Foot Anatomy for Runners Hub
Every running stride loads the 26 bones, arches, joints and soft tissue of the foot. This hub maps the runner's foot -- arches, bones, soft tissue, regions and joints -- so injury terms and shoe-fit advice finally make sense.
Arches
The Foot Arch
What is the foot arch?
The foot arch is the gently curved structure running along the inside of your foot from the heel to the ball. It is formed by bones held in shape by ligaments and tendons, and it behaves like a natural spring that flattens slightly under load and recoils as you push off.
Why it matters
The arch is central to how your foot handles impact. As you land it lowers to absorb shock, then stiffens to help launch the next stride. Its height and flexibility affect how weight spreads across the foot and how a shoe feels underfoot.
Types of arch
Arches are usually grouped as high, neutral or low (flat). A high arch tends to be stiffer and absorbs less shock, a flat arch is more flexible and rolls in more, and a neutral arch sits between the two. None is automatically better; they simply behave differently.
What to look for
You can get a rough idea of your arch from a wet footprint: a full print suggests a flatter arch, while a thin band suggests a high one. Knowing your arch type can help you understand why some shoes feel more comfortable than others.
Common questions
What is the arch of the foot?
It is the curved band of bones and soft tissue along the inside of the foot that absorbs impact and returns energy like a spring.
What are the arch types?
High, neutral and low or flat. Each flexes and loads differently, which affects comfort and shoe choice.
How do I find my arch type?
A wet footprint test gives a rough guide: a full print points to a flat arch, a thin band to a high arch.
Does arch height affect shoe choice?
Yes. Arch height influences how the foot rolls and how much cushioning or support feels comfortable.
Can the arch change?
Arch height can shift gradually with age, body weight and strength, so it is worth rechecking now and then.
High Arches
What are high arches?
High arches are a foot type where the arch is raised noticeably, so only the heel and ball of the foot make firm contact with the ground while the middle stays lifted. A wet footprint from a high-arched foot shows a thin connecting band or none at all.
Why it matters
A high arch is usually stiffer and flexes less, so it absorbs less shock on landing. This foot type is often linked with supination, where the foot stays on its outer edge, meaning more impact can travel up the leg.
How it affects running
Because the foot provides less natural cushioning, high-arched runners often feel more comfortable in shoes that add shock absorption and flex. Stability features are usually unnecessary and can feel firm or awkward.
What to look for
Look for cushioned, flexible neutral shoes rather than stability models. Plenty of soft cushioning helps make up for the shock absorption the arch is not providing on its own.
Common questions
What are high arches?
A foot type with a raised, often rigid arch where the middle of the foot makes little contact with the ground.
What shoes suit high arches?
Cushioned, flexible neutral shoes, which add the shock absorption a stiff high arch does not provide.
Are high arches linked to supination?
Often, yes. High-arched feet tend to stay on the outer edge, a pattern called supination or underpronation.
How do I know if I have high arches?
A wet footprint showing a thin connecting band, or little contact in the middle, suggests a high arch.
Should high-arched runners use stability shoes?
Usually not. Stability features are designed for excessive inward roll, which high arches typically do not have.
Flat Feet (Low Arches)
What are flat feet?
Flat feet, also called low arches or fallen arches, describe a foot whose arch sits low so that most of the sole touches the ground. A wet footprint from a flat foot shows a full, filled-in shape with little or no gap in the middle.
Why it matters
A flat foot is usually more flexible and tends to roll inward more on landing, a pattern called overpronation. This is very common and often causes no problems, but for some runners it is linked with recurring strain.
How it affects running
Because the foot rolls in more, some flat-footed runners feel steadier in shoes that add support on the inner side. Others run happily in neutral shoes; comfort and any history of niggles are the best guides.
What to look for
If you have flat feet and recurring inner-leg or knee discomfort, stability shoes or supportive insoles can help even out the load. If you run comfortably, you may not need to change anything.
Common questions
What are flat feet?
