• LAGRANGE (845) 475-8769
  • FISHKILL (845) 478-5922
  • Contact Us
  • Locations
  • Blog
  • Podcasts
fptap-logo-cmyk-300fptap-logo-cmyk-040816fptap-logo-cmyk-300fptap-logo-cmyk-300
  • Conditions
    • By Body Part
      • Ankle
      • Back
      • Elbow
      • Foot
      • Hand
      • Head, Vestibular & Concussion
      • Hip
      • Knee
      • Leg
      • Lower Back
      • Mid Back
      • Neck
      • Shoulder
    • By Sport
      • Baseball
      • Basketball
      • Cycling
      • Field Hockey
      • Fitness
      • Football
      • Golf
      • Hockey
      • Motorsports
      • Running
      • Soccer
      • Swimming
      • Triathlon
      • Tennis
      • Volleyball
  • Services
    • Orthopedic Rehabilitation
    • Vestibular & Concussion Rehabilitation
    • Running Injury Clinic
    • Center for ACL Recovery
    • Digital Health Care
    • Blood Flow Restriction
    • Functional Movement Screening
    • Performance Coaching
    • Prenatal & Postpartum Rehabilitation
    • Corporate & Small Business Wellness
  • For Patients
    • First Visit
    • Recommended Equipment
    • Rates & Insurance
  • About Us
    • Who We Are
    • Meet the Staff
    • What Our Patients Say
    • Our Philosophy
    • Video Gallery
    • News/Events
    • Blog
    • Podcasts
    • Supporting the Community
    • Contact Us
    • Locations
  • Running Injury Clinic
  • Conditions
    • By Body Part
      • Ankle
      • Back
      • Elbow
      • Foot
      • Hand
      • Head, Vestibular & Concussion
      • Hip
      • Knee
      • Leg
      • Lower Back
      • Mid Back
      • Neck
      • Shoulder
    • By Sport
      • Baseball
      • Basketball
      • Cycling
      • Field Hockey
      • Fitness
      • Football
      • Golf
      • Hockey
      • Motorsports
      • Running
      • Soccer
      • Swimming
      • Triathlon
      • Tennis
      • Volleyball
  • Services
    • Orthopedic Rehabilitation
    • Vestibular & Concussion Rehabilitation
    • Running Injury Clinic
    • Center for ACL Recovery
    • Digital Health Care
    • Blood Flow Restriction
    • Functional Movement Screening
    • Performance Coaching
    • Prenatal & Postpartum Rehabilitation
    • Corporate & Small Business Wellness
  • For Patients
    • First Visit
    • Recommended Equipment
    • Rates & Insurance
  • About Us
    • Who We Are
    • Meet the Staff
    • What Our Patients Say
    • Our Philosophy
    • Video Gallery
    • News/Events
    • Blog
    • Podcasts
    • Supporting the Community
    • Contact Us
    • Locations
  • Running Injury Clinic
  • HOME
  • CONDITIONS
  • SERVICES
  • FOR PATIENTS
  • WHAT OUR PATIENTS SAY
  • ABOUT US
  • LOCATIONS
  • SCHEDULE APPOINTMENT
SCHEDULE APPOINTMENT
✕
Physical Therapy Strength Training
Soccer Specific Strength Training Exercises
June 26, 2021
Physical Therapy Male Athlete Triad
The Male Athlete Triad
July 11, 2021
Published by John Nunez on July 4, 2021
Categories
  • Blog
Tags
  • exercise
  • Feldman Physical Therapy
  • Fitness
  • fleet feet
  • Hudson valley
  • Injury Prevention
  • marathon
  • Performance
  • Physical Therapy
  • Racing
  • run
  • Running
  • running shoes
  • shoe drop
  • sneakers
  • training
  • triathletes
Physical Therapy Running

Why Does Heel-Toe Drop Matter in My Running Shoe?


Have you heard the terms “high drop” or “low drop” when it comes to running shoes?  It describes the difference in height between the bottom of the heel and the bottom of the toes (HT Drop). Think of it as a slope, measured in millimeters (mm). Shoes are usually broken down into a few categories. Regardless of how the categories are split, we’ll generally consider 0-4mm as a lower drop shoe while anything in the 10-12mm range a higher drop shoe. So what does this mean for you? 


In the world of running shoes, there is no shortage of options. And we’ve spoken at length on the different intricacies of running shoes. Generally, we don’t like to go changing a runner’s shoe unless absolutely necessary because we believe shoes are the last piece of the puzzle. But there are times when it actually matters. For this conversation, we need to break it down simply and understand what low drop vs high drop does to the foot.

 

HT Drop and Foot Strike


The following is by no means an exact science, yet we find significant correlations for the relationships between certain drops and body mechanics. 


