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Do-it@home: Know thy foot arch

07/12/2009

So you are a beginner runner, and you’ve heard you need to get the proper running shoes for you.  So what does this means?

The standard procedures when you go to a running shop is they measure your foot arch and your running gait.  I’ll tell you later what is gait and how do you measure it.

I have not been as keen in checking my foot arch and gait since the running shop where I live where they got this treadmill and the video that captures everything tells me that I need a Neutral shoes.  But I still I was still injured and the Physio says I need to check my shoes.  I might need new shoes, which is right, but then, Am I really a Neutral foot runner?

And not that I not trust my running shop, there still could be something wrong, aside from my running form and shoes and I did not want to tell them they are wrong so upon research, you can tell properly what foot arch you have not just by guessing of because you think or feel you have this kind of foot arch.

How to?

1. Get a basin/vat/pan big enough to put your feet in.

2. Fill the container enough water to dampen just your soles, should not be too much that your feet gets soaked, wet and drips all over.  To make it easier to determine, you can put food coloring or water color to the water.
3. Prepare a paper that covers the area when when you put one foot on it
4. Dampen your feet on container that holds the water and step on the paper.

5. Look at the paper that has been marked by your foot/feet.

Which one am I then?
Flat-Arch/Flat-footed – The marked area is wide in the middle all through out to the front of the foot to the toes and very little or no arch in the middle or you see the whole print of your foot sole on the paper. Most shoe finder tools will recommend a Stability shoes and Motion Control shoes.

Medium Arch/Normal – The marked area has a nice arch in the middle of the foot and a good curve to front of the foot to the toes.  The heel and the forefoot is connected by a wide band, this is the very common arch type.  Most shoe finder tools will recommend a Stability shoes.  This is me.

High Arch – The water mark will show you a narrow and severe arch to front,  where the heel and the forefoot connected by only a thin band.  Most shoe finder tools will recommend a Neutral Cushioning shoes that do not have stability devices or a medial post.

If you think you are not sure and wanted to be or you are a seriuos runner but haven’t thought about this yet, go check your podiatrist thr ight shoes you should be wearing, and should you be needing a orthotics or not.  Remember, wearing the wrong shoes when regularly running for a duration of time CAN cause injuries.

Did you know that? The most efficient foot plant is when your your foot lands directly under your hips or your center of gravity and when youland on the ball of your foot or flat footed and you thought you are cursed as your mom would always say you are prone accident because you are flat-footed… not anymore!

Normal (medium) Arch

A Normal or Medium Arch will leave an imprint of the heel and the forefoot connected by a wide band (See Figure 1.). After heel strike, this foot type will pronate or roll inward slightly to absorb shock. This is the most common foot type. This foot type is best suited for Stability shoes (Men’s | Women’s) that use support devices such as dual density midsoles and medial posts for mild overpronation.

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