Heel Drop and Heel Lift: How Do They Affect Your Gait?

The concept of "drop" in footwear refers to the difference in height between the heel and toe inside the shoe. In traditional shoes, especially athletic and everyday shoes, it is common to find a significant drop, where the heel is higher than the forefoot. While this elevation has been popularized by the belief that it provides greater comfort and support, the reality is that it can significantly alter the way we walk and run, changing our natural footfall. In this post, we will explore how heel elevation affects our biomechanics and why wearing shoes with an elevated drop can lead to detrimental changes in gait.

What is Heel Drop and Heel Lift?

The drop of a shoe is measured in millimeters and represents the difference in height between the heel and the forefoot. A shoe with a 10 mm drop means that the heel is 10 mm higher than the toes. This characteristic is common in many types of footwear, from athletic to dress shoes.

How Does Heel Elevation Affect Gait?

1. Change in Footprint:
   • The rise of the heel forces the body to lean forward, leading to a heel-dominant foot strike. Instead of landing with the midfoot or forefoot first, which is the more natural and evolutionarily correct way, the foot strikes the ground with the heel, which generates a greater impact on the joints.
2. Increased Impact on Joints and Spine:
   • This type of stepping creates a greater impact on the knees, hips and spine. Heel elevation alters the body's natural alignment, causing excessive load on these areas and increasing the risk of long-term injury.
3. Alteration of Natural Biomechanics:
   • The natural way to walk and run is to land with the forefoot or midfoot, which acts as a natural spring that absorbs impact. Lifting the heel prevents this mechanism, causing the foot and leg muscles to work less, which can weaken the foot muscles and reduce the ability to adapt to different surfaces.
4. Muscle Imbalance:
   • High drop shoes promote shortening of the Achilles tendon and calf muscles, affecting the flexibility and mobility of the foot. This can lead to an increased risk of problems such as plantar fasciitis, Achilles tendonitis and other ailments associated with poor foot wear.
5. Increased Risk of Injury:
   • Landing with the heel can generate impact forces that are transmitted upward through the body, increasing the risk of repetitive impact injuries, such as stress fractures and chronic joint pain.

Why Have We Adopted Heel Elevation?

Heel elevation in footwear began as a response to fashion and perceived comfort, but has also been promoted by the idea of providing more support and cushioning in high-impact activities. However, many studies have shown that this alteration of the tread pattern does not align with natural human biomechanics, which evolved to move barefoot or with minimal protection.

The Zero Drop Movement

Barefoot or zero-drop footwear seeks to restore the feet to their natural function, allowing for a smoother, more controlled midfoot or forefoot stride. This type of footwear is designed to minimize interference with the foot's natural biomechanics, promoting better body alignment, reduced joint impact and muscle strengthening.

Conclusion

Heel elevation may seem comfortable at first, but in the long run, it alters the way the body moves, increasing the risk of injury and weakening the muscles in the foot. Considering zero-drop or barefoot shoes can help you regain a more natural stride, improve your posture and reduce pressure on your joints. If you decide to make the switch, do so gradually to allow your body to adapt to this healthier form of movement.