In a higher drop shoe, there tends to be a bias towards a rear-foot strike. Additional sole height is needed to achieve this which is what promotes the initial contact with the heel. This type of foot strike is also associated with increased forces at the level of the knee. Several studies have shown the correlation between this type of foot strike and knee stress.


Conversely, a lower drop shoe will allow for, and bias, a forefoot strike. This type of foot strike is associated with reduced joint forces at the knee but increased stress at the level of the foot and ankle. This would make sense considering your forefoot would be the first contact with the ground when running.

 

DISCLAIMER: This does not mean one type of foot strike is better than the other! 


The understanding of footstrike-associated mechanics is purely to show which part of the body is stressed more, and not to promote one over the other. This understanding is important once we dig into a runner’s current or past injury status.


Newton’s Third Law


For every action, there is an equal and opposite reaction. The ground reaction force (GRF) is the equal and opposite reaction that a runner’s body must contend with every single step. It is the force of the ground pushing back up into the body as the foot hits and stays in contact with the ground. What matters here is where and how well the runner will handle this force. When I say “handle” I mean what parts of the body will absorb the GRF well enough to allow the runner to continue step over step over step without breaking down (pain). This matters greatly! And this is where we circle back to the HT drop of the shoe and why it can matter at some times more than others.


If say a runner is battling a recurring issue or some sort of physical limitation, then we may need to see how well that runner is handling the GRF. Are their running style and shoe choice (basically body armor) helping dissipate those forces or contributing by failing to mitigate them appropriately? Let’s use some examples:


Example 1: Knee Pain


A runner with knee pain is like me at a pizza place…it’s not if, it’s when. The problem becomes when we can’t control that from happening. Or when it continues to happen despite all other efforts to address the issue. Wondering whether I’m talking about shoes or pizza? Yea, thought you might be…I’ll let you decide (wink).  If for instance, this runner is running in a high drop 10-12mm shoe with a pronounced GRF shock attenuation strategy at the knee then we may want to consider some small changes. The shoe choice “may” be contributing to the offending activity.


Example 2: Plantar fasciopathy


Plantar fasciopathy is a scary phrase for all runners, but it shouldn’t be. Be that as it may, we’re talking about pain on the bottom surface of the foot. If a runner continues to have foot, ankle, or heel pain, then perhaps a lower drop shoe with a significant bias towards a forefoot strike isn’t the ideal scenario while trying to bounce back from said injury. We want to off-load the foot a bit and a forefoot GRF shock attenuation will only stress the foot and ankle more.


For the time being, a different drop shoe may provide the window of opportunity needed to continue running while also minimizing stress to the sensitized area. We may use these changes to our advantage temporarily, or we may find a runner is trying to fit a square peg into a round hole and nudge them towards a permanent shift in drop to address recalcitrant issues or structural anomalies. 


The Take-Home?


The more you know about your shoes (and your body) the better off you’ll be. We love to educate our clients, and talk shoes, so this goes hand in hand. Fixating on shoe choice is usually reserved for a last resort but at times it can play an important role temporarily or long term. It just depends on the situation. But one thing is for certain, lower drop shoes and higher drop shoes each provide their own unique patterns for the body and we can identify those patterns. In essence…”The more you know…”


Happy Running!

Share
0
John Nunez
John Nunez

Related posts

Physical Therapy Knee
March 12, 2023

Do I Need a Knee Brace?


Read more
Physical therapy
March 2, 2023

Cheers To 10 Amazing Years


Read more
Physical Therapy
February 19, 2023

Our Plans and Goals for 2023


Read more

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

All treatment at Feldman Physical Therapy and Performance is provided by Doctors of Physical Therapy. Because of this, you DO NOT need a physician’s prescription to attend physical therapy. Your therapist is well trained in recognizing conditions that are not appropriate for physical therapy, and, if necessary, will refer you to the proper specialist for treatment.

LINKS

  • HOME
  • CONDITIONS
  • SERVICES
  • FOR PATIENTS
  • WHAT OUR PATIENTS SAY
  • ABOUT US
  • LOCATIONS
  • SCHEDULE APPOINTMENT

FISHKILL LOCATION

Gold’s Gym of Fishkill:
982 Main Street
Fishkill, NY 12524
Phone: (845) 478-5922
Fax: (845) 746-2298

LAGRANGE LOCATION

Gold’s Gym of Lagrange:
258 Titusville Road
Poughkeepsie, NY 12603
Phone: (845) 475-8769
Fax: (845) 746-2298

© 2020 Feldman Physical Therapy and Performance. All Rights Reserved. Privacy Policy
    SCHEDULE APPOINTMENT
    • Contact Us
    • Locations
    • Blog
    • Podcasts
      • Facebook
      • Twitter
      • Youtube
      • Linkedin
      • Instagram
      • Blog
      • Podcasts