Foot type

Foot type is determined by the shape and structure of the foot. Foot type affects the reduction of impact on the foot while walking, jogging, or running. Specifically the shape of the arch causes different levels of pronation in feet.

Pronation

Pronation is the rolling motion of the foot from heel to toe while walking, jogging, or running. Pronation includes Neutral Pronation, Underpronation, and Overpronation.

Pronation will likely be evident by looking at the wear inside or on the rubber sole of a shoe. If the inside side is more worn than the rest of the shoe then the person overpronates. When the outside side of the shoe is more worn than the inside side then the person underpronates. If the wear is equal across the forefoot then the person is a neutral pronator, or has "neutral stride".

Neutral Pronation is hitting the outside of the heel and ball of the foot evenly across the foot to properly reduce impact on the foot. Medium arches are often neutral pronating foot arches, though oftentimes high arches can also neutrally pronate.

Under-pronation, also called supination, occurs when more weight is absorbed by the outside of the foot rather than evenly through the foot strike.

Overpronation occurs when there is too much roll on the inside of the foot, consequently distributing the weight and shock of impact more heavily on the inside of the foot rather than evenly throughout the foot as found in neutral pronation. The knee cap may therefore slant inward, and roll over the inside of the thigh, causing pain. An inward slant often requires a shoe slip or orthotic under the inside of the heel to return the foot to a Neutral Pronation. In addition, exercises which strengthen the inside thigh-muscle are often helpful.

Arches

The height of the arch in the foot determines pronation and foot type.

The arch height of a foot can be determined by a "wet test". To take the test, stand normally on a paper bag for about ten seconds after wetting each foot. The resulting imprint will show whether the person has a medium arch, a low arch, or a high arch.

People with a Medium arch have a distinct curve along the inside of the foot with a band slightly less than half the width of the foot connecting the heel and toe. People with medium arch are likely to have a "neutral stride", although sometimes even medium arches can have their drawbacks and negative effects. Although sometimes called the "normal" arch, this may appear as a misnomer because nobody has 'normal' arches within their feet. Also, medium arches may sometimes overpronate and lead to physical problems resembling the issues of Pes planus. Other times, however, medium arches might under pronate in the same way high arched feet could under pronate sometimes.

People with a Low arch do not have a distinct curve along the inside of the foot. The imprint taken in a "wet test" may show nearly the entire foot. People with low arches are more likely to overpronate which can result in injuries. But low arches may not always be the causing of injuries. Lowly arched feet may have an arch but these arches are not really visible or only barely visible to other people. Some low arched feet may be flexible to give an arch, though not visible to many others.

People who have a High arch in the foot may oftentimes but not always show only a very thin band connecting the heel and toe in a "wet test". People with high arches are more likely to underpronate although this isn't always the reality. Contrary to usual rhetoric, high arches will not always have drawbacks or negative effects and some high arched feet may be flexible or rigid or hypermobile and show neutral stride "without" having supination issues. Many people prefer high arches because of various reasoning. Ballet dancers select high arches because of different reasons.

Pronation and arch in athletes

Athletes with different foot types should look for running shoes that specifically treat their arch and pronation to avoid injury. Running shoes generally come in "straight", "curved", and "semi curved" shapes.

Overpronators should wear shoes with a "straight" shape. Overpronators should also look for a "motion control" shoe, which prevents the foot from rolling too far by providing maximum support. Shoe manufacturers usually include a medial post or rollbar to accomplish motion control. The medial post is basically a solid piece of material on the inner part of the shoe that resists the inward roll of pronation. Orthotics are also a popular method of support for athletes who have flat feet.

Underpronators should wear a shoe with a "curved" shape. Underpronators should also look for a "cushioned shoe" to allow the feet to roll inward and absorb shock.

Neutral Pronators should look for a running shoe with a "semi curved" or "curved" shape. "Stability" shoes usually offer a blend of cushioning and support that is beneficial to people with medium or high arches and pronation.

ee also

* Flat feet
* Hallux
* Morton's toe
* Pes cavus