The Drop in Shoes: What It Is and Why You Should Avoid It

What Is the Drop in Shoes?

The drop in shoes refers to the height difference between the heel and the front part (forefoot) of the shoe. Simply put, if a shoe has a drop of 10 mm, it means the heel is 10 mm higher than the forefoot. Most conventional shoes have a significant drop, usually ranging between 8 and 12 mm.

It should not be confused with the heel of dress or fashion shoes; the drop is more subtle, although its impact on the body's biomechanics can be significant.

What Is the Purpose of the Drop?

The concept of drop initially arose in the design of sports footwear, especially running shoes. The idea was to help runners who tended to land on their heels (a common but not ideal running technique) to lessen the impact. By slightly raising the heel, the aim was to reduce the direct shock with the ground and, supposedly, prevent injuries such as plantar fasciitis or Achilles tendinitis.

However, what began as a tool to correct an incorrect running technique quickly spread to almost all types of sports footwear. Over time, the use of the drop expanded beyond its initial purpose. Nowadays, the drop in many shoe models is not only justified as a functional measure but also as an aesthetic element. The foot tilt produced by the drop can make the shoe look "modern," besides giving the wearer some extra height and enhancing the "slimming effect of the leg." This has led to its inclusion in almost all shoes on the market without considering the health consequences.

Problems Associated with the Drop

1. Alteration of Natural Posture: The drop changes the body's natural alignment. With the heel raised, the body tends to lean forward, forcing the pelvis and spine to adjust their posture to maintain balance. This change in posture can cause strain in the lower back, hips, and knees, increasing the risk of chronic pain and injuries.

2. Incorrect Weight Redistribution: In a natural posture, the body's weight is evenly distributed across the entire foot, with special emphasis on the middle area (foot arch) and heels. However, the drop shifts the weight toward the metatarsals (front part of the foot), increasing pressure on this area and leading to possible problems such as metatarsalgia or nerve growths.

3. Achilles Tendon and Calf Muscles: Constant use of footwear with a high drop keeps the Achilles tendon in a shortened position, which reduces its elasticity over time. This lack of flexibility can make the tendon more prone to injuries, especially during activities that require greater foot extension, such as running or jumping.

   Additionally, the calf muscles (gastrocnemius) also shorten due to this altered posture, which not only affects ankle mobility but can also contribute to greater tension in the foot arch and cause problems in the plantar fascia.

4. Reduced Proprioception and Control: Proprioception is the body's ability to perceive its position in space. Footwear with a drop lessens the foot's connection with the ground, reducing sensitivity and control over our steps. This can increase the risk of sprains and falls, especially on uneven terrain.

5. Muscular and Joint Compensations: The foot tilt caused by the drop creates muscular and joint imbalances along the kinetic chain. The hips, knees, and ankles must compensate for the altered posture, which can generate incorrect movement patterns and lead to overload in certain joints, increasing the risk of injuries such as patellar tendinitis, shin splints, or overload of the tensor fasciae latae.

What is concerning is that nowadays, the drop is often incorporated into shoe design for aesthetic reasons more than functional ones. Many manufacturers have adopted the drop as a standard feature without considering how it affects the user's health. This means that even people who do not run regularly or who have a correct running technique are using footwear that alters their natural posture and movement, all for the "modern" look of the shoe.

At ROOTS BAREFOOT, we believe in the importance of respecting the body's natural anatomy and biomechanics. That is why we advocate a more natural approach to footwear, free of drop. Drop-free footwear, known as barefoot or minimalist, allows the foot to maintain its natural posture and function. This promotes proper body alignment, balanced weight distribution, and progressive strengthening of the foot muscles.

Adopting barefoot footwear not only improves posture and balance but also allows you to reconnect with the way the human body was designed to move. By freeing your feet from the drop, you choose a path toward greater health and well-being.

Conclusion

The drop in shoes, although born with good intentions, has evolved into a standard that is often more aesthetic than functional. This evolution has had multiple negative effects on the body's biomechanics, from altering posture to reducing proprioception. Choosing drop-free footwear, like that of ROOTS BAREFOOT, is a step toward a more natural, healthy, and balanced step.

If you are ready to experience the benefits of a natural step, we invite you to explore our collection of barefoot footwear at ROOTS BAREFOOT. It is time to free your feet from the drop and allow your body to move naturally!