Weight Bearing

Our feet support our entire body’s weight. Normally, this weight is distributed through specific areas of the feet in order to bear weight most efficiently. During standing, walking, and running, this efficient weight-bearing distribution can significantly reduce the risk of injury. When we wear shoes, our weight distribution can change, often with more weight going through a smaller area of the foot. (An extreme example of this is a woman’s high-heeled shoe, especially those with very small pointed heels and small toe box. In this case, all the body’s weight is directed into the ground through a very small area—through the heel and the front of the foot.) When we wear a flat shoe or are barefoot, the distribution of weight is over a larger area, although even a flat shoe can interfere with our weight bearing. While sports shoes are not high heels, they also cause weight-bearing distortions.

This example is easily seen with the following experiment. Get your feet wet. Now stand on a flat, dry paper towel. Step off the towel and observe your footprints. Drawing an outline around the print may help you see it better. Next, take a pair of flat shoes that you have worn for a while and observe the area of wear—this will be mostly the back outer corner of your heel and the ball of the foot, and sometimes along the outer edge of the shoe. Now compare the size of your footprint with the area of wear pattern on your shoes. In most cases, your footprint area will be larger, sometimes a lot larger. This is because your contact to the ground is greater when barefoot than in shoes.

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The surface area that makes contact with the ground is a significant factor associated with many types of foot problems. If the weight of your body is forced through a smaller area of your foot, (i.e., less surface area), more stress is induced in your foot. Instead, your foot is supposed to disperse the weight-bearing stress through a greater surface area. In addition, with less surface area making contact with the ground, the body has a lessened ability to maintain proper overall balance.

The flatter and thinner the sole of your shoe, the more your weight bearing is likely to be more natural like a barefoot state. Changing to this type of shoe could have significant benefits for your feet, but you must do this carefully if you’re used to thick shoes, those with high heels, or those with a lot of cushioning and support.