PROACTIVE WEEKLY TOPICS

Determine Your Foot Type

For those who want to determine their foot type on their own here is a great way. It is called the wet test and it is a simple way to tell if you have flat or high arches.

Pour a layer of water into a shallow pan.

Step into the pan with a bare foot until the entire bottom of the foot is wet.

Then lift foot out and step onto a paper shopping bag or medium colored paper (tan or blue works well) make sure that you provide a natural step and don’t press too hard down with your foot or the arch might be skewed.

Step off and repeat with the other foot on a new piece of paper so that you can have a good imprint of both feet. We need to look at both arches because yes even your feet can have different arch types! If you have two different arch types then it is best to pick the shoe for the arch that is not a “normal arch”. For example if you have a normal arch on you left, but a flat arch on your right, it is best to pick a shoe that caters to the flat arch. 

Results:

• Flat Foot: If you can see almost your entire foot
• Normal Foot: If you can see about half of your arch
• High Arch Foot: If you can only see mostly the heel and ball of your foot

Selecting Your Shoes
Flat (low) Arch
If you have a flat foot you are probably an overpronator, which means that as your foot strikes the ground your arch collapses inward too much. This can lead to excessive motion and stress resulting in a number of possible injuries.
Best Shoe Choices

1. Stability shoes which have more support to reduce pronation and are best for mild to moderate pronators.
2. Motion-control shoes which are firmer and are best for severe overpronators, heavy (over 165 pounds), or bow-legged people.
   In addition, some people may need to wear orthotics (custom-made shoe inserts that correct foot issues or foot beds such as the Sole brand insoles. 

Normal (medium) Arch
If you have a normal arch you have the most common foot type and are a normal pronator.
Best Shoe Choices

1. Aside from the extreme support and cushion shoes you can probably wear about anything. Go for lighter weight and comfort!
2. If you are not sure try a stability shoe with a moderate arch support.  

High Arch
If you have a high arch you have the least common foot type. You are probably an underpronator or supinator. Your arch does not collapse enough when your foot strikes the ground and thus does not absorb shock properly leading to injury.
Best Shoe Choices

1. Neutral cushioned shoe because they have a softer midsole to help aid with pronation.

Flexible shoes (light training shoes) can help if you need a fast pace training or racing shoe.
It is important that people with high arches periodically re-measure their feet because over time activities can sometimes cause their arches to gradually fall, making their feet longer and needing a different style of shoe.