Choosing shoes for common complaints
Which shoe characteristics and terrain runners commonly choose when a part of the foot, ankle or lower leg is sore, with the current shoes that match.
Foot
Stiff big toe
A sore or stiff big-toe joint dislikes bending.
Heel pain
With plantar heel pain most runners want two things: a well-cushioned heel to take the sting out of landing, and a forefoot that does not bend much, because bending the toes upwards at push-off tightens the plantar fascia.
Forefoot pain
Pain under the ball of the foot usually responds to offloading: a thick forefoot, an early rocker that rolls you off the forefoot sooner (the same idea as a medical rocker sole), a stiff forefoot so pressure is spread, and a roomy toe box so the forefoot is not squeezed..
Ankle
Achilles tendon
Most runners with a grumpy Achilles do best in a shoe that asks less of the calf: a moderate-to-high drop (8 mm or more), a rocker that rolls you forward instead of the calf pushing you off, and a heel that is cushioned but does not sink deeply.
Stiff ankle
If your ankle does not bend upwards far, a shoe can lend you range: a higher drop starts the ankle in a more bent-down position, and an early rocker with a raised toe lets the shoe roll you forward instead of the ankle having to bend over the forefoot..
Outer ankle
The peroneal tendons stop the ankle rolling outwards.
Inner ankle
The posterior tibial tendon holds up the arch and controls how far the foot rolls in.