In this 3-part series, I’ll help you to determine the optimal shoe features for your particular foot. Part 1 looked at how your foot is constructed and how the foot functions during walking. If you missed it, you can read Part 1 here. Part 2 will describe what shoes may be best for a person with flat feet. And Part 3, coming in the Autumn Newsletter, will look at what shoes may be best for a person with high arched feet.
Let’s get started on Part 2!
Remember, during the normal walking cycle, the foot needs to be mobile early in the cycle and then become rigid later in the cycle. A flat foot is very mobile and flexible because of the interlocking bone structure in the foot.
When your foot lands on the ground and your body travels forward over your foot, your foot needs flexibility so it can absorb the ground reaction forces and protect your leg and back from these considerable forces. It also needs to adapt to any unevenness on the surface so you can keep your balance. Because a flatter foot is a more flexible foot, in this early part of the walking cycle, you have what you need! Your low-arched foot is extra mobile and can do a good job absorbing ground reaction forces and adapting to any unevenness on the ground.
In the later part of the walking cycle, your foot needs to become rigid so you can propel yourself forward. Here is where having a flat foot can be a disadvantage. Your overly mobile flat foot may have a hard time becoming rigid enough for good propulsion. This difficulty is often the cause of problems like bunions and plantar fasciitis.
What your foot lacks can often be balanced with the right shoe. If your foot lacks rigidity, a firmer shoe with more support can make a helpful difference!
A shoe with more support in the right places can help your foot be more rigid when you need it. This type of shoe is sometimes called a “motion control” shoe. It’s controlling your foot’s extra mobility so it can function better.
How can you tell whether a shoe is supportive in the right ways for your flat feet? Here are 2 simple tests you can perform in the shoe store.
The Heel Counter Squeeze
The Heel Counter is the back part of your shoe where your heel sits.
Place your thumb and forefinger on either side of the heel counter. Pinch the sides together.
If the heel counter remains firm, like this blue shoe, this is a good shoe for you.
If you can easily squeeze the sides together, like this black shoe,
it’s not as good a shoe for you.
The Twist Test
Hold the back of the shoe with one hand and the toes of the shoe with the other hand. Try to twist the shoe.
If it’s harder to twist, like the blue shoe, it indicates more support for a flatter foot and is a better shoe for you.
If it’s easy to twist, like the black shoe, it’s not as good a shoe for you.
How much does wearing the right shoe for your feet matter?
It depends. If you are not having any problems with your feet, it’s probably not important for every shoe you wear to help control the extra motion in your foot. However, if you are walking for exercise, it would be wise to find a more supportive shoe to help prevent problems.
And of course, the shoe must feel comfortable! If it’s not comfortable, it’s not a good shoe for you!
Coming up in Part 3, we’ll talk about the shoe features that help a high arched foot. Thanks for reading!