Foot type
Encyclopedia
Foot type refers to differences in foot
structure and shape, as reflected in pronation (side-to-side tilting of the foot) during heel strike running.
Foot type affects the reduction of impact on the foot while walking
, jogging
, or running
. Specifically, the shape of the individual’s foot as a whole, the shape of their arch
, and the extent to which they pronate, determines foot type.
is a rotational movement of the forearm (at the radioulnar joint) or foot (at the subtalar and talocalcaneonavicular joints). Pronation of the foot refers to how the body distributes weight as it cycles through the gait
. Types of pronation include neutral pronation, underpronation (supination), and overpronation.
. As the individual transfers weight from the heel to the metatarsus
, the foot will roll in a medial direction, such that the weight is distributed evenly across the metatarsus. In this stage of the gait, the knee
will generally, but not always, track directly over the hallux
.
This rolling inwards motion as the foot progresses from heel to toe is the way that the body naturally absorbs shock. Neutral pronation is the most ideal, efficient type of gait when using a heel strike gait; in a forefoot strike, the body absorbs shock instead via flexation of the foot.
An overpronator does not absorb shock efficiently. Imagine someone jumping onto a diving board, but the board is so flimsy that when it is struck, it bends and allows the person to plunge straight down into the water instead of back into the air. Similarly, an overpronator's arches will collapse, or the ankles will roll inwards (or a combination of the two) as they cycle through the gait.
An individual whose bone structure involves external rotation
at the hip, knee, or ankle
will be more likely to overpronate than one whose bone structure has internal rotation
or central alignment.
An individual who overpronates tends to wear down their running shoes on the medial (inside) side of the shoe towards the toe area.
When choosing a running or walking shoe, a person with overpronation can choose shoes that have good inside support—usually by strong material at the inside sole and arch of the shoe. It is usually visible. The inside support area is marked by strong greyish material to support the weight when a person lands on the outside foot and then roll onto the inside foot.
.
Like an overpronator, an underpronator does not absorb shock efficiently - but for the opposite reason. The underpronated foot is like a diving board that, instead of failing to spring someone in the air because it is too flimsy, it fails to do so because it is too rigid. There is virtually no give. An underpronator's arches or ankles don't experience much motion as they cycle through the gait.
An individual whose bone structure involves internal rotation
at the hip, knee, or ankle will be more likely to underpronate than one whose bone structure has external rotation or central alignment. Usually - but not always - those who are bow-legged tend to underpronate.
An individual who underpronates tends to wear down their running shoes on the lateral (outside) side of the shoe towards the rear of the shoe in the heel area.
overpronate. However, individuals with flat feet can have a neutral, overpronated, or underpronated gait. Likewise, individuals with very high arches can be neutral, overpronated, or underpronated. Pronation depends not on the shape of the foot or on the shape of the static arch, but on the extent to which the arch collapses when the foot goes through its walk cycle.
While it is certainly possible that an individual with a high arch may underpronate, one with a medium arch may be neutral, and so on, this is not always the case. The wet foot test is often inaccurate because it only shows the shape of the foot when the foot is static. The wet foot test fails to determine what happens to the foot while it is in motion - that is, as the foot strikes from heel to toe.
The wet foot test also fails to account for the bone structure of the entire leg; i.e., internal rotation, external rotation, or Genu varum.
, which results from the ripping and subsequent inflammation of the plantar fascia
underneath the foot as the arch collapses. Orthotics, which are rigid inserts designed to prevent the arch from collapsing, are often prescribed by doctors for various injuries including plantar fasciitis. Over-the-counter inserts function in a similar manner.
A common injury associated with both overpronation and underpronation/supination is iliotibial band syndrome
. Pain is generally felt in the hip or the lateral side of the knee.
of the shoe is generally determinant of the shoe's stiffness: straighter lasts tend to render the shoe stiffer. More curved lasts tend to make the shoe more flexible, and thus more appropriate for neutral pronators or underpronators.
Some running shoes have pieces of denser material built into their medial side. This also helps guide the overpronated foot back into a neutral position.
Foot
The foot is an anatomical structure found in many vertebrates. It is the terminal portion of a limb which bears weight and allows locomotion. In many animals with feet, the foot is a separate organ at the terminal part of the leg made up of one or more segments or bones, generally including claws...
structure and shape, as reflected in pronation (side-to-side tilting of the foot) during heel strike running.
Foot type affects the reduction of impact on the foot while walking
Walking
Walking is one of the main gaits of locomotion among legged animals, and is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each step...
, jogging
Jogging
Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase fitness with less stress on the body than from faster running.-Definition:...