A low-arch foot type where the arch sits low and most of the sole contacts the ground. Also called fallen or low arches.
Do flat feet cause problems?
Not always. Flat feet are common and often pain-free, but they can be linked to recurring strain for some runners.
What shoes suit flat feet?
Supportive or stability shoes often suit flat-footed runners who overpronate, though many are comfortable in neutral shoes.
Are flat feet linked to overpronation?
Often, yes. A low, flexible arch tends to roll inward more on landing.
How do I know if I have flat feet?
A wet footprint showing a full, filled-in shape with little gap in the middle suggests a low arch.
The Transverse Arch
What is the transverse arch?
The transverse arch is the curve that runs across the foot from one side to the other, rather than along its length. It is most noticeable across the midfoot and the area behind the ball of the foot, where the bones form a gentle dome from edge to edge.
Why it matters
While the lengthwise arch handles spring and shock along the foot, the transverse arch helps spread load across the width of the foot and lets it adapt to uneven ground. Together the two arch systems give the foot its strong yet flexible structure.
How it works
As the foot loads, the transverse arch flattens slightly to widen the contact area, then recoils as the foot lifts. This side-to-side give helps distribute pressure evenly across the metatarsal heads at the ball of the foot.
What to look for
A forefoot with enough width lets the transverse arch function naturally as the foot spreads under load. A shoe that is too narrow across the ball can squeeze the foot and concentrate pressure rather than spreading it.
Common questions
What is the transverse arch?
It is the side-to-side curve running across the foot, complementing the lengthwise arch along its length.
What does the transverse arch do?
It helps spread load across the width of the foot and lets the foot adapt to uneven ground.
Where is the transverse arch?
Across the midfoot and the area behind the ball of the foot, running from one side to the other.
How is it different from the foot arch?
The foot arch runs lengthwise and handles spring and shock; the transverse arch runs across the foot and spreads load by width.
Why does forefoot width matter for it?
Enough width lets the foot spread under load so the transverse arch can distribute pressure evenly across the ball of the foot.
Bones
The Calcaneus (Heel Bone)
What is the calcaneus?
The calcaneus is the largest bone in the foot and forms the heel. It sits at the back and underside of the rearfoot, creating the solid base you land on and providing the attachment point for the Achilles tendon at its rear.
Why it matters
For many runners the calcaneus is the first bone to take load at footstrike, especially heel strikers. It works with a thick fat pad and the surrounding joints to absorb the initial impact and pass it up through the foot and leg.
How it works
When the heel lands, the calcaneus and its fat pad spread the impact, while the joint between it and the bone above helps control how the foot rolls. At push-off, the Achilles pulls on the calcaneus to lift the heel.
What to look for
Cushioning under the heel and a secure heel fit help the calcaneus do its job comfortably. A shoe that holds the heel steady reduces unwanted movement and keeps landings controlled.
Common questions
What is the calcaneus?
It is the large heel bone that forms the rearfoot and provides the base you land on when running.
What does the calcaneus do?
It absorbs initial impact at footstrike, helps control how the foot rolls, and anchors the Achilles tendon.
Where is the calcaneus?
At the back and underside of the foot, forming the heel.
Why is heel cushioning important for it?
Cushioning works with the heel fat pad to spread the impact the calcaneus takes when the heel lands.
Is the calcaneus the biggest foot bone?
Yes, it is the largest bone in the foot.
The Metatarsals
What are the metatarsals?
The metatarsals are five long bones that sit between the midfoot and the toes, one leading to each toe. Their rounded ends form the ball of the foot, the area that takes much of your weight as you push off the ground.
Why they matter
The metatarsals carry and spread load across the forefoot every time you toe off. Their heads form the platform you balance on at the front of the stride, so comfort and room around them strongly affect how a shoe feels.
How they work
As the heel lifts, weight rolls forward onto the metatarsal heads and then onto the toes. The bones flex slightly and share the load between them, which is why a roomy, well-shaped forefoot helps the foot function naturally.
