7 foot types and how they may affect lower extremity biomechanics, pain and discomfort

Have you ever thought about how important your feet are? They’re more than just a means of transportation. They’re the foundation of your entire lower body. Your feet play a crucial role in how your body moves, from walking and running to simply standing still.

Your feet are complex structures that are made up of bones, muscles, tendons and ligaments. They are essential for:

• Shock absorption — When you walk or run, your feet absorb the impact of each step. This helps to protect your joints, especially your knees and hips.

• Balance and stability — Your feet help to keep you upright. They provide a stable base for your body and help you to adjust to uneven surfaces. 

• Movement — The way your feet move affects how your entire lower body moves. If your feet aren’t working correctly, it can cause problems in your knees, hips and even your back. 

Understanding foot types and their shapes

Just like fingerprints, everyone’s feet are unique — they come in different shapes and types. The arch of your foot is the curve that runs from your heel to the ball of your foot. There are three arch types:

• High arch — This type of arch has a more pronounced curve, with less contact between the full foot and the ground. People with high arches may experience pain or discomfort when standing or walking for long periods. This is because the shock isn’t absorbed by the feet well. High arches can cause issues like supination, which will be discussed below. 

• Flat foot — This type of arch has little to no arch. People with flat feet may have difficulty with balance and may experience pain in their feet, ankles or legs. Flat feet can cause issues like overpronation, which will also be explored below. 

• Neutral arch — This type of arch has a moderate arch and is considered the most ideal. People with neutral arches typically have fewer foot problems. This is because the arch helps to distribute weight evenly and provides good support for walking and running. 

You may also have a:

• Wide foot — Your foot is wider across the toe area. Your feet require more room in shoes to avoid squeezing. 

• Narrow foot — Your foot is slender and may need shoes designed for a narrower fit. This narrower fit can help prevent slipping. 

When you walk or run, your feet naturally roll inward or outward. These foot movement types are called:

• Pronation — Pronation is the inward rolling of the foot. As you step, your foot flattens out and rolls inward, distributing the impact of your step. This is a normal part of walking and running. 

• Overpronation — Overpronation occurs when the foot rolls inward too much and can cause excess stress on the inner part of the foot and lower leg. 

• Supination — Supination, or underpronation, is the outward rolling of the foot. In supination, the outer edge of the foot makes more contact with the ground. This can also be a normal part of walking and running, but excessive supination can lead to problems. 

To determine whether your feet overpronate or underpronate, observe how your feet roll when you walk or run:

• Overpronation — Your feet will roll inward excessively. The wear pattern on the soles of your shoes may show more wear on the inner side. 

• Supination — Your feet roll outward. The wear pattern on the soles of your shoes may show more wear on the outer edges. 

How your foot structure and movement can affect lower extremity biomechanics

Your feet play a crucial role in how your body moves, and factors like your foot arch type, width, and pronation or supination can significantly impact your lower extremity biomechanics. Here are some ways these factors affect lower extremity body mechanics:

• Shock absorption — The shape of your foot and arch type, along with pronation and supination, influence how well your feet absorb shock when you walk, run or jump.

• Stability — The way your feet roll, pronation or supination, affects your balance and stability.

• Pain and discomfort — Improper foot mechanics can cause you pain and discomfort in your feet, ankles, knees, hips and even the back. 

Conditions caused by overpronation and supination 

Understanding how overpronation and supination affect your feet can help you prevent and manage foot conditions. 

Foot conditions caused by overpronation can include:

• Posterior tibial tendinitis — Posterior tibial tendinitis is the inflammation of the posterior tibial tendon, which supports the arch of the foot and helps stabilize the ankle. Overpronation puts extra stress on this tendon as it tries to control the excessive inward roll of the foot, leading to inflammation and pain. 

• Shin splints — Shin splints can be caused due to the excessive inward roll of the foot causing the muscles and tendons along the shin to work harder. This can lead to inflammation and pain along the inner edge of the shinbone. 

• Bunions — A bunion is a bony bump that forms at the base of the big toe where it attaches to the foot. It can cause the big toe to lean toward the second toe. Bunions can be caused due to the improper alignment of the toes, causing the big toe to push inward and the joint to push out. 

• Knee pain — Overpronation affects the alignment of the leg, causing uneven stress on the knee joint. This misalignment can cause knee pain and discomfort. 

The following foot conditions can be caused by supination:

• Plantar fasciitis — Plantar fasciitis is caused by the inflammation of the plantar fascia. The plantar fascia is a thick band of tissue running along the bottom of your foot from your heel to your toes. Supination reduces the foot’s ability to absorb shock evenly, placing additional stress on the plantar fascia, leading to inflammation and heel pain.  

• Ankle sprains — Supination increases the risk of your ankle rolling outward, which can tear the ligaments, leading to sprains. A sprained ankle can cause swelling, bruising, pain, and difficulty moving the ankle. 

• Peroneal tendinitis — Supination places extra stress on the peroneal tendons as they work harder to stabilize the foot. They run along the outside of the foot and ankle. This added stress can cause inflammation and pain.

Treatment options for conditions caused by overpronation and supination

Overpronation and supination can cause a variety of problems. Fortunately, there are several treatment options available to address these conditions, including:

• Orthotics — Orthotics are shoe inserts that can help address abnormal foot mechanics and alleviate pain. Custom orthotics are specially designed around your specific foot needs. 

• Supportive footwear — Choosing the right shoes with good arch support, cushioning and stability can help alleviate pain and discomfort associated with overpronation and supination. Avoiding high heels can also help, as they can make foot problems worse, especially in people with overpronation. 

• Physical therapy — A physical therapist can develop a personalized treatment plan to address specific foot problems and improve overall foot function. 

• Medications — Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help alleviate pain and reduce inflammation. In some cases, your health care provider may prescribe prescription medications to address underlying conditions or manage severe pain. 

• Surgery — In severe cases, surgery may be considered as a last resort to help correct severe foot deformities or treat chronic pain that hasn’t responded well to other treatments. 

It’s important to consult with a health care professional or podiatrist to determine the best treatment options for your specific foot condition. They can assess your feet, diagnose any underlying issues and recommend appropriate treatments. 

Elevate your foot care with Biocorrect custom orthotics

Taking care of your feet is more important than you may realize! They’re the foundation for everything you do! If you’re dealing with overpronation or supination affecting your comfort or how you walk, our team at Biocorrect can help. We offer custom orthotic solutions that can make a real difference. Our personalized inserts can help address alignment issues and provide the support your feet need, easing pain and preventing further issues. When your feet are happy and healthy, the rest of your body feels better too. By paying attention to your foot health and using the right footwear and orthotics, you’re investing in your overall well-being and can enjoy a more active, comfortable life. Give your feet the care they deserve!