“It’s important to have the right amount of support-too much can be as bad as too little,” Marlene Reid, DPM, FACFAS, a podiatrist, says. By encouraging a natural gait and allowing for smooth heel-to-toe transitions, this type of support can help alleviate or prevent foot fatigue as well as a number of overuse injuries like plantar fasciitis, shin splints, and knee or lower back pain. Running in shoes with arch support helps to counter overpronation and underpronation, or excessive rolling of the foot and ankle as you’re running. The best arch support running shoes will promote proper running form by keeping your feet and body aligned, while also helping to distribute the impact of running. ![]() Without the right amount of support, you may experience pain not just in your feet, but also in your knees, hips, or ankles. This is considered "normal" since there is no excessive over or underpronation in this foot strike.Wearing running shoes with proper arch support can make the difference between running comfortably and cutting a painful run short. Neutral pronation: When the foot rolls inward naturally 15% and helps absorb the shock while keeping your limbs and ankles in line. ![]() She says, "these are a good choice because sometimes these people have something called hammer toes as a result of their high arch foot." Shah recommends a shoe with a wide toe box. People who supinate tend to have high arches and will feel pressure on the outside of their toes, particularly on their small toes. Underpronation: This gait is also known as supination and happens when your foot doesn't roll inward enough and instead rolls outwards too far when you walk or run. Shah says, "For those who overpronate, a wide shoe type may be encouraged to accommodate for their arch which may fall during the gait cycle." If you were born with flat feet or developed it over time due to overpronation, shoes that offer arch support are key (unlike for other people). This gait causes the arches of your feet to collapse and can lead to flat feet. Overpronation: Overpronation causes your foot to roll inwards excessively when you walk. But first, it's helpful to know what these terms mean in the first place. If you find out that you are a supinator or overpronator, Shah recommends having a custom orthotic made to fit your needs. The foot naturally pronates (or rolls inward) when you walk or run, but in some cases too much or little pronation can occur. ![]() You'll notice many shoes market themselves as: overpronator, supinator or neutral. Meanwhile, a lower heel-to-toe drop under 7 millimeters is best for those who land on the middle or front of the foot. According to Running Warehouse, a high heel-to-toe drop that's over 7 millimeters is best for those who land heel first or have issues with their Achilles tendon. That's the difference between the thickness of the cushioning under the heel and the forefoot. Another thing to look at is the heel-to-toe drop. This can also result in blisters by the toes or heels if the shoes are too big or small. ![]() Shah said wearing improper fitting shoes can lead to feeling off balance or cause you to fall. "I would not recommend an extra arch cushion because this can cause more pain than benefit," she said.Īdditionally, it's important that the shoes fit true to size. Regardless of your foot type, Shah believes a good shoe should have a deep heel seat and a good heel cushion, because our heel takes a lot of the load while walking. Still, Shah told CNET she recommends a neutral shoe to most people. "Before buying any specific shoe I would always encourage evaluation by a podiatrist first to prevent any other pain or complications in other joints," said Pooja Shah, who holds a diploma from the American Board of Podiatric Medicine. It's easy to choose a walking shoe based on the style, but what's more important is knowing how to choose a pair that's right for your feet.
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