Who Benefits from a High Heel Drop Shoes? | Running Science

#RunningShoe101: What are the Pro and Cons of High Heel Drop Shoes?

“Heel Drop” or “Heel to Toe Drop” is defined as the difference in height of the sole of a shoe between the heel and the forefoot. In the past, the average was 9-12 mm, but with the minimalist (zero drop and natural) and maximalist wave (need a lower drop with a high stack for inherent stability) the average has dropped to 6-8mm.

A 12mm drop shoe, like a 0mm (completely level) drop shoe will work for some people and not for others. They are also on extremes of this spectrum and we suggest most people consider something in the middle unless they have specific needs that match one of those or they just like how it feels (comfort filter). Biomechanically, a higher-heel drop shoe reduces the range of motion required at the ankle joint (talocrural) and how much work the calf muscles have to do. The work has to be taken up somewhere and it ends up increasing the work of the quadriceps (thigh muscles) and gluteal muscles (hip muscles), especially during the loading or first half of the stance phase of gait (foot is on the ground).

Thus, those with short and stiff calf muscles with a history of calf strains or Achilles tendon issues who do not do well with lower-drop shoes or have had injuries or problems with uphill running may want to consider a higher-drop shoe. Those who have knee or hip issues that do not have adequate strength or shock absorption abilities in either of those two areas may want to avoid higher-drop shoes and consider moderate to lower-heel drops.