What to look for
A shoe with enough width and depth in the toe box lets the metatarsals spread as they should. Cramped forefoot space concentrates pressure on individual bones, which is why fit at the ball of the foot is so important.
Common questions
What are the metatarsals?
They are the five long bones connecting the midfoot to the toes, forming the forefoot and the ball of the foot.
What do the metatarsals do?
They spread and carry load across the forefoot during push-off and form the platform you balance on at toe-off.
Where are the metatarsals?
In the front half of the foot, between the midfoot bones and the toes.
Why does toe-box fit matter for them?
Enough width and depth lets the metatarsals spread naturally and avoids concentrating pressure on single bones.
How many metatarsals are there?
Five, one leading to each toe, with the first behind the big toe being the shortest and strongest.
The Navicular Bone
What is the navicular bone?
The navicular is a small, boat-shaped bone in the midfoot, sitting on the inner side near the top of the arch. It connects with several neighbouring bones and forms a keystone within the arch structure.
Why it matters
The navicular helps maintain the height and shape of the arch and serves as an attachment point for a key tendon that supports the arch from underneath. Its position makes it important to how the midfoot bears and transfers load.
How it works
As the foot loads and the arch lowers slightly, the navicular and surrounding bones share the force, then help the arch recoil for push-off. The tendon anchored near it pulls to support the arch during this motion.
What to look for
Supportive midfoot cushioning and a secure fit help the arch and the bones within it cope with running loads. Runners with very low arches sometimes notice the inner midfoot area more.
Common questions
What is the navicular bone?
It is a small boat-shaped bone in the midfoot, near the top of the arch on the inner side.
What does the navicular do?
It helps hold the arch's shape, links the rearfoot to the forefoot, and anchors a tendon that supports the arch.
Where is the navicular?
On the inner side of the midfoot, near the top of the arch.
Why is the navicular important?
Its position at the top of the arch makes it a keystone for how the midfoot bears and transfers load.
How can I support the midfoot bones?
A supportive midfoot and secure fit help the arch and its bones cope with running loads.
The Sesamoid Bones
What are the sesamoid bones?
The sesamoid bones are two small bones, each roughly the size of a pea, set within the tendon under the big-toe joint at the ball of the foot. Unlike most bones they are not connected at a typical joint; they sit inside the tendon itself.
Why they matter
The sesamoids act like pulleys, giving the big-toe tendon better leverage so the toe can push off powerfully. They also help spread and absorb pressure at the ball of the foot, protecting the joint above them.
How they work
As you push off, the big toe bends and the sesamoids glide beneath the joint, allowing a smooth, strong final drive. They bear significant load because so much push-off passes through the big toe.
What to look for
Forefoot cushioning and enough room at the ball of the foot help take pressure off the sesamoids. A shoe that bends at the right point supports a smooth toe-off.
Common questions
What are the sesamoid bones?
Two small bones embedded in the tendon beneath the big-toe joint at the ball of the foot.
What do the sesamoid bones do?
They act like pulleys to help the big toe push off and protect the joint by spreading pressure.
Where are the sesamoid bones?
Under the big-toe joint at the ball of the foot, set within the tendon.
Why do they matter for running?
Much of push-off passes through the big toe, so the sesamoids bear significant load during each stride.
How can I reduce pressure on them?
Forefoot cushioning and enough room at the ball of the foot help take pressure off the sesamoids.
The Phalanges (Toe Bones)
What are the phalanges?
The phalanges are the small bones that form the toes. The big toe has two of them, while each of the other four toes has three. Together they make up the most flexible, mobile part of the foot.
Why they matter
The toes do more than they seem to: they grip the ground for balance, spread to create a stable base, and provide the very last push as the foot leaves the ground. The big toe in particular takes a large share of push-off force.
How they work
At the end of a stride the toes bend and press into the ground, helping you balance and drive forward. When they can spread naturally, they give a wider, more stable platform for that final push.
