My mantra has always been, ‘One can never have too many shoes, however only if the shoe fits...right.’
Considering the amount of money, time and weight spent on our feet, it is only just to know thy feet better. Besides, knowing your foot type holds a multitude of positives; minimising associated foot health problems, increasing comfortability and support in order to successfully strut your stuff!
To determine your foot type, the “Wet footprint” test is a popular and simple method used by runners, as a good indicator of how the foot shock absorbs impact with the floor (pronation).
1. Thoroughly wet your foot.
2. Firmly step on a piece of cardboard or brown bag.
3. Compare your foot print to the following to determine your foot type.
High Arch
Classified as a supinated foot, it is the least common and the most rigid of the foot types. Supination is a natural manner of outward foot rotation as the heel lifts, weighting the foot-ball and toes to push-off the ground, thus propelling the body forward.
In excessive supination, the foot rolls outward, distributing more weight along the outside of the foot and pushing the anklebone out reducing the foot’s natural ability to absorb shock due to excessive strain on the ankle muscles and tendons and decreasing ankle flex.
High arches have less surface area for absorbing impact, therefore placing excessive pressure on the ball of foot and heel areas. This increases susceptibility to foot ailments such as heel pain, ball-of-foot pain or plantar fasciitis (also known as policeman’s heel — an inflammation of a thick band of tissue connecting the heel bone to the toes). An excessive condition of this foot type would be a pes cavus; an abnormally high arched ‘claw-like’ foot.
Due to their rigidity, motion control shoes should be avoided, instead focus on cushioned shoes with high flexibility so as to promote foot motion.
Neutral Arch
Not as common as the low arch, this foot is ideal as it is neither over or under pronated as the weight is equally distributed over the ball of the foot, the heel and the outer edge of the foot, thereby causing no pressure on other bodily joints.
Therefore, this type benefits from shoes with cushion and slight motion control.
Low Arch
Also known as pes planus, flat or over-pronated foot, it is the most common of the foot types. Caused by a postural deformity where the foot arches collapse, resulting in the entire foot coming into complete or almost complete contact with the ground. Due to excessive motion, this foot type has the highest flexibility.
Similarly afflicted by ailments of a high arch such as plantar fasciitis, metatarsal pain, Achilles tendon, inner knee pain and bursitis in the hip.
Motion control shoes are ideal unlike overly-cushioned shoes which offer minimal stability and control.