, or running
Running
Running is a means of terrestrial locomotion allowing humans and other animals to move rapidly on foot. It is simply defined in athletics terms as a gait in which at regular points during the running cycle both feet are off the ground...
. Specifically, the shape of the individual’s foot as a whole, the shape of their arch
Arches of the foot
-External links:* * *...
, and the extent to which they pronate, determines foot type.
Biomechanical functions of the foot
During the gait cycle the foot can pronate in many different ways based on rearfoot and forefoot function.Pronation
In anatomy, pronationPronation
In anatomy, pronation is a rotational movement of the forearm at the radioulnar joint, or of the foot at the subtalar and talocalcaneonavicular joints. For the forearm, when standing in the anatomical position, pronation will move the palm of the hand from an anterior-facing position to a...
is a rotational movement of the forearm (at the radioulnar joint) or foot (at the subtalar and talocalcaneonavicular joints). Pronation of the foot refers to how the body distributes weight as it cycles through the gait
Gait
Gait is the pattern of movement of the limbs of animals, including humans, during locomotion over a solid substrate. Most animals use a variety of gaits, selecting gait based on speed, terrain, the need to maneuver, and energetic efficiency...
. Types of pronation include neutral pronation, underpronation (supination), and overpronation.
Neutral pronation
An individual who neutrally pronates initially strikes the ground on the lateral side of the heelHeel
In human anatomy, the heel is the prominence at the posterior end of the foot. It is based on the projection of one bone, the calcaneus or heel bone, behind the articulation of the bones of the lower leg.- Human anatomy :...
. As the individual transfers weight from the heel to the metatarsus
Metatarsus
The metatarsus or metatarsal bones are a group of five long bones in the foot located between the tarsal bones of the hind- and mid-foot and the phalanges of the toes. Lacking individual names, the metatarsal bones are numbered from the medial side : the first, second, third, fourth, and fifth...
, the foot will roll in a medial direction, such that the weight is distributed evenly across the metatarsus. In this stage of the gait, the knee
Knee
The knee joint joins the thigh with the leg and consists of two articulations: one between the fibula and tibia, and one between the femur and patella. It is the largest joint in the human body and is very complicated. The knee is a mobile trocho-ginglymus , which permits flexion and extension as...
will generally, but not always, track directly over the hallux
Hallux
In tetrapods, the hallux is the innermost toe of the foot. Despite its name it may not be the longest toe on the foot of some individuals...
.
This rolling inwards motion as the foot progresses from heel to toe is the way that the body naturally absorbs shock. Neutral pronation is the most ideal, efficient type of gait when using a heel strike gait; in a forefoot strike, the body absorbs shock instead via flexation of the foot.
Overpronation
As with a neutral pronator, an individual who overpronates initially strikes the ground on the lateral side of the heel. As the individual transfers weight from the heel to the metatarsus, however, the foot will roll too far in a medial direction, such that the weight is distributed unevenly across the metatarsus, with excessive weight borne on the hallux. In this stage of the gait, the knee will generally, but not always, track inwards.An overpronator does not absorb shock efficiently. Imagine someone jumping onto a diving board, but the board is so flimsy that when it is struck, it bends and allows the person to plunge straight down into the water instead of back into the air. Similarly, an overpronator's arches will collapse, or the ankles will roll inwards (or a combination of the two) as they cycle through the gait.
An individual whose bone structure involves external rotation
External rotation
External rotation is rotation away from the center of the body.The muscles of external rotation include:* of arm/humerus at shoulder** Deltoid muscle** Infraspinatus** Teres minor* of thigh/femur at hip ** Gluteus maximus...
at the hip, knee, or ankle
Ankle
The ankle joint is formed where the foot and the leg meet. The ankle, or talocrural joint, is a synovial hinge joint that connects the distal ends of the tibia and fibula in the lower limb with the proximal end of the talus bone in the foot...
will be more likely to overpronate than one whose bone structure has internal rotation
Internal rotation
In anatomy, internal rotation is rotation towards the center of the body.The muscles of internal rotation include:* of arm/humerus at shoulder** Deltoid muscle** Subscapularis** Teres major** Latissimus dorsi...
or central alignment.
An individual who overpronates tends to wear down their running shoes on the medial (inside) side of the shoe towards the toe area.
When choosing a running or walking shoe, a person with overpronation can choose shoes that have good inside support—usually by strong material at the inside sole and arch of the shoe. It is usually visible. The inside support area is marked by strong greyish material to support the weight when a person lands on the outside foot and then roll onto the inside foot.