What to look for
A toe box with enough length and width lets the phalanges spread and work properly. A cramped toe box squeezes the toes together, which can reduce stability and comfort over distance.
Common questions
What are the phalanges?
They are the small bones that form the toes: two in the big toe and three in each of the other toes.
What do the toe bones do?
They grip the ground for balance, spread for a stable base, and provide the final push at toe-off.
Why does toe-box room matter for them?
Enough length and width lets the toes spread and work properly, improving stability and comfort.
How many phalanges are in the foot?
Fourteen in total: two in the big toe and three in each of the other four toes.
Which toe takes the most push-off force?
The big toe takes the largest share of force during push-off.
The Hallux (Big Toe)
What is the hallux?
The hallux is the anatomical name for the big toe. It is the largest and strongest toe, with two bones rather than the three found in the other toes, and it sits at the inner front of the foot.
Why it matters
The big toe carries a large share of the load at push-off and is central to balance. As the heel lifts and weight rolls forward, the hallux provides the final, powerful contact that drives you forward.
How it works
At toe-off the hallux bends and presses into the ground, working with the small sesamoid bones beneath its joint to give a strong push. A stiff or restricted big toe changes how the front of the foot loads.
What to look for
A shoe needs enough length and width at the big toe so it can extend and spread without being squeezed against the side or end of the toe box. This supports a natural, comfortable push-off.
Common questions
What is the hallux?
It is the anatomical name for the big toe, the largest and strongest toe on the foot.
What does the hallux do?
It bears much of the push-off force and is central to balance, giving the final drive at the end of each stride.
Why does big-toe room matter?
Enough length and width lets the big toe extend and spread for a natural, comfortable push-off.
How many bones are in the big toe?
Two, compared with three in each of the other toes.
What helps the hallux push off?
The small sesamoid bones beneath its joint act like pulleys to give the big toe better leverage.
Soft tissue
The Plantar Fascia
What is the plantar fascia?
The plantar fascia is a strong, fibrous band of connective tissue that stretches along the bottom of the foot, connecting the heel bone to the base of the toes. It forms part of the support system for the arch and helps the foot behave like a lever during push-off.
Why it matters
The plantar fascia helps hold the arch in shape and stores energy as the foot loads, releasing it as you toe off. Because it takes high loads when running and walking, it is one of the most discussed parts of foot anatomy.
How it works
As the toes bend upward at the end of a stride, the fascia tightens and raises the arch, a mechanism that makes the foot rigid for an efficient push-off. As the foot lands and flattens, the fascia stretches to help absorb load.
What to look for
Supportive footwear, a gradual increase in mileage and good calf and foot flexibility all help the plantar fascia cope with running loads. Inflammation of this tissue is a separate injury topic covered elsewhere in the glossary.
Common questions
What is the plantar fascia?
It is the thick band of connective tissue along the sole of the foot, running from the heel to the toes, that supports the arch.
What does the plantar fascia do?
It helps hold the arch in shape and stores and releases energy to make push-off efficient.
Where is the plantar fascia?
On the underside of the foot, connecting the heel bone to the base of the toes.
Why do runners talk about it?
Because it takes high loads during running, so footwear and training choices that support it are commonly discussed.
How can I support the plantar fascia?
Supportive cushioned shoes, gradual mileage increases and good calf and foot flexibility all help.
The Achilles Tendon
What is the Achilles tendon?
The Achilles tendon is the large, rope-like band at the back of the lower leg that joins the calf muscles to the heel bone. It is the strongest and thickest tendon in the body and is easy to feel as the firm cord just above the heel.
Why it matters
Every time you push off the ground, the calf muscles pull through the Achilles tendon to lift the heel and drive you forward. This makes it one of the most important structures for running, sprinting and jumping, and it handles forces many times your body weight.
How it works
The tendon stores elastic energy as it stretches when the foot loads, then returns that energy as it recoils during push-off. This spring-like action makes running more efficient by reducing how much work the muscles have to do.
