When it comes to picking out the right running shoe, we always say that comfort is king, but it’s not the only factor you should consider. Comfort and support are essential in a running shoe, but when this comfort comes in the form of an overly padded heel, you may actually be increasing your risk for a running-related injury. In today’s blog, we take a closer look at shoe drop heights and your injury risk when running.
Understanding Shoe Drop Height
Shoe height drop is an important metric to consider when purchasing a running shoe, but what exactly is shoe height drop? Shoe drop is calculated by looking at the difference in height from the heel of the shoe to the toe box. Shoes that have overly large, puffy or padded heels have a significant drop when measuring the height of the heel compared to the height of the toe box.
Although exact category measurements can vary, here’s a look at what is generally considered low, medium and high shoe drop:
Low – 0-4 millimeters
Medium – 5-8 millimeters
High – 9 millimeters and up
A recent running study took a closer look at a number of different factors and found that among other things, runners with a higher shoe drop and those using heavier shoes tended to have higher injury rates compared to those with lower shoe drop and a lighter shoe. Researchers believed that these clunkier, heavier shoes with higher drops led to decreased foot proprioception. Proprioception is our brain’s ability to recognize our body positioning in relation to the space around it. If your proprioception is being negatively affected by your shoes, it stands to reason that your injury risk may be slightly elevated.
Now, that’s not to say that you should always look for the flattest running shoe on the market. There are reasons why a person may benefit from a low, medium or even a high shoe drop, so individual considerations are warranted when choosing a running shoe. For example, a shoe with a lower foot drop tends to be preferred by runners with a forefoot strike running pattern. A shoe with a medium drop can be a solid option for most average runners, especially those with a heel-strike running pattern or those transitioning away from a shoe with a high drop. Shoes with a high drop can be protective for patients with Achilles tendon issues or underlying calf issues, so consider talking with a foot specialist or a professional shoe fitter if you believe this type of shoe may be right for you.
So the next time you’re picking out running shoes, pay a little more attention to the drop in height from the heel to the toe, and consider avoiding an overly cushioned heel or heavier shoe that could affect your proprioception. For more tips on protecting your feet from injuries when running, check out some of the other blogs we’ve penned on the subject!