Underpronation (supination)
An individual who underpronates also initially strikes the ground on the lateral side of the heel. As the individual transfers weight from the heel to the metatarsus, the foot will not roll far enough in a medial direction. The weight is distributed unevenly across the metatarsus, with excessive weight borne on the fifth metatarsal, towards the lateral side of the foot. In this stage of the gait, the knee will generally, but not always, track laterally of the halluxHallux
In tetrapods, the hallux is the innermost toe of the foot. Despite its name it may not be the longest toe on the foot of some individuals...
.
Like an overpronator, an underpronator does not absorb shock efficiently - but for the opposite reason. The underpronated foot is like a diving board that, instead of failing to spring someone in the air because it is too flimsy, it fails to do so because it is too rigid. There is virtually no give. An underpronator's arches or ankles don't experience much motion as they cycle through the gait.
An individual whose bone structure involves internal rotation
Internal rotation
In anatomy, internal rotation is rotation towards the center of the body.The muscles of internal rotation include:* of arm/humerus at shoulder** Deltoid muscle** Subscapularis** Teres major** Latissimus dorsi...
at the hip, knee, or ankle will be more likely to underpronate than one whose bone structure has external rotation or central alignment. Usually - but not always - those who are bow-legged tend to underpronate.
An individual who underpronates tends to wear down their running shoes on the lateral (outside) side of the shoe towards the rear of the shoe in the heel area.
Flat feet
It is a common misconception that those with fallen arches or flat feetFlat feet
Flat feet is a formal reference to a medical condition in which the arch of the foot collapses, with the entire sole of the foot coming into complete or near-complete contact with the ground...
overpronate. However, individuals with flat feet can have a neutral, overpronated, or underpronated gait. Likewise, individuals with very high arches can be neutral, overpronated, or underpronated. Pronation depends not on the shape of the foot or on the shape of the static arch, but on the extent to which the arch collapses when the foot goes through its walk cycle.
The wet foot test
Some will suggest doing the wet foot test to determine foot type. The wet foot test involves wetting the bottom of the feet and standing on a paper bag to make a footprint. Footprints with a very narrow, curved shape are said to represent high arches and thus underpronated foot types; footprints with a semi-curved shape are said to represent medium arches and thus neutral foot types, and footprints with a very straight shape are said to represent flat feet and thus overpronated foot types.While it is certainly possible that an individual with a high arch may underpronate, one with a medium arch may be neutral, and so on, this is not always the case. The wet foot test is often inaccurate because it only shows the shape of the foot when the foot is static. The wet foot test fails to determine what happens to the foot while it is in motion - that is, as the foot strikes from heel to toe.
The wet foot test also fails to account for the bone structure of the entire leg; i.e., internal rotation, external rotation, or Genu varum.
Foot type and injuries
A common injury associated with overpronation is plantar fasciitisPlantar fasciitis
Plantar fasciitis is a painful inflammatory process of the plantar fascia, the connective tissue on the sole of the foot.Longstanding cases of plantar fasciitis often demonstrate more degenerative changes than inflammatory changes, in which case they are termed plantar fasciosis. The suffix...
, which results from the ripping and subsequent inflammation of the plantar fascia
Plantar fascia
The plantar fascia is the thick connective tissue which supports the arch on the bottom of the foot. It runs from the tuberosity of the calcaneus forward to the heads of the metatarsal bones .The often painful condition plantar fasciitis is an inflammatory condition of the plantar...
underneath the foot as the arch collapses. Orthotics, which are rigid inserts designed to prevent the arch from collapsing, are often prescribed by doctors for various injuries including plantar fasciitis. Over-the-counter inserts function in a similar manner.
A common injury associated with both overpronation and underpronation/supination is iliotibial band syndrome
Iliotibial band syndrome
Iliotibial band syndrome is a common injury to the thigh, generally associated with running, cycling, hiking or weight-lifting .- Definition :...
. Pain is generally felt in the hip or the lateral side of the knee.
Foot type and shoes
Stiff shoes tend to support overpronated feet because they prevent the foot from rolling inwards as it progresses from heel to toe. The lastLast
A last is a form in the approximate shape of a human foot, used by shoemakers and cordwainers in the manufacture and repair of shoes. Lasts typically come in pairs, and throughout their history have been made from many materials, including hardwoods, cast iron, and, more recently, high density...
of the shoe is generally determinant of the shoe's stiffness: straighter lasts tend to render the shoe stiffer. More curved lasts tend to make the shoe more flexible, and thus more appropriate for neutral pronators or underpronators.
Some running shoes have pieces of denser material built into their medial side. This also helps guide the overpronated foot back into a neutral position.