What to look for
Gradual training, calf strength and flexibility, and shoes with an appropriate heel height all help the Achilles cope with running. Heel-to-toe drop in a shoe changes how much the tendon is stretched, which is why some runners feel it more in flatter shoes.
Common questions
What is the Achilles tendon?
It is the strong cord at the back of the ankle connecting the calf muscles to the heel bone, the largest tendon in the body.
What does the Achilles tendon do?
It transfers calf power to the heel so you can push off, run and jump, and stores elastic energy for efficiency.
Where is the Achilles tendon?
At the back of the lower leg, the firm cord running from the calf down to the heel bone.
Does heel drop affect the Achilles?
Yes. A lower heel-to-toe drop stretches the Achilles more, which some runners notice when changing shoes.
How can I look after my Achilles?
Build mileage gradually, keep the calves strong and flexible, and choose footwear with a comfortable heel height.
The Heel Fat Pad
What is the heel fat pad?
The heel fat pad is a dense layer of specialised fat sitting directly under the heel bone. It is structured into small chambers that act like built-in cushioning, spreading the force of each heel landing.
Why it matters
The heel fat pad is the body's natural shock absorber for the rearfoot. It takes the first hit when the heel lands and protects the bone above it, working together with the cushioning in a shoe.
How it works
When the heel strikes, the fat pad compresses and spreads the impact across a wider area before springing back. This reduces the peak force passing into the heel bone and up the leg.
What to look for
Heel cushioning in a shoe supports the fat pad, which can thin gradually with age and high mileage. A well-cushioned, secure heel helps keep landings comfortable, especially on hard surfaces.
Common questions
What is the heel fat pad?
It is the thick cushion of specialised fat under the heel bone that absorbs impact when the heel lands.
What does the heel fat pad do?
It spreads and softens the force of each heel landing, protecting the heel bone and the leg above.
Can the heel fat pad change?
Yes. It can thin gradually with age and high mileage, which is why heel cushioning in shoes becomes more noticeable.
Where is the heel fat pad?
Directly under the heel bone on the underside of the rearfoot.
Does shoe cushioning replace the fat pad?
No, it works alongside it. Shoe cushioning supports the natural padding rather than replacing it.
Regions of the foot
The Forefoot
What is the forefoot?
The forefoot is the front section of the foot, made up of the toes and the ball of the foot over the metatarsal heads. It is the area you finish each stride on as the foot leaves the ground.
Why it matters
Because the forefoot drives push-off, its flexibility and cushioning influence how efficient and comfortable running feels. Forefoot strikers land here first, but every runner pushes off through it, so forefoot fit affects everyone.
How it works
At the end of a stride, weight rolls onto the ball of the foot and then the toes, which grip and spread to give a stable final push. A shoe needs to bend at the forefoot in time with the foot for this to feel natural.
What to look for
Forefoot flexibility, cushioning and a toe box with enough room all matter here. A shoe that bends in the right place and lets the toes splay supports a natural push-off.
Common questions
What is the forefoot?
It is the front part of the foot, made up of the toes and the ball of the foot.
What does the forefoot do?
It drives push-off, being the last part of the foot to leave the ground at the end of each stride.
Why does forefoot flexibility matter?
A shoe that bends at the forefoot in time with the foot makes push-off feel natural and efficient.
Where is the forefoot?
The front third of the foot, covering the toes and the ball of the foot.
Does forefoot fit matter for all runners?
Yes. Every runner pushes off through the forefoot, so room and cushioning here affect everyone, not just forefoot strikers.
The Midfoot
What is the midfoot?
The midfoot is the middle section of the foot, sitting between the heel area (rearfoot) and the ball and toes (forefoot). It contains the arch and a cluster of small bones that connect the back of the foot to the front.
Why it matters
The midfoot acts as a bridge that transfers load from heel to toe and lets the foot adapt to uneven ground. A secure fit through the midfoot is what stops the foot sliding around inside a shoe during running.
