Many runners are guilty of choosing a running shoe for the style rather than the comfort. 9 times out of 10 the runner simply does not know which shoe to buy and the differences between the massive selection available. Many good running shops have staff qualified to determine your foot type but others dont.
If you are looking to buy a new pair of training or running shoes you will need to know your foot type before going off to the shops. There is a very simple and quick test which you can do at home.
- Take a bowl, large enough for your feet to fit into, and add a small amount of water to the bottom.
- Wet the sole of one of your feet.
- Step onto a brown paper bag or a thick piece of paper (something that will give you a good imprint of your foot).
- Step off and have a look at the shape of your foot.
Although other factors such as your biomechanics, weight and weekly mileage need to be taken into consideration, this is the first step toward finding the correct type of shoe for you.
There are 3 basic foot types which are based on your arch height. They are:
Normal (medium) Arch
If your imprint shows the ball of your foot and toes, a medium line down the middle and a full heel, then you have a normal arch. This is the most common foot type.
The good news is, is that people with a normal arch can choose pretty much any shoe providing that they are comfortable to the wearer. Stay away from shoes that are advertised as motion control or stability as this type of shoe is for people with a low arch.
Flat (low) Arch
If you can see your entire footprint this means that you are flat footed and are an over-pronator. A flat foot is a foot with little or no arch and can cause severe stress on the ankles, calves, knees and in some cases, lower back pain. People with flat feet often can experience bunions, heel spurs or tendinitis. Flat feet cause the ankle to move inwards, meaning that the arch collapses due to the excess weight on the inside of your foot.
The best type of running shoe to purchase is a shoe that gives good arch support and firm heel stability. This helps to stabilize the feet to not move inward. You may also require an orthotic device rectify the over-pronation. Look for words such as motion control and stability.
High Arch
If you have a high arch, your imprint will show your heel, the ball of your foot, and a thin line on the outside of your foot. This is the least common foot type and means that you are an over-pronator or a supinator. Look out for words such as cushioned or flexible.
People with a high arch should look for a flexible shoe with good cushioning.
Another good way to determine your foot type is to look at the soles of your shoes. Are they more worn on the outside (high arch) or the inside (flat foot) or is the wear overall (normal)?
If you are unsure or would like a professional opinion, our ProGait laboratory features gait analysis facilities and pressure plate analysis for a thorough biomechanical assessment. From the results of your assessment, our Podiatrist can recommend the perfect training or running shoes for you. Orthotic insoles can also be prescribed should they be required.