Who Benefits from a High Heel Drop Shoes? | Running Science

#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.

[lindcobbs]

Good lord! When did choosing a decent pair of sneakers get to be so dam complicated and super expensive.

[werunrepublic]

Love the breakdown Matt! We recommend your content literally every day! And we quote you all the time. Appreciate your info sir!

[over]

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 😂

[maximilianklein]

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....

[bobsacamano]

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?

[gioponti]

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..

[welldonesirloin]

What would be a good running shoe for high arches and a moderate valgus knee. My right inner knee feels a lot of pressure but I have high arches.

[dboy]

I have tight Achilles tendon and weak calves, what heel drop and shoe models do you recommend?

[RainOnSunnyDay]

is 2.4km the same as under 10km, or is it too short distance and falls into another category?

[dylanlucas]

Would appreciate some more emphasis on the temporry nature of this solution. If you have tight calves you need to stretch.

[robertcrowe]

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.

[vkeizey]

Does shoe drop matter for walking (I don't/can't run)? I have both feet+ankle (flat feet) AND hip issues (hip dysplasia, which is honestly more problematic than my feet) - I've been looking into stability shoes, but most of them have high shoe drop, like 10-12mm.

[dantwister]

Uhh whats better for heel strikers, high heel drop or low?

[oldschoolwaverider]

Always found it extremely tough to find flat wide running shoes Anything with a heel hurts my shins and feels like walking on stilts!

[lornaperez]

What about if i overpronate and put my ball/big toe hurt?

[hailhummus]

What's the relationship between drop and MTP ROM?

[thinker]

Could you please reply or anyone explain to me when he said that not anyone can benefit from high heel drop but those who are having stiff caps OR those who want to use more knee and hip ???

I am confused now that people should use it or not because in one way he mentioned, high heel drop is for stiff knee cap while in another way for those who want use knee !!?
So which which one ?

Please reply coz I need this information to be clear in my head .

Thanks

[PunkRockPandaa]

I tried a minimal barefoot shoe with zero drop and started running forefoot style .... I mustve overdone it because my foot is suffering from horrible plantar fasciitis for the past 6 months

[shahhussain]

Dear sir very beautiful. I run very day and I am very fond of running I like the running boots Mizuno too.

[antepes]

But how about a shoe with a positive heel-to-toe gain that the we make? The antepes Muscle Runners!