On this Motivation Monday, I want to offer a reminder about two things you should never ignore in your fitness routine: your feet.

A few weeks ago, I started experiencing some knee pain halfway through my elliptical sessions. It wasn’t anything serious, but there was enough discomfort to warrant some ice-pack recovery time  after my high-intensity cardio sessions. Then I realized I hadn’t followed one of my own cardinal rules on footwear. I missed the six-month mark for replacing my sneakers and was about to cross the threshold into the ninth month.

That might not seem like a long extension, but if you workout almost every day like I do, those sneakers wear down a lot faster than you think. Knee pain can be a sure sign you’re losing the support you need in your footwear. Sure enough, after I got a new pair of Ryka cross trainers, the knee pain disappeared in just a few days.

Here’s a little foot trivia that can help illustrate why your feet deserve a little extra TLC: there are 26 bones, 33 joints, 107 ligaments and 19 muscles and tendons in each foot. That means there are 370 places vulnerable to injury in your feet alone. Now consider that insufficient foot support can lead to compensations made by your knees and hips, and you’re putting your body at risk for a whole world of hurt.

So, what’s the best footwear? It depends on your foot type. If you have a high arch, you need sneakers with good shock absorption. If your feet are flat and/or “roll” inward or outward, you need a sneaker with stability. An “average” foot needs a shoe with both cushioning and stability.

Since my fitness routine includes everything from elliptical training and rowing for cardio to squat Tabatas and strength training classes, I have always been the most comfortable working out in cross trainers. My friends who run will only pound the pavement wearing running sneakers. Many basketball players like high tops for the extra ankle stability. If there’s one sport you play often, it’s a good idea to get a pair of sneakers specifically for that activity, and also have a more “universal” pair, like cross trainers, for days when you mix things up.

I look at it this way: I have far too many lip glosses in my makeup drawer  and most guys have more gadgets than they’ll probably ever need. So why wouldn’t you spend the money to have at least one good pair of sneakers to protect you from getting hurt while you’re working so hard to stay healthy?

In the end, wearing the proper footwear is one of the easiest ways to have fun, be fit and feel fabulous!