People with flat feet tend to overpronate, which can put strain on the big toe, causing arches to collapse or the ankles to roll inwards, according to the American Academy of Orthopedic Surgeons. Overpronation refers to a foot strike that rolls too far downwards and inwards. There are varying degrees of foot rolling in a runner's stride. Pronation is the natural downward and inward rolling movement of the foot when it hits the ground. Table 1 summarises the shoe features suited to each foot type.To start with, it's helpful to understand what the foot is doing as it strikes the ground. Medium arch support is good for runners with flat or neutral feet. Conversely, a stiff heel may further restrict movement in the high arched runners, leading to knee or low back pain.
This feature controls the inward motion of the heel during landing and is best suited for the flat-footed runners. Heel counter refers to the rigid structure of the shoe around the heel. It is possible to find extra cushioned shoes with zero heel-to-toe drop and vice-versa. Please note: Heel drop and cushioning are independent of each other. Alternatively, a high heel-to-toe drop (10-12mm) benefits the flat footed by reducing the inward movement at the heel. A low to medium heel-to-toe drop promotes midfoot strike and is best suited to high arched or neutral foot type. This refers to the difference in the height of the shoe at heel and toe level (Figure 2). On the other hand, a high-arched foot would benefit from extra cushioning for better shock absorption. A neutral or a flat foot type would tend to roll even more inwards with extra padding. Such feet are generally very stiff and benefit from flexible, cushioned shoes to allow more movement and shock absorption.Ĭushioning refers to the amount of padding in the shoe.
Such foot types can normally run in a variety of foot wear.įeet with higher than normal arches fall under the category of over-supinated feet. This is a normal trait for biomechanically efficient runner. Such a foot is highly mobile and unstable and requires more support around the heel to control such motion.Ī neutral foot is characterised by natural arches and mild inward movement of the heel on the leg during a run. If you have a well-worn pair of running shoes, check the wear pattern on the soles to help determine the foot type (Figure 1)Ī flat feet (over-pronation) is characterised by reduced arches due to inward rolling of the heel over the leg. Moreover, there is no single best shoe… everyone’s feet are different: hence the different shoe styles.īefore you step into a store to buy your pair, it is very important to understand your foot type. With such a wide- array of options available, it is very difficult for a runner to choose the “BEST” shoes. Confusion of confusions!!!! This sums up the dilemma of a runner trying to buy a pair of running shoes!
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