊毛织品相比，在保湿性能上差别很大。

3. The thickness of your sock choice should largely be determined by the amount of space you need to fill between your feet and the footwear. Some consideration can be given to insulation, but a thicker sock in an already tight-fitting boot means restricted circulation and ultimately colder feet. As always, fit rules. Keep in mind that after many hours on trail or at high altitudes, feet may experience some swelling. While footwear can usually be adjusted via the lacing, selecting a few different thicknesses of socks can also help you adapt the fit to changing circumstances.

3.对袜子厚度的选择很大程度上取决于必须被填充的双足和鞋子之间的空隙大小。部分可以被考虑的原因则是着眼于隔离（鞋子和双足）。但是在已经紧裹足部的鞋子中，厚袜子的存在将意味着鞋子内部空气流通受限，并最后导致双足受寒。一般的规则是：请记住在数小时的徒步或在高海拔地区，双足会发生膨胀。由于鞋子可以通过调整系鞋带的方式来调整松紧程度，因此选择一些不同厚度的袜子可以帮助你适应这种双足的改变以改善这些状况。

4. Most of the technical socks that are on the market are designed to be worn without the thin liner sock that was necessary to fit the foot and wick moisture with the rag wool socks of yesteryear. However, some people still find a multi-sock system works well. Also, some conditions and activities warrant a multi-sock system. All things considered, it is easier to obtain a more precise fit and reduce friction with one thicker sock rather than multiple pairs of socks worn at the same time. However, if the fit is not precise and some slippage occurs inside the footwear, a liner sock can help transfer that friction away from the skin.

4.市面上大多数基于市场需要面市的袜子的设计思路是，这些袜子在被穿着的时候里面是没有做衬里的薄袜子（衬袜）的。这种薄袜子对足部适应鞋子是必不可少的，而且在以往的年代。人们依靠纺入衬袜里的再生羊毛的毛细作用带走足部的水汽。尽管如此，仍然有人发现穿着多层袜子也可以有效地实现这个功能。同样地，一定条件下，有些活动也证实了这种穿法的可行性。但是综合来看，穿着一双厚袜子在精确地适应鞋子以及减少摩擦方面，不仅效果要好过同时穿着几双袜子吗，而且也操作起来也更为简易。无论如何，如果双足和鞋子并非精确地匹配，而且足部还在鞋子内滑动，那么贴身再穿一双衬袜可以使皮肤远离这种摩擦。
(这个部分自己看也很别扭，期待有同学指正。)

5. Sock size — Choose a brand that has your measured foot-size in the top end of their size range to avoid having significant excess material that may be prone to bunching up and feeling uncomfortable. For example, if your feet measure a size 9.5, you will likely obtain a more precise fit in a size medium sock that is designed to fit up to a size 9.5 foot than you would in a size large in another brand that is designed to fit sizes between 9 and 12. The size ranges of each sock are generally printed on the packaging.

5.袜子规格—选择这样一个品牌，其尺码范围的最大值和你测定的足部尺码相同，以避免袜子在鞋子内部聚成一团，并使双足感到不舒服。比如说，如果你的双足测量出的尺码是9.5，那么为了精确地和鞋子吻合，你应该选择适中的，其最大适合值为9.5的袜子，而不是选择设计适应范围为9到12的袜子。袜子的尺码范围通常就印制在包装上面。

枫叶红了 · 2010-08-18 17:09

Note : liner socks: Liners are thin, lightweight socks designed to be worn next to your skin, under a pair of regular hiking socks. Typically made of synthetics like CoolMax® polyester or polypropylene, they pull moisture away from the feet to the outer sock where it can evaporate. Liner socks are popular because they can be washed and dried easily on long trips. They're usually used with hiking boots rather than walking or running shoes, since boots often have extra volume to accommodate them.

Liner socks（衬袜）是质薄量轻的袜子，设计的目的是在一双常规的远足袜子里面，贴身穿着。典型的材质比如CoolMax®聚酯或聚丙烯。这种袜子可以把水分从足部吸收，并通过外面的袜子散发到空气中。由于衬袜易洗快干的特性，所以在长途旅行中，很为人喜爱。和步行鞋，跑步鞋相比，由于登山鞋（或徒步旅行靴）往往有较大的空间来容纳衬袜，所以也较为常见于穿着此类靴子的脚上。

枫叶红了 · 2010-08-21 17:32

上图为bootfitting basics 一文作者。

图片来源http://www.summitpost.org/trip-report/235557/Gilbert-Peak-Oct-2006.html

波兰登山家Martin Miotk 的高山系列，分别是高山适应，高山病，低温损害以及高原灼伤。文章中用了大量的篇幅谈到高海拔地带中适用的登山器材，装备以及药物。

Marcin Miotk 出身攀岩运动员，是 波兰攀山协会 国家攀岩队成员。近年兴趣兼及高寒攀登，05年成为 波兰 至今唯一 以无氧方式(亦无背夫、无高山协作)登上 珠峰 的人。 07年成功登上 俄罗斯 境内所有5座7000米级山峰，获颁雪豹称号。 08年起 担任 波兰 (规模最大成立于1927年) 华沙登山协会之会长。 Marcin 目前正与 kinga等 波兰队友 在攀登 K2。 帖子里的三篇文章在06年发表，很有参考价值。
见：
http://www.miotk.pl/index.php?option=com_content&view=article&id=25&Itemid=12&lang=en。

http://www.doyouhike.net/forum/thinair/441189,0,0,1.html