Finding the right pair of running or active shoes isn’t just about style or brand, it’s about supporting your unique foot type to help you move comfortably and avoid injury. At Montana Foot and Ankle, we often see patients with foot pain that could have been prevented with proper footwear. Here’s how to choose the right shoe for your foot type, whether you’re training for a race, hiking the Bridgers, or just trying to stay active.
1. Flat Feet (Overpronation)
What it means:
Flat feet occur when the arches of your feet collapse or don’t form properly. This often leads to overpronation, where your feet roll inward too much when you walk or run.
What to look for in a shoe:
- Motion control or stability shoes: These shoes are designed with firmer midsoles and arch support to prevent excessive inward rolling.
- Structured cushioning: Look for moderate cushioning with a durable, supportive heel counter.
- Wide base: A broader shoe can provide more stability for flat feet.
Bonus Tip: If you’re unsure whether you overpronate, try looking at the wear pattern on your old sneakers. Heavy wear on the inside edge usually means you overpronate.
2. High Arches (Underpronation or Supination)
What it means:
High arches don’t absorb shock as efficiently, which can lead to underpronation or supination—where your feet roll outward instead of inward.
What to look for in a shoe:
- Neutral or cushioned shoes: These provide maximum shock absorption and flexibility.
- Soft midsoles: Extra cushioning helps protect your feet and joints.
- Flexible outsoles: Look for shoes that bend easily at the forefoot for smoother transitions during your stride.
Bonus Tip: People with high arches are more prone to stress fractures and shin splints—proper cushioning goes a long way in preventing these.
3. Neutral Arches (Normal Pronation)
What it means:
Neutral arches allow for a healthy amount of pronation, making your foot naturally absorb shock and support your stride.
What to look for in a shoe:
- Neutral running shoes: These shoes don’t include excessive motion control or extra arch support—they just let your feet do what they’re naturally good at.
- Balanced cushioning: Look for a good blend of comfort and support.
Bonus Tip: Even with neutral arches, it’s still important to get a proper fit—your shoe should feel snug in the heel and midfoot, with room in the toe box.
4. Other Factors to Consider
- Width: Some foot types (especially flat feet or bunions) may require wide-width options. Don’t try to squeeze into a standard width if it causes pressure or rubbing.
- Activity Type: Are you trail running, walking, or running on roads? Trail shoes offer more grip and protection; road shoes are lighter and built for smoother surfaces.
- Try Before You Buy: Walk or jog around the store. Pay attention to any pinching, slipping, or pressure. Your foot shouldn’t slide inside the shoe.
Need Help? See a Podiatrist
If you’ve been struggling to find the right shoe—or worse, if you’ve been dealing with foot pain—it’s time to talk to a podiatrist like Dr. Wright. We can analyze your gait, assess your foot type, and even recommend orthotics or custom insoles if needed. The right shoes can make all the difference.