The different factors that make up our foot types can be broken down by two main categories— dimension, and movement. The ideal pair of footwear should cater to both factors to create a healthy, balanced, and correctly aligned foundation for your body.

Dimensions

The dimensions of your feet are largely determined by genetics and cannot be significantly altered. Selecting a pair of shoes that caters to the dimensions of your feet is the best way to keep them happy and healthy.

The length of your foot is the most fundamental measurement which affects your shoe size. Besides aesthetics, this is often the only factor taken into consideration when shopping for a new pair of shoes. However, there are other important dimensions which should be recognised to create the perfect fit for your feet.

Foot width is one of the most overlooked aspects which affects the comfortability of a shoe, especially around the toe box. A pair of shoes too narrow can cramp up your toes, and result in deformities, blisters, or other unwanted foot conditions, such as bunions. On the other hand, a toe box too big will feel loose and result in unwanted lateral movement within the shoe, especially in activities which involve quick changes of direction.

Heel width and instep height are other factors that can make a shoe feel too tight or loose around the foot. Although this is less significant thanks to the adjustability offered by shoelaces, someone with more unusual heel or instep dimensions might need to take this into consideration when choosing a shoe. For example, someone with an exceptionally high instep might want to opt for a higher volume shoe to accommodate for their foot without losing circulation to their feet over the course of the day.

Movement

When you walk or run, your foot cushions your step and recoils to launch you forward, all while undergoing to major biomechanical movements: pronation and supination. All our feet behave slightly differently, and although there is no one “correct” way to walk, misalignments and inefficiencies in our movement can cause unnecessary and preventable pains and aches throughout our body.

The way we walk, or run is referred to as gait. Although some aspects of our gait are determined by genetics and the makeup of our anatomy, there are measures we can take to encourage our bodies to perform in a way that is both healthy and sustainable.

Pronation is the rotation of the foot inward and downward so that the medial side of the foot bears the body’s weight. This is the body’s natural way to absorb shock and adapt to uneven surfaces. 

Over-pronation occurs when the foot rolls inward excessively, distributing weight unevenly and exposing the body to injuries.  

Supination is the rotation of the foot outward so that the outer edge of the foot bears the body’s weight. Supination is roughly speaking the opposite of pronation.

Supination is the body’s natural way to convert the foot into a rigid lever for propulsion. However, supination can be harmful if it is the principal biomechanical movement of the foot. This is because it impairs the body’s ability to absorb shock and the foot to rebound naturally.  

With a neutral foot type, the outside of the heel strikes the ground first. The foot rolls inward slightly to efficiently absorb shock and allow the foot and ankle to properly support the body. The foot pronates, but not excessively. 

Maintaining a neutral foot position is essential to minimizing foot fatigue and improving shock absorption.

When choosing your next favorite pair of running shoes, consider visiting a knowledgeable footwear fitting specialist, perhaps even one that utilizes foot scanning technology, to make sure your feet get the foundation they deserve— so you can stay active, healthy and pain free.