Who Benefits from a High Heel Drop Shoes? | Running Science
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- Опубликовано: 29 авг 2024
- #RunningShoe101: What are the Pro and Cons of High Heel Drop Shoes?
"Heel Drop" or "Heel to Toe Drop" is defined as the difference in height of the sole of a shoe between the heel and the forefoot. In the past, the average was 9-12 mm, but with the minimalist (zero drop and natural) and maximalist wave (need a lower drop with a high stack for inherent stability) the average has dropped to 6-8mm.
A 12mm drop shoe, like a 0mm (completely level) drop shoe will work for some people and not for others. They are also on extremes of this spectrum and we suggest most people consider something in the middle unless they have specific needs that match one of those or they just like how it feels (comfort filter). Biomechanically, a higher-heel drop shoe reduces the range of motion required at the ankle joint (talocrural) and how much work the calf muscles have to do. The work has to be taken up somewhere and it ends up increasing the work of the quadriceps (thigh muscles) and gluteal muscles (hip muscles), especially during the loading or first half of the stance phase of gait (foot is on the ground).
Thus, those with short and stiff calf muscles with a history of calf strains or Achilles tendon issues who do not do well with lower-drop shoes or have had injuries or problems with uphill running may want to consider a higher-drop shoe. Those who have knee or hip issues that do not have adequate strength or shock absorption abilities in either of those two areas may want to avoid higher-drop shoes and consider moderate to lower-heel drops.
Zero drop shoes f🤬cked up my foot. NEVER had foot pain til I wore zero drops ONE DAY over 8 weeks ago. I've been out of work ever since. Standing/walking on hard surfaces really bothers it. Finally have an orthopedic appointment on Monday.
I can sympathize… I started experiencing knee pain when running 3x/week around 10 miles per week. Nike Infinity Run 3s. I had switched to an Altra Vanish Tempo which is zero drop and pretty well cushioned to try and solve that but ended up getting insertional achilles tendonitis with the same amount of running frequency and mileage.
IMO high heel drop is like beginner gains for lifting. Might feel good but just hope you don’t hurt yourself because you’ll need to put in the actual work later 😂
Love the breakdown Matt! We recommend your content literally every day! And we quote you all the time. Appreciate your info sir!
Mizuno and Brooks make high heel shoes because a higher drop creates a false feeling of speed and springyness. They need it because their foams don't have that kind of energy return other brands have....
Mizuno has typically always had the firmer and higher energy return in their foams.. shoes like hoka and new balance have foam that absorbs and is softer
@xNMSxGAMERx firmness and energy return are not the same things... while it's guaranteed that you don't lose a lot if the foam is stiffer, a somewhat softer foam can have a high energy return if it's springy e.g Nike's react foam.
@@maximilianklein2062 yes I would say Nike has similar energy return and performance focus on their product. What shoes have you tried?
@xNMSxGAMERx like in general? Too many to list. I regularly go to stores and try new running shoes. And I have to admit, I buy more running shoes than I need. I do stear clear of shoes that have a higher drop than 8mm, though ever since I had runner's knee. I found out that my brooks glycerine and my Mizuno Wave riders had me run in a less efficient form that was causing knee problems as well. It was hoka, Altra and Saucony that helped me train for a marathon and the first iteration of the alphalfly was my race day choice.
@xNMSxGAMERx P.S. No but seriously...high drop is a cheap trick at the expense of health. Brooks and Mizuno are fooling people.
If you have tight calves, shouldnt you just work on them instead of a buying a shoe that shifts the forces into your knees and hips?
I think the same thing my calves are so tight every time after running and I think that its just that my calve can never get a full stretch in the bottom. At least thats my theory
Uhh whats better for heel strikers, high heel drop or low?
Always found it extremely tough to find flat wide running shoes Anything with a heel hurts my shins and feels like walking on stilts!
I'm a big fan of Altras. They have some wider options
Altra and Topo, if you want more minimalist you can go with Xero and Vivobarefoot
thinking about it, I guess standardized static heel drop tests (what standards do apply?) might not accurately describe relationship front/rear throughout the rolling of the foot/shoe, ie when the numbers would matter the most. So, I guess static heel drop numbers may better be taken with a bit of a pinch of salt, and actually running impressions might be a bit more valuable..
Dear sir very beautiful. I run very day and I am very fond of running I like the running boots Mizuno too.
So I bought this shoe and I like it, but want to try other stability shoes that have high heel drop and a large toe box. World you provide competitors to this shoe? Fleet Feet had very limited options for me to try. The Asics GT2000 had my foot laterally rolling with each step. That's it! That's all they had for me to try. They also put me in a Superfeet Green insert.
Doesn’t have a high heel drop (5mm) but the Topo Ultrafly is a stability shoe that is has a good amount of cushion and a foot shaped toe box.
is 2.4km the same as under 10km, or is it too short distance and falls into another category?
Ive heard that high drop shoes are good for flat feeters. Is that correct?
How much does drop matter if you're a midfoot striker (unlike you)?
I dunno. I run in 10mm drop shoes with a midfoot strike and have no issues.
I’m a FF runner, if you are a mid to fore, and not mid to rear, it makes a lot of difference in calf utilization - how much damping are you letting the calf do vs the foam. I have shoes ranging from 0-10mm
What's the relationship between drop and MTP ROM?
What about if i overpronate and put my ball/big toe hurt?
But how about a shoe with a positive heel-to-toe gain that the we make? The antepes Muscle Runners!
What shoe is this one? I love the look!
Mizuno wave inspire 19!
is that an eye filter?
Using more knees and hips while running sounds painful 😮
No one, it’s counterintuitive to our evolution and biomechanics x
What about heel strikers?
Yeah...if you have tight calves and low ankle mobility hop on high drop shoes, so you can have even worse mobility down the line
High heels are terrible for body balance and body Posture.
In high heel sports shoes your body basically leans forward and your body weight is towards toes....which is horrible.
Flip flops 🩴 very flat are Actually the very best for your feet and Posture.
Not if you are someone that has a shortened Achilles or calf. Not everyone has the ability to tolerate zero drop shoes. “Balance” is relative to each person given how much variability there is in the presentation of the human body.
-Matt
@@DoctorsofRunningmost people have that problem because of high drop shoes. It’s not natural. Modern shoes have made people’s feet weak.
@grahfkarate1799 That may be so, but I am one who has been to countless physical therapy sessions to counteract lower leg issues, and high-ish shoes/insoles are all I can use now at 60 to continue to stay active without injury.
@@grahfkarate1799 modern shoes haven't necessary high heels nor drop
Who benefits? No one. Go barefoot, thank me later