Heel drop are the measurement of the difference in heights between the back of the shoe and the front of the shoe. Shoes will have measurement of the drop indicated on them, such as 10mm or 4mm. Heel drop is important in that it determine the slope of you’re foot when you are moving.
If the drop is high, the back of the shoe will be much higher then the front of the shoe. In this case, your foot will naturaly tilt forward. This movement shift the bodys weight to the knees and upper body rather then the lower leg.
Heel Drop: What It Is and How to Choose the Right Shoe
Thus, while a high heel drop will protect the Achilles tendon, it may place more stress on the knee and upper body. A shoe with a zero drop indicate that there is no height difference between the heel and toe of the shoe. Shoes with a zero drop mimic the feeling of run without shoes.
These types of shoe allow for the foot to act as a natural shock absorber, and they allow for the runner to feel the ground beneath them. For those who have worn high heel drop shoes for long period of time, however, it is not recommended to immediately switch to a shoe with a zero drop. The muscle in the calf may become injured during the transition due to the adaptation that must occur between the muscles and heel drop.
A moderate or low drop value is often seen as an acceptable heel drop for most individuals. A moderate or low heel drop encourage the development of a “midfoot” strike. By striking the ground with the midfoot rather than the heel, runner can reduce the amount of force applied to the body that acts as a braking force.
Thus, they may move more efficient. Additionally, a moderate heel and toe drop prevent those runners from fighting against the bodys natural movement and momentum. Because each individual’s body are different, there is no standard heel drop that is “best” for everyone.
The heel drop that you should choose is dependent upon your physical need. For example, those with plantar fasciitis may benefit from a higher heel drop to reduce the tension on the plantar fascia. For those with knee pain, however, a lower heel drop may be better at allowing the stress to be distribute to the ankle rather than the knees.
Another factor that may determine the heel drop that you should use is the terrain upon which you intend to run. Because asphalt provide little natural cushioning for the foot, many road runner opt for shoes with a high heel drop and cushioning for their joint. For trail running, however, a lower heel drop allow for better proprioception.
Proprioception is the ability of the brain to understand the position of the feet in relation to the ground. If you decide to change the drop of your shoe, it is important that you do so slowly. It is recommended to start wearing the shoes with the new drop for only a few mile each week, and to slowly increase the distance that you run in these shoe.
Additionally, it may be helpful to rotate between two different pair of shoes, to allow for the muscles of the feet to adapt to the change in heel drop without causing an injury. The heel drop that you should choose for your shoes can depend upon your personal running history and goal. For beginner who are just starting to run, a higher heel drop can help to protect the muscles of the feet, which have not yet be developed.
For those with experience in running, a lower heel drop allow for runners to reach faster speed. Overall, one of the goal for individuals who choose running shoe is to find the heel drop that allow the individual to run without discomfort or pain in their feet.
