What’s the Angle?
Effects of the heel drop in footwear
What is heel-to-toe drop in running shoes? Also known as heel drop, offset, pitch, or gradient, it is the angle of the foot from heel to toe. Whether it feels most comfortable for the heel to be elevated compared to the forefoot or for the angle of your foot to be in a flatter, natural position depends on the strengths and weaknesses of your biomechanics. The current trend in the athletic footwear industry seems to be leaning towards low to mid drop in running shoes and mid to high for walking shoes. But what does this actually mean, and how can the right heel drop be beneficial?
The angle or differential from heel to toe ranges from high at 10-12 millimeters, medium at 5-8mm, and low at 0-4mm. Keep in mind that the heel-to-toe drop is hard to see with the naked eye, partly because many companies are now combining lower drops with extra thick cushioning (that is the stack height which you CAN see and measure easily). Often the angle will become apparent on foot, though it can be subtle. Going from an elevated 12mm to 4mm heel drop might give the sense that you are tipping backwards slightly from a standing position. The flatter position does take some pressure off the metatarsal region; alternatively, a higher drop is easier on the Achilles and calf area.
One of the quiet changes to footwear construction can be seen in how the foot’s interaction with the ground can be manipulated with footwear in terms of the heel drop. The running debate is ongoing about the benefits of landing midfoot as opposed to heel striking, and many studies are leaning towards a medium drop because of the lower impact and greater tendency to land under one’s center of gravity. Heel strikers tend to overstride, which creates the effect of braking with every step. When studying the foot in motion, it seems that a low to medium drop shoe encourages a quicker cadence and lighter landing due to both the angle of the foot and a person’s running efficiency and form.
With walking the opposite is true – a healthy gait cycle starts with landing just to the right of the heel, very slight pronation through the arch, and a smooth toe off. Thus, the conclusion might be that the higher heel drop in most walking shoes is better for impact and stability. The answer isn’t that simple. Everyone has unique biomechanics, strengths, and weaknesses. A high heel drop may encourage an angle that loads more stress on the knees, whereas the low drop can put more strain on the lower leg, foot, and ankle regions. Whether this is a problem or not depends on where your body is most likely to fail (injury history), the activity (running, walking), and the intensity. In any case, the heel drop is a mere matter of millimeters, which may not make a difference at all for some people. It is the science of running that puts a microscope up to the smallest of details in the pursuit of best performance. That studies of the effects of heel drops can be inconclusive points to the variability of the human body.
For many years the industry standard for walking and running shoes was a flat, low-profile platform, but the running boom that started in the 1970’s changed all that. Nonathletic individuals were taking up running and walking, and companies encouraged them by making the shoes more cushioned and comfortable. At some point it was decided that a thicker midsole and high heel drop was the standard, but the expansion of running to include a much greater cross-section of populations has spawned an industry loaded with choices. To better serve those who are keen to stay active and healthy well into their senior years, companies like New Balance recognize the uniqueness of individuals and strive to provide different widths, heel drops, and activity-specific footwear for wherever life takes you.