How it works
As you move through a stride, the midfoot helps the foot flex to absorb shock and then stiffen for push-off. Its small joints allow subtle adjustments that keep you balanced on varied surfaces.
What to look for
A shoe that wraps the midfoot securely, often through the lacing and the sides of the upper, keeps the foot centred over the sole. A loose midfoot can lead to sliding and rubbing.
Common questions
What is the midfoot?
It is the central region of the foot, containing the arch and small bones that link the rearfoot to the forefoot.
What does the midfoot do?
It transfers load from heel to toe, adapts to the ground, and provides the area where a shoe locks the foot in place.
Why is midfoot fit important?
A secure midfoot stops the foot sliding inside the shoe, keeping it centred over the sole during running.
Where is the midfoot?
Between the heel area and the ball of the foot, roughly the middle third of the foot.
How is the midfoot held in a shoe?
Mainly through the lacing and the sides of the upper, which wrap and secure the middle of the foot.
The Rearfoot (Hindfoot)
What is the rearfoot?
The rearfoot, or hindfoot, is the back portion of the foot built around the heel bone and the joint that sits just below the ankle. It forms the base you land on and sets up how the rest of the foot moves through a stride.
Why it matters
For heel and midfoot strikers the rearfoot is where ground contact begins, and it is where pronation, the inward roll of the foot, starts. How the rearfoot loads influences the forces that travel up the leg.
How it works
When the heel lands, the rearfoot absorbs the first impact and the joint below the ankle allows the foot to roll inward to cushion the load. This motion then passes through the midfoot and forefoot as the stride continues.
What to look for
A secure heel fit and appropriate cushioning help the rearfoot land in a controlled way. Stability features, when needed, also act mainly around the rearfoot to manage the inward roll.
Common questions
What is the rearfoot?
It is the back section of the foot, built around the heel bone and the joint below the ankle. It is also called the hindfoot.
What happens at the rearfoot when running?
For many runners it is where the foot first contacts the ground and where pronation, the inward roll, begins.
Why does rearfoot fit matter?
A secure heel and good cushioning help the rearfoot land in a controlled way and manage impact.
Where is the rearfoot?
The back third of the foot, covering the heel and the area just below the ankle.
Do stability features act on the rearfoot?
Yes. Stability shoes mainly work around the rearfoot to control the inward roll of the foot.
The Ball Of The Foot
What is the ball of the foot?
The ball of the foot is the cushioned part of the sole just behind the toes, sitting under the rounded heads of the metatarsal bones. It is the area you naturally push off from at the end of each stride.
Why it matters
A large share of running load passes through the ball of the foot at toe-off. Because it is a small area taking high pressure, comfort, cushioning and forefoot shape in a shoe matter a great deal here.
How it works
As the heel lifts, weight rolls forward onto the ball of the foot before transferring to the toes for push-off. The natural fat padding under the metatarsal heads helps spread this pressure across the forefoot.
What to look for
Forefoot cushioning and a toe box that does not pinch help the ball of the foot stay comfortable over distance. Worn or thin forefoot cushioning is often felt here first.
Common questions
What is the ball of the foot?
It is the padded area of the sole behind the toes, formed by the heads of the metatarsal bones.
Why does it take so much load?
You push off from it at the end of each stride, so a large share of running force passes through it.
Why is forefoot cushioning important?
Because the ball of the foot is a small area under high pressure, cushioning helps spread the load and keep it comfortable.
Where exactly is it?
On the underside of the foot, just behind the toes and under the metatarsal heads.
How do I know my forefoot cushioning is worn?
Discomfort or a hard feeling under the ball of the foot during running is often the first sign.
The Instep
What is the instep?
The instep is the upper surface of the foot that rises over the arch, sitting between the base of the toes and the front of the ankle. It is the part of the foot the laces and tongue of a shoe sit across.
