Podiatrist's advice
John Charles, Toorak Village Podiatry
A rocker sole is a curved shoe sole that promotes a smooth, rolling motion from heel strike to toe-off, rather than the flat landing and lifting of traditional soles. This design reduces pressure on specific parts of the foot, enhances efficiency
A rocker sole refers to the shape of a shoe which is designed to mimic the rocking motion of the foot from heel to toe. Rocker soled shoes have been utilised by podiatrists for many years to treat a variety of foot conditions, such a osteoarthritis of the big toe joint or to control foot pressures in those with conditions like diabetes.
The basic concept behind rocker soles is to help the foot and ankle roll through the gait cycle, thereby maintaining forward momentum. When moving, the foot uses a series of rockers to help the leg progress forwards efficiently.
In terms of comfort and injury prevention, rocker soled shoes can reduce the demands on structures around the foot (e.g. the calf muscles) when moving. Studies have shown reductions in in forefoot pressures, Achillies tendon load, and calf loads when comparing rocker soled shoes to conventional footwear. Combined with the latest foams in the midsole, this can help rocker soled shoes to feel extremely comfortable, even when wearing for long walks or runs. The feet also recover more quickly with less soreness.
In those with ankle or toe stiffness, a rocker soled shoe can help to facilitate a more efficient gait. However in some people, the rocker sole may inhibit the capacity of the whole leg to produce force (such as when running at speed). So from a performance point of view, the benefits are less clear. In performance running shoes, it is common to see rocker soles combined with rigid plates to overcome this problem.
Rocker soled shoes are often wider and more substantial that a conventional running shoe. The combination of the flared sole and bevelled heel helps the shoe to maintain stability which makes them a good choice for those with poor balance or rehabilitating from injury. However the fit and mechanics should be assessed by a qualified professional and an adaptation period may be required.
Not all rocker soles are the same. They can vary in shape and function, with the two most common types being:
Heel-to-toe rocker soles: These have a smooth curve from heel to toe, ideal for everyday walking or running. The curved shape reduces the need for your foot to flex excessively, taking strain off the ankle and forefoot.
Forefoot rocker soles: The curve is focused at the front of the shoe, helping reduce pressure on the forefoot and toes. This type is especially useful for people with forefoot issues like bunions or arthritis.
Each of these brands offers a unique take on rocker sole technology, catering to different types of runners:
Asics GuideSole™ is ideal for long-distance runners who need energy conservation and reduced muscle fatigue.Hoka Meta-Rocker is great for those looking for an ultra-smooth, cushioned ride that encourages forward momentum.Brooks GlideRoll appeals to runners who want a balanced combination of cushioning and efficient, natural motion.
Ultimately, the right choice depends on your running style, distance, and personal comfort preferences. Whether you’re seeking performance, comfort, or injury prevention, each of these brands offers rocker sole options designed to keep you moving efficiently and comfortably.
Rocker soles provide a modern solution for many types of foot pain, while also improving performance for athletes. With the increasing focus on foot health and performance technology, this innovative design is something worth trying on your next pair of shoes. While rocker soles offer numerous benefits, they aren't for everyone. If you have specific foot conditions, balance and stability concerns or prefer a more traditional sole for walking or running, it's important to consult with a podiatrist or footwear expert to find out what's best for your needs. However, for those looking to reduce foot strain and boost comfort, rocker soles might just be the next game-changer in your shoe collection.
If you'd like to explore shoes with rocker soles, check out ourrocker sole collection from top brands designed to keep you moving comfortably and efficiently! And if you're unsure, visit us in-store for expert advice and a free video gait analysis.