Learn Your Foot Type And Prevent Running Injuries
Peoples feet tend to fit 3 basic types. It is important to know the difference and know your own type as it affects your choice of shoes and lets you know which injuries you are more vulnerable to. It is always better to prevent rather than cure.
Additionally the wrong shoes can even be the cause of your injuries if they exaggerate your natural tendency. They can make your potential problem a reality.
The three basic foot types are Supinators, Neutrals, and Pronators.
Supinators tend to lean more heavily on the outside of their feet, causing more wear on the outside rims of their shoe. They also tend to have higher arches on the inside of their feet making the foot very strong and rigid but reducing its shock-absorbing qualities. Looking from behind they may have bowing inward heels, and this can then cause problems of achilles tendonitis (inflammation of the tendon).
The poor shock-absorbing means that these runners need to have softer shoes with more cushioning otherwise they may have problems of excess stress on their bones leading to stress fractures, or inflammation of other tougher tissues in the foot and lower leg such as fascia, and tendons.
Pronators are the opposite. They tend to lean more on the insides of their feet causing the inner arch to collapse down and sometimes even touch the floor. This makes the foot incredibly flexible and thus very good at shock-absorption, but too much movement means there is less control and tissues can be stretched around too much and cause other problems.
Looking from behind pronators may find their heels bow outwards (but not always). Shoes may show collapsing along the inner edge. The excessive movement and flexibility of these feet means they need stronger shoes with built-in control mechanisms such as arch supports and heel counters.
Neutrals are lucky as their feet have the ideal combination of both good motion control and shock-absorption. Their feet have a slight arch on the inside and weight is distributed down the middle of the foot towards their 2nd toe. Their heels and Achilles tendons are straight and wear on their shoes is relatively even (some wear on the outside heel, then across the whole sole of the shoe).
Thus neutrals can choose shoes that have a balance of shock and motion control.
How do you know what foot type you are? Good shoe shops will sometimes have access to treadmill analysis and it is much easier to see your type on these but looking for the tell-tale signs outlined above will also give you a good indication.
Problems can arise mainly if supinators and pronators choose the wrong shoes.
For example if a supinator chooses shoes designed for motion control, this will exaggerate the stiffness of the shoe and not give them more cushioning i.e.put a rigid foot in a rigid shoe and you double the problem.
Likewise put a pronator in a cushioned shoe and it will exaggerate their motion causing even more problems.
Knowing your basic foot type and buying shoes to suit are fundamental to enjoying an injury-free hobby and method of fitness training. Running is an excellent way to get and keep fit but the action and technique of running needs to be as perfect as possible to minimise injury risk.
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