Foot Type
The Normal Foot![]() |
Description: Normal feet have a normal-sized arch and leave an imprint that has a flare but shows the forefoot and heel connected by a wideband. Foot Characteristics: A normal foot usually lands on the outside of the heel, and then rolls inward (pronates) slightly to absorb shock. Runners with a normal foot and normal weight are usually considered biomechanically efficient and don’t require shoes with high stability. Best Shoes: Moderate stability shoes with moderate control features such as a dual density or medially posted midsole. |
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The Flat Foot![]() |
Description: Flat feet have a low arch and leave a nearly complete imprint. That is, the imprint looks like the whole sole of the foot. Foot Characteristics: This imprint usually indicates an overpronated foot that strikes on the outside of the heel and rolls inward (pronates) excessively. Over time, this can cause many different kinds of injuries and discomfort. Best Shoes: Motion-control shoes, or high-stability shoes with firm, stiff midsoles and control features that reduce the degree of pronation. This type of shoe will usually feature a large of amount of dual-density material in the midsole and will appear to be fairly straight, as opposed to hourglass or peanut shaped, when looking at the bottom. Highly cushioned and neutral shoes should be avoided for this type of foot. |
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The High-Arched Foot![]() |
Description: High-arched feet leave an imprint showing a very narrow band connecting the forefoot and heel. Foot Characteristics: A curved, high-arched foot is generally termed and supinated or underpronated foot (the terms are synonymous). This type of foot doesn’t pronate enough if at all, causing it to be an ineffective shock absorber. Best Shoes: Cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion-control or stability shoes that limit foot mobility. |
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Basic Foot Motions |
Pronations Explained |
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When running, everyone has a unique motion in their legs and feet as they approach impact, at impact, and during toe-off…we call this the Running Gait.Typically, the foot starts by turning outward and becoming rigid to prepare for impact. (That is why most people tend to land on the outside of the hell.) At this point, the foot normally loosens up and rolls inward, and then becomes rigid again as the body weight is transferred over the ball of the foot, preparing for toeoff.The point at which the foot loosens and rolls inward is call pronation. Pronation is normal and is necessary to some degree for the foot to absorb shock and adapt to running surfaces. |
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Over-Pronator: Someone who exhibits excessive inward motion is considered to be an overpronator. Some over-pronators are best served by stability or motion-control shoes, which assist in controlling the excessive inward motion of the foot. Conditions such as flat feet, a flexible arch or an everted heel can cause you to overpronate or roll farther than what is necessary to absorb shock and adapt to different running surfaces. Approximately 70-80 percent of runners overpronate to some degree. | ||||
Under-Pronator: Someone who does not have enough inward motion is considered to be an under-pronator (more commonly referred to as a supinator). Underpronators strike the ground as other runners do, but their foot does not complete the motion needed to absorb shock. Usually, under-pronation is associated with a rigid, high-arched foot. Because the foot is so rigid, it absorbs shock poorly and does not adapt to changes in running surfaces. Approximately less than 10 percent of runners under-pronate or supinate. | ||||
Neutral: Those that are right in the middle are known as neutral. Approximately 10-20 percent of runners pronate normally. By looking at the stride motion of the foot and simply discussing pronation and overpronation, we have only looked at the first portion of your stride when the foot strikes the ground. After your foot has rolled forward past your arch your foot is ready to leave the ground but before it can, your foot needs to roll in the opposite direction of pronation so that the loosened joints will tighten up again. This part of foot motion is called supination. It is necessary so that the foot becomes a more rigid lever to propel you forward. | ||||
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Shoes are built around a last that resembles the shape of a foot. Manufactures spend considerable amounts of research to create lasts that will match the shape of their footwear to specific foot types. The upper of a shoe is generally sewn together by hand then secured to the last and attached to the sole. There are three processes commonly used in the lasting – cement lasting, slip lasting, and injection molding. The shape of a shoe is dependant on the last shape, the lasting process, and the materials from which it is made. The materials in each component of shoes make up its quality. The following describes the basic components.
Outsole: The outsole’s function is to provide protection, traction, and durability. It can also play a role in flexibility, stability, and cushioning. Outsoles are most commonly made from rubber or compounds mixed with rubber. They also may be leather or polyurethane.
Midsole: The midsole’s function is to provide cushioning, support, stability and guidance. Midsoles are made from polyurethane, ethylvinylacetate (EVA), rubber mixed with compounds, and other foam polymers.
Insole: The insole’s function is primarily for tactile comfort although it may add cushioning, moisture control, support, and guidance. Insoles are made from EVA, polyester, thermal plastic, graphite, and foam polymers.
Upper: The upper functions to position, support, and protect the foot. It also is the primary influence on fit. The upper consists of four distinct parts, the heel and heel counter, the midfoot saddle, the toe box, and tongue and lacing. Materials and design are wide ranging. Some are functional others are simply aesthetic.