Find Your Foot Shape to Combat Injury

The feet form the very foundations of the body. As runners and triathletes, we rely on them 100% so taking care of them should be top of the priority list. But everyone is different and the needs of your own pair can actually be determined by the shape of your foot.

Researchers working with in collaboration with podiatry experts, identified some of the most common foot types. The research shows that the shape and structure of your feet, the toes and arch of your foot can indicate what injury issues you might experience. Here is how to combat them!

Peasant Foot – Defined by the big toe, long toe and middle toe being short and of equal length. This often affects balance and leads to fallen arches, which can affect your take off and rebound when running.

What to do: Practise trying to pick up a resistance band or ball with your foot to strength the muscles in the arch of your foot.

Square Foot – Characterised by all five toes being of equal length, giving a broad, firm base.
A wide ball and narrow heel are typical, which can result in increased pressure on the toes and ball of the foot.

What to do: Foam roll under the foot with a massage ball or iced bottle of water to help relieve the foot after running.

Greek Foot – Defined by a protruding second toe, greek foot is one of the most common foot types worldwide. With this foot type, the first metatarsal bone is shorter than the second, which can cause more weight to be put on the thinner second metatarsal bone. Ouch!

What to do: Stretch and foam roll your calf muscles regularly, what impacts the foot travels up the legs.

Roman Foot – The most common foot shape, characterised by inward pointing toes. Typically have high arches, great for acceleration, take off and landing. But you can have hammer toes, caused by weakening of the muscles surrounding the the toe.

What to do: Walk bare foot to strengthen your feet.

Finding your feet can really help in identifying the potential injuries you are more likely to experience and then stop them in their tracks.

For more injury prevention resources, join our digital membership for full access to all of our premium content. Try now for FREE with our 14-day trial