How do I know if I need a neutral or stability shoe?

Running shoes are designed for specific applications, and using neutral shoes instead of stability shoes can impact performance and even lead to injuries.

Choosing the right running shoes can be overwhelming if you’re unsure about your foot type. In this guide, I will discuss neutral and stability shoes and how to select them based on your foot type.

Difference between neutral and stability running shoes

Neutral Shoes:

Neutral running shoes lack any stabilizing feature. They are designed for runners whose feet do not overpronate or underpronate, meaning their feet do not roll inward or outward after striking the ground surface while running.

In these shoes, cushioning is provided at the heel to absorb the shock during ground contact and at the forefoot to facilitate push-off.

Stability Shoes:

It is a shoe designed for runners whose feet overpronate, meaning their feet move inward when they strike the ground while running.

These shoes come with features like medial posting along the arch, which prevents the foot from rolling too far inward and reduces the risk of injury.

How to choose neutral or stability shoes 

1. Know your foot types
2. Get a Giant Assessment
3. Shoes wear pattern
4. Understand Pronation

1. Know your Foot Types:

There are three different types of foot

1. Neutral arch, 
2. low arch and 
3. high arch.

The height of the arch of your foot affects the direction and severity of your foot pronation (rolls).

The easiest way to determine foot type at home is to check the arch height of the foot using a wet test. 

To do this, take a piece of paper, wet your foot, and stand on it for 10 seconds. Then, step off the foot and observe the imprint of your foot on the paper.

Normal Arch:

If the foot impression shows the middle part of your arch half-filled, then you have a normal arch. This is an ideal arch that supports your body weight appropriately, as it distributes the weight evenly throughout the foot. 

Runners with this pattern can wear any type of shoe, but for performance shoes, it is recommended to go with shoes with neutral insoles and modest arch support to maintain healthy foot function.

Low Arch:

If foot impressions leave a wide foot imprint that is almost double the size of the normal arch, then you have a low-arch foot. 

Such people have flat feet, which cause overpronation when they walk or run. This type of foot is excellent for shock absorption but not great for your knees and legs. 

There is also a chance of developing plantar fasciitis. For low-arch feet, it is recommended to go with stability shoes.

High Arch:

If the foot imprint is almost half the size of the normal arch or is absent, you have a high-arch foot. An individual with this type of foot risks over-supination ( outward movement of the foot and ankle) because the arch does not collapse to absorb the shock.

For such types of people, going with well-cushioned shoes with stability features is recommended.

2.Get a Gait Assessment: 

The best way to determine the shoes is to visit the shoe shop for a gait assessment. During the gait assessment, a staff member will measure the foot to decide whether or not you have neutral gait, overpronation, or underpronation (supination).

3. Wear Test Method:

You can also determine your foot type by looking at the bottom of your foot type.

1. If your shoe sole shows wear at the center or slightly outside, your feet have a standard or neutral arch.
2. If your shoes’ inner sole is worn down, you have overpronated feet.
3. If you notice excessive wear on the outer sole of the shoes, then you have underpronated feet with a high arch.

4. Pronation:

When walking and running, our feet arch inward when they hit the ground to absorb the shock and safely distribute the energy of impact throughout the body. This is the natural movement of the human body, which differs from person to person.

This collapsing of the arch is referred to as PronationPronation. The collapsing arch of the foot supports almost three times your body weight.

Types of Pronation:

There are three types of PronationPronation

1. Overpronation
2. Underpronation (Supination)
3. Neutral

1. Over Pronation:

When the foot ankle rolls inward excessively during impact with the ground while walking and running, transferring the weight to the inner edge instead of the ball of the foot, this is called overpronation.

Overpronation is mostly seen in people with flat feet although not everyone with flat feet overpronators.

2. Underpronation(Supination):

While walking and running, when the foot hits the ground and its ankle rolls outside with little or no inward movement of the ankle, this is known as underpronation or supination of the foot.

3. Neutral:

When your feet move inward naturally to about 15 percent to absorb the shock and keep the ankle and leg properly aligned is known as neutral pronation.

In neutral pronation you land on the outside of the heel then move inwards towards the ball of the foot to distribute weight and impact more evenly.

Conclusion:

Choosing the right shoes is essential for a better running experience and reducing the risk of injury. Knowing the foot types and their natural moment will help you identify the best shoes for your needs.

The above guide will help you identify your foot type at home and find the perfect shoes for your needs.

FAQs