Why it matters
Instep height varies a lot between people. A high instep means more volume on top of the foot, while a low instep means a flatter profile. This directly affects how a shoe fits, how the laces tighten and where pressure is felt.
How it affects fit
A shoe has to accommodate the height of your instep as well as the length and width of your foot. A high instep can feel tight or pinched under the laces in a low-volume shoe, while a low instep can leave extra room that needs taking up with lacing.
What to look for
If you have a high instep, look for shoes with more depth and adjustable lacing. If your instep is low, a snugger fitting upper or different lacing pattern can help lock the foot down.
Common questions
What is the instep of the foot?
It is the raised top surface of the midfoot over the arch, where the laces and tongue of a shoe sit.
Why does instep height matter?
It affects shoe fit and lacing: a high instep needs more volume on top, a low instep needs less.
How do I know if I have a high instep?
If shoes feel tight or pinched across the top under the laces, you likely have a higher instep.
What shoes suit a high instep?
Shoes with more depth and adjustable lacing give the extra room a high instep needs.
Is the instep the same as the arch?
No. The arch is the underside curve; the instep is the top surface of the foot above it.
Joints
The Ankle Joint
What is the ankle joint?
The ankle joint is where the lower leg bones meet the top of the foot, forming a hinge that lets the foot move up and down. It is supported by ligaments on each side that keep it stable while still allowing movement.
Why it matters
The ankle absorbs impact as the foot lands and provides leverage for push-off. Together with the joint just below it, which allows side-to-side roll, the ankle helps the foot adapt to the ground and stay balanced.
How it works
As you run, the ankle bends to let the shin travel forward over the planted foot, storing and releasing energy through the calf and Achilles. On uneven ground the surrounding joints and muscles work to keep the ankle stable.
What to look for
A secure heel and midfoot fit help keep the ankle tracking straight. On trails, some runners prefer shoes that hold the foot firmly to reduce unwanted ankle movement on rough ground.
Common questions
What is the ankle joint?
It is the hinge connecting the foot to the lower leg, allowing the foot to point up and down.
What does the ankle joint do when running?
It absorbs impact on landing and gives leverage for push-off, while helping the foot adapt to the ground.
Where is the ankle joint?
Where the lower leg bones meet the top of the foot, just above the heel.
Does footwear affect the ankle?
A secure heel and midfoot fit help the ankle track straight, which some runners value on uneven ground.
What keeps the ankle stable?
Ligaments on each side of the joint, along with the surrounding muscles, keep it stable while allowing movement.
The Subtalar Joint
What is the subtalar joint?
The subtalar joint is the joint just below the main ankle joint, between the bone that forms the ankle and the heel bone beneath it. While the ankle moves the foot up and down, the subtalar joint allows it to roll inward and outward.
Why it matters
The subtalar joint is the main joint responsible for pronation and supination, the inward and outward rolling of the foot. This makes it central to how the foot absorbs impact, adapts to uneven ground and transfers load through a stride.
How it works
As the foot lands, the subtalar joint lets it roll inward to cushion the impact, then helps it stiffen and roll back for push-off. The amount and control of this movement varies between runners and underlies terms like overpronation.
What to look for
Stability shoes work largely by influencing motion at and around the subtalar joint to manage excessive inward roll. A secure rearfoot fit helps the joint move in a controlled way.
Common questions
What is the subtalar joint?
It is the joint just below the ankle, between the ankle bone and the heel bone, that lets the foot roll inward and outward.
What does the subtalar joint do?
It controls pronation and supination, the inward and outward roll of the foot, which helps absorb impact and adapt to the ground.
Where is the subtalar joint?
Just below the main ankle joint, between the bone forming the ankle and the heel bone.
How is it linked to pronation?
It is the main joint responsible for pronation and supination, so the amount of foot roll happens largely here.
Do stability shoes affect this joint?
Yes. Stability shoes work largely by influencing motion around the subtalar joint to manage excessive inward roll.