CGN / Foot guide
Foot guide
The handful of things that decide whether a shoe or insole suits you, in plain English.
Arch types
Your arch is the curve on the inner side of your foot. A quick way to check: wet your foot and step on paper or a dark towel. A full, wide print suggests a low arch; a thin band between heel and forefoot suggests a high arch.
Stride: which way your foot rolls
After your heel lands, your foot rolls inward a little to absorb shock. Some feet roll more (overpronation), some less (supination). A running store gait check or the wear on old shoes can tell you which: inner-edge wear points inward, outer-edge wear points outward.
Heel drop and stack height
Stack height is how much material sits under your foot; drop is the difference between heel and forefoot stack. A 37 mm heel over 27 mm forefoot is a 10 mm drop. Higher drops may ease load on the Achilles and calves; lower drops load them more.
What to look for
HeelA deep heel cup, insoles designed for heel discomfort, and cushioned shoes with 8 mm or more drop may ease it.
ArchAn insole that matches your arch height; a semi-rigid one is designed for feet that roll inward.
Ball of the footA metatarsal pad, a rocker sole and cushioning under the forefoot are designed to take pressure off this area.
Big toe and toesA wide or foot-shaped toe box and a rocker sole that limits toe bending may ease pressure.
AchillesA higher heel drop and a heel cup that steadies the heel may ease strain.
KneeCushioning and shock absorption, plus stability support if your foot rolls inward, are designed to support the leg.
General guidance only. Pain that lasts more than a few weeks, wakes you at night or comes with swelling should be checked by a clinician.
Glossary
- Support
- How much a shoe resists your foot rolling inward. Neutral shoes leave your stride alone; stability shoes add firmer foam or guide rails on the inner side; motion control adds the most.
- Cushioning
- How much foam sits under your foot. Max and high cushioning feel soft and protective; low cushioning feels closer to the ground and more responsive.
- Heel drop
- The height difference between the heel and the forefoot, in millimetres. Higher drops (8 to 12 mm) may ease load on the Achilles and calf; low drops (0 to 4 mm) shift work to the forefoot and calf.
- Stack height
- The total thickness of material under the heel and under the forefoot. More stack usually means more cushioning and a higher ride.
- Weight
- Shoe weight in grams, usually for one shoe in a reference size. Brands weigh different sizes, so compare with care.
- Widths
- The width fittings a model comes in. 2A is narrow for women; B is standard women’s and D is standard men’s; 2E and 4E are wide and extra wide.
- Rocker
- A sole curved up at the toe and sometimes the heel, so the foot rolls through each step with less bending at the toes. May ease pressure on the ball of the foot and big toe.
- Plate
- A stiff layer, often carbon fibre, inside the midsole. It makes a shoe snappier for racing but can feel harsh for sensitive feet.
- Toe box
- The front of the shoe around the toes. Wide or foot-shaped toe boxes give toes room to spread, which may ease pressure on bunions and hammertoes, and leave room for swelling.
- Removable insole
- The shoe’s own insole lifts out, so an aftermarket or custom insole fits without crowding your foot.
- Arch height
- The arch profile an insole is built for: low (flat feet), medium or high. Some insoles come in several heights so you can match yours.
- Rigidity
- How stiff the insole shell is. Rigid and semi-rigid shells support the arch and limit motion; soft insoles cushion and adapt to the foot.
- Length
- Full-length insoles replace the shoe’s liner; 3/4 length stop behind the toes and suit tighter shoes; heel cups only support the heel.
- Heel cup
- A raised, cupped edge around the heel. A deep heel cup is designed to cushion the heel and steady the foot.
- Volume
- How much room an insole takes up in the shoe. Low-volume insoles suit snug shoes; high-volume insoles fill roomy shoes and boots.
- Trim to fit
- The insole is cut to your shoe size with scissors, following printed guide lines.
- Metatarsal pad
- A small dome just behind the ball of the foot. It is designed to take pressure off the ball of the foot.
- Top cover
- The fabric layer your foot touches. It affects moisture, odour and friction.
- Overpronation
- The foot rolling inward more than average after it lands. Stability shoes and supportive insoles are designed to limit it.
- Supination
- The foot rolling outward, loading the outer edge. Cushioned, neutral shoes usually suit it best.
- Plantar fasciitis
- Irritation of the thick band under the foot, felt as heel or arch pain, often worst with the first steps of the morning.
- Metatarsalgia
- Pain under the ball of the foot, often from pressure on the metatarsal heads.
- Neuropathy
- Nerve damage that reduces feeling in the feet. It makes rubbing and pressure easy to miss, so fit needs checking by eye and by a clinician.