Introduction
Many people think that any sneaker is suitable for everyday use, for walking or running. However, the reality is quite different. The way we step (our gait ) directly influences comfort, performance and, above all, the health of our joints, knees, hips and spine. Choosing the wrong sneaker can aggravate lower back pain, herniated discs, tendinitis or even overuse injuries — especially in people who are overweight, over 40 years old or have spinal problems.
Knowing your foot type and considering factors such as body weight, spinal conditions, and prolonged daily use is essential to avoid problems and improve your quality of life.
The Main Types of Foot Strike
There are three main types of foot strike, classified by how the foot hits the ground and distributes weight:
- Neutral Foot Strike
: Considered the most balanced. The foot first lands on the outside of the heel and then rolls slightly inward, distributing weight evenly across the entire sole. Impact absorption is efficient and there is a lower risk of injury. Most people have a foot strike close to neutral. - Pronated Foot Strike (or Overpronation):
The foot rolls excessively inward after initial contact. It is common in people with flat feet or low arches. It causes greater wear on the inside of the shoe and can generate pain in the knees, shins, and spine due to misalignment. It represents about 60% of cases. - Supinated Foot Strike (or Underpronation):
The foot touches the ground predominantly with the outer edge (little toe side) and remains in this position, with little internal rotation. Shock absorption is lower, which transmits more impact to the joints and spine. It is less common (about 10%), but frequent in people with a high arch or a natural lateral stability pattern. Greater wear on the outside of the shoe.
How to identify your footprint?
- Analyzes the wear and tear on the soles of old sneakers.
- Do the wet footprint test (wet your foot and step on a piece of paper).
- Consult a podiatrist or running specialist for a biomechanical analysis.
Why Does the Right Tennis Shoe Make All the Difference?
Tennis shoes are not just an accessory — they are a health tool. An inappropriate pair of shoes can:
- Increased impact on the spine (each step can transmit 2 to 3 times the body weight).
- Worsening herniated discs or lower back pain due to excessive swaying or lack of stability.
- To worsen imbalances in people with supination or pronation.
- Accelerating joint wear and tear in people weighing 90 kg or who are middle-aged.
Factors to consider beyond foot strike:
- Body weight — Heavier people need greater durability and resilient cushioning (not necessarily the softest).
- Spinal conditions (herniated disc, lower back pain) — Choose platforms that are not too high, with firm/moderate cushioning and good torsional rigidity to reduce micro-oscillations.
- Extended daily use — All-day comfort, breathability, and a precise fit (without excessive looseness).
- Age and activity level — At 45, prioritize recovery and protection instead of extreme maximalism.
- Intolerance to corrections — As in the case of supinators with intolerance to strong medial support.
General Tennis Recommendations
- For supinators (as in many cases with lateral support): Stable, firm, neutral running shoes with good proprioception and a stable base (e.g., Adidas Adizero SL, Saucony Ride, Brooks Ghost, ASICS Cumulus).
- For pronators : Models with medial support or stability (ASICS Kayano, Brooks Adrenaline, etc.).
- Neutrals : Greater versatility (Saucony Ride, New Balance 1080, etc.).
Golden tip : Avoid aggressive corrections if your body rejects them. Prioritize neutrality and natural stability.
Conclusion: Invest in Knowledge, Not Just in Tennis
Researching and trying on the right running shoes is an investment in your long-term health. A good pair reduces pain, improves posture, prevents injuries, and allows you to stay active with more comfort — whether it’s for everyday activities, walking, or light jogging.
Practical steps :
- Identify your footsteps.
- It takes into account weight, age, spine, and intended use.
- Try out several models (walk/walk around the store).
- Rotate between 2 pairs whenever possible.
- Consult a specialist if you have persistent pain.
Your body will thank you for every conscious choice. Choosing the right sneakers isn’t a luxury—it’s about prevention and well-being.
This article is based on general biomechanical principles and common experiences. For personalized guidance, consult a podiatrist or physiotherapist.
