Blog: Zero Drop Shoes

Our choice of footwear can be an accessory that shows our personality. From a health and fitness perspective, it is what supports the foundation of our body. Today I’ll be discussing the significance of zero drop shoes, explaining what they are, and highlighting their key benefits.

Athletic footwear comes in many varieties. Shoes can have narrow toe boxes, ultra-cushioned soles, and integrated arch supports. In this case, a shoe with “zero drop” refers to the difference in height between the heel and toe area of the shoe. Typical running shoes have a lifted cushioned heel creating a slope throughout the length of the shoe. The idea of shoes with zero drop is that it allows your foot to be in a natural position, similar to when you are barefoot.

4 Key Benefits of Zero Drop

Offers a more natural foot position.

Having your feet in a position similar to when you are barefoot increases stability. This position also offers a natural means of walking and running by promoting effective and proper running mechanics as it does not encourage heel striking.

Can improve strength of your foot muscles

As mentioned, a level foot increase stability and in addition you are able to stimulate the muscles within the foot. A shoe with less cushion will also help you feel more grounded, especially important during weight training.

May improve mobility

Mobility is almost guaranteed to improve when swapping to zero drop shoes. A lifted heel adversely shortens and tightens your calves and surrounding tissues as your heel is raised. Wearing zero drop shoes will slowly lengthen your calf muscles and when paired with a stretching routine, your ankle mobility will greatly improve.

Can potentially eliminate pains associated with wearing elevated heeled shoes

Running shoes with a large heel inevitably encourages heel striking, or landing with your heel. This initial impact largely increases the forces your body experiences and the shock travels up your body. It can cause unnecessary wear-and-tear on the body which often leads to injuries and chronic pains. Running with zero drop shoes encourages proper running mechanics as it allow your foot absorbs the shocks naturally by utilizing its arch.

While not for everyone, zero or minimal drop shoes may be something to consider. Definitely do some research to discover which brands offer the best shoe for your needs and differentiate the the difference between zero drop and minimalistic shoes. Switching to shoes without a lifted heel may require a transition period where you alternate between your previous shoes and stretching routine as you help to increase mobility. If in doubt about the theory, give it a try. Run on a firm surface, such as turf, and you’ll find that you naturally want to land on
your midfoot versus landing straight on your heel. Come find me in the gym to talk about the latest on footwear or if you have any questions on anything health and fitness!