All Information About Drop It Like Its Hot Shoe Drops Explained

When you are planning to buy a pair of running shoes, you will often keep a lot of factors in your mind like cushioning, wide or narrow fitting, etc. At times, you might have come across the tern ‘heel-to-toe drop’, or the HTT drop that is measured in millimeters. Similar to other factors, this shoe drop is also considered important as it helps in lowering the risk of injury and makes running a more enjoyable experience. In this drop it like its hot shoe drops explained, we will talk only about shoe drops.

What is shoe drop?

In the simplest term, the ‘drop’ of running shoes is basically the difference between how high the shoe is in the heel and forefoot. Most running shoes have more material under the heel for absorbing maximum shock and impact while landing. However, shoes with lower drop have a more uniform thickness of material under the entire foot.

Also known as offset, the drop is usually measured in millimeters because the amounts are so small. Mostly, the ranges for drops measure between – and 16-mm. The 0-mm measurement suggests that the toe and heel of the shoe are on the same level as the ground. A shoe that has a drop of 4-mm means that the difference between the height of the shoe’s toe is 4-mm less than the heel of the shoe; interestingly, the 4-mm drop is considered the most popular drop today. Before the minimalist shoe movement, traditional running shoes had a drop of about 12-mm approximately.

When did drop shoes come into existence?

Before 50 years, running shoes did not have any sort of drop. Most of the shoes were almost flat or had a low stack height. The landscaped started to change around the 1970s when a broader section of people started running, including the non-athletic individuals. To make running more comfortable, shoe companies started manufacturing more cushioned midsoles.

With the help of this development, stress on the Achilles tendons and calf muscles was drastically reduced. The drop of 10- to 12-mm remained an industry-standard until studies sparked the minimalism and barefoot running movement, almost a decade ago. According to the advocates of this movement, a minute or almost non-existent drop encouraged more ankle motion and natural foot motion and distributed the impact forces more evenly.

While minimalism is no longer a widespread phenomenon today, its impact can still be seen in running shoes today. For instance, the Hoka One One provided a drop of 4-mm throughout the line. Brands like Altra took things even further and incorporated the completely flat construction on all its shoes.

According to experts, a drop between 8- and 10-mm is the new normal. This range seems to work perfectly with a broad range of runners, especially for casual people who are looking for shoes that are versatile and simple and can be worn with equal comfort at the office, in a gym, or on the run.

Why does the drop matter?

Of course, there is no evidence that suggests that a drop will affect the overall injury rates. However, shoe drops can be important if you have a history of injury in certain parts of your body. According to physicians, runners with an aggressive heel strike and tight calves should stay in a slightly higher-drop shoe between 10- and 12-mm.

People who run naturally towards the fore- and mid-foot can make use of 4-mm drop shoes without facing any problem. The lower the drop, the more ankle mobility and calf flexibility you need.

Experts also agree that runners with chronic knee problems can benefit from drop shoes; in this case, the shoes will transfer some of the impact forces of the knee to the lower leg. You always need to remember that the impact force needs to go somewhere.

Generally speaking, shoes with higher drops are easier on the lower leg, like the calf, Achilles, ankle, and foot, and directs more stress to the hips and knees. On the other hand, lower drop shoes will spare the knees from the stress, but direct it to the lower leg.

If you are not seeking a solution for a chronic injury spot, then you need to let comfort be your guide when looking for drop shoes. It is advised that you pick running shoes that feel like an extension of your feet when you are running in them. This means that the drop of the shoes will vary greatly from one runner to another, depending on his/her strength, flexibility, foot strike pattern, speed, and injury history.

It is recommended that you keep the drop in your current shoes when it is time to shop. If you are not experiencing any sort of difficulty and just looking for a new pair, you can choose to stick with the same drop. In case you plan on buying shoes with a lower drop, ensure that you transition into the change slowly, no more than 2-mm at a time.

What are some benefits of drop shoes on running performance?

According to studies, drop shoes minimize the chances of an injury. These shoes will keep your heel and toe level in such a way that the natural biomechanics of your body is encouraged. This means that your foot will react more similarly to how it would react if you are running without any shoes.

One of the best ways to feel this difference is to complete 20 running strides on grass, each round with and without your shoes. You will automatically notice that your strides will be longer and there is more movement from your heel to toe as your foot touches the ground.

Additionally, the extra cushioning around the heels will allow you to apply more force onto the ground during the heel strike. As it is already known, excessive heel striking can result in knee injuries. But it is also important to know where your feet will strike during your runs. If you suffer from foot conditions like Achilles tendonitis or plantar fasciitis, using shoes with a higher heel drop will help you alleviate some of the pain.

Guidelines for choosing drop shoes

Here are some points that you can note down while looking for drop shoes: