Calculate

Weight

Place shoe on the scale. According to the scale, what is the weight of the shoe (in grams)?

grams

Heel Thickness

Using a digital caliper, measure the height of the shoe at the heel (including insole, midsole and outsole). The caliper must be placed at the middle of the heel when looking at the shoe from the rear end, and in the middle of the heel when looking at the shoe from the side.

Caution must be taken when placing the caliper on the outsole, as the most external (thickest) point of the shoe has to be considered.

millimeters

The caliper must be placed at the middle of the shoe when looking from the rear end.

The caliper must be placed at the middle of the heel when looking from the side

Heel to Toe Drop

Using a digital caliper, measure the height of the shoe at the metatarsal heads (including insole, midsole and outsole). The caliper must be placed at the middle of the shoe when looking at the shoe from the top. Caution must be taken when placing the caliper on the outsole, as the most external (thickest) point of the shoe has to be considered.

Now, substract the height at the metatarsal heads from the stack height to obtain the heel to toe drop.

millimeters

The caliper must be placed under the metatarsal heads

The caliper must be placed at the middle of the shoe when looking from the top

 

Motion Control and Stability Technologies

Among these technologies, which ones can you observe on the shoe?

• 

  Multi-density midsole: Typically, a different color is used to emphasize this feature.

• 

  Thermoplastic medial post. Plastic is used to reinforce the medial portion of midsole.

• 

  Rigid heel counter.

• 

  Elevated medial insole under arch (left), compared with a flat insole (right).

• 

  Supportive tensioned medial upper. Material is used to reinforce medial upper in order to limit medial foot movement.

• 

  Medial flare. Medial tip of midsole extends beyond footbed.

Longitudinal Flexibility

Using a pinch grip with thumb, index and middle fingers from both hands, apply a superiorly-directed force to the anterior and posterior parts of the shoe. See images below to determine appropriate rating.

Select longitudinal flexibility.

5/5

Minimal resistance to longitudinal bending (the shoe can be rolled on itself more than 360 degrees)

4/5

Slight resistance to longitudinal bending (anterior tip of shoe sole reaches posterior tip of shoe sole in a maximal bending of 360 degrees)

3/5

Moderate resistance to longitudinal bending (anterior tip of shoe sole doesn't reach posterior tip of shoe sole, but anterior and posterior parts of the shoe can form an angle of at least 90 degrees)

2/5

High resistance to longitudinal bending (anterior and posterior parts of the shoe can form an angle between 45 and 90 degrees)

1/5

Very high resistance to longitudinal bending (longitudinal deformation is possible, but anterior and posterior parts of the shoe form a maximum angle of 45 degrees)

0/5

Extreme resistance to longitudinal bending (longitudinal forces don't significantly change the orientation of the anterior part of the shoe relative to the posterior part)

Torsional Flexibility

Using a pinch grip with thumb, index and middle fingers from both hands, apply a medially-directed torsional force (pronation) to the anterior part of the shoe. See images below to determine appropriate rating.

Select torsional flexibility.

5/5

Minimal resistance to torsion (anterior part of the shoe is turned 360 degrees; anterior outsole faces inferiorly after a complete twist while posterior outsole faces inferiorly)

4/5

Slight resistance to torsion (anterior part of the shoe is turned at least 180 degrees but less than 360 degrees; anterior outsole faces at least superiorly while posterior outsole faces inferiorly)

3/5

Moderate resistance to torsion (anterior part of the shoe is turned more than 90 degrees but less than 180 degrees; anterior outsole faces at least laterally while posterior outsole faces inferiorly)

2/5

High resistance to torsion (anterior part of the shoe is turned more than 45 degrees but less than 90 degrees; anterior outsole can't face laterally while posterior outsole faces inferiorly)

1/5

Very high resistance to torsion (torsional deformation is possible, but anterior part of the shoe reaches less than 45 degrees

0/5

Extreme resistance to torsion (torsional forces don't significantly change the orientation of the anterior part of the shoe relative to the posterior part)

Calculate The Minimalist Index is

Applications

Switching to a new pair of shoes ?

Consider using the Minimalist Index to help you plan your transition! Switching from one pair of shoes to another may lead to injury when done too quickly. Runners should aim for 1 month of transition time for every 10-20% change in the Minimalist Index score. For instance, you should plan a 1-2-month transition period when switching from one pair of shoes rated 50% to another pair of shoes rated 70%. This rule of thumb is conservative, but applicable for most runners.

Depending on your habits and your tolerance to change, you may require more time (or less time) to transition. Too quick of a transition towards a more minimalist shoe (higher score on the Minimalist Index) will typically result in symptoms in your feet, Achilles tendon or calf muscle. On the other hand, too quick of a transition towards a more maximalist shoe (lower score on the Minimalist Index) will typically cause symptoms to your knees, hips or lower back… simply because different types of shoes load different parts of your body in different ways. Ultimately, everything depends on adaptation - listen to your body!

Willing to change your running mechanics ?

Several studies have suggested that runners tend to automatically modify their running mechanics depending on the shoes they are wearing. The more minimalist the shoe, the more likely the runner will try to protect their body from the impact. Many changes will occur such as increased step rate (cadence) and a tendency to land on the forefoot/midfoot (or at least to reduce the angle of the heel strike).

 

These modifications in the running gait pattern will reduce loads applied at the knee, hip and lower back. The higher the Minimalist Index score, the more likely these changes will occur… and since these changes are naturally promoted simply by wearing more minimalist shoes, this can be more sustainable in the long-term than trying to voluntarily change your running technique. Remember, by minimalism we aren’t solely referring to the heel to toe drop - consider all of the factors in the Minimalist Index!

Are you a researcher ?

Rate the shoes you are testing with the Minimalist Index, which is a valid and reliable tool that was built with the help of 42 renowned experts from around the world!

The words “Minimalist” and “Maximalist” are widely used to promote or sell different footwear models. Shoes can be completely different yet still be ranked within the same category. Specific characteristics may be associated with certain shoe categories depending on market trends, although they simply represent one aspect of the shoe. For instance, heel to toe drop is often taken as the best descriptor of minimalist shoes; however, heel to toe drop in isolation doesn’t have a large impact on the way that you run. Therefore, it is misleading to generalize the effects of minimalist or maximalist shoes on running mechanics or injuries without considering a number of different characteristics. Including all of these aspects will help us understand the effects of footwear on running mechanics and in turn help with the development of clinical guidelines for transitioning between different types of footwear.

The experts

Experts

• Ian Adamson

  M.Sc, M.Eng.

  Healthy Runnning,

  United States

• Shawn W. Allen

  DC.

  Allen Chiropractic Orthopedics & The Gait Guys,

  Chicago, IL, United States

• Christian Barton

  PT, Ph.D.

  Complete Sports Care,

  Melbourne, Australia

• Jason Bonacci

  PT, Ph.D.

  School of Exercise & Nutrition Sciences

  Deakin University, Australia

• Nicholas A. Campitelli

  DPM.

  Northeast Ohio Medical Associates

  Kent State University College of Podiatric Medicine, United States

• Roy T.H. Cheung

  PT, Ph.D.

  Department of Rehabilitation Sciences,

  The Hong Kong Polytechnic University, Hong Kong

• Mark Cucuzella

  MD

  West Virginia University School of Medicine

  USA

• Irene S. Davis

  PT, Ph.D.

  Spaulding National Running Center, Departement of Physical Medicine and Rehabilitation

  Harvard Medical School, USA

• Jay Dicharry

  MPT, SCS

  REP Biomechanics Lab

  Bend, OR, USA

• Scott Douglas

  Senior contend editor

  Runner's World

  USA

• Blaise Dubois

  PT

  Laval University & The Running Clinic

  Quebec City, Canada

• Jean-Francois Esculier

  PT, M.Sc.

  Laval University & The Running Clinic

  Quebec City, Canada

• Marlène Giandolini

  M.Sc.

  University of Saint-Étienne

  France

• Allison Gruber

  Ph.D.

  Departement of Kinesiology, Indiana University in Bloomington

  USA

• Bryan Heiderscheit

  PT, Ph.D.

  University of Wisconsin

  Madison, USA

• Luiz Carlos Hespanhol Junior

  PT, M.Sc.

  VU University Medical Center

  Amsterdam, Netherland

• Alex Hutchinson

  Ph.D.

  Senior Editor, Canadian Running Magazine

  Canada

• D. Casey Kerrigan

  MD

  OESH shoes

  VA, USA

• Peter Larson

  Ph.D.

  Performance Health Spine and Sport Therapy

  Concord, NH, USA

• Greg Lehman

  PT, M.Sc.

  The Urban Athlete

  Toronto, Canada

• Daniel E. Lieberman

  Ph.D.

  Departement of Human Evolutionary Biology, Harvard University

  USA

• Everett Lohman, III

  D.Sc., PT

  School of Allied Health Professions, Loma Linda University

  USA

• Alexandre Dias Lopes

  PT., Ph.D.

  Universidade Cidade de Sao Polo (UNICIDID), Sao Paulo Running Injury Group (SPRunIG)

  Sao Paulo, Brazil

• Ray McClanahan

  DPM

  Northwest Foot and Ankle Clinic & Correct Toes

  Portland, OR, USA

• Guillaume Y. Millet

  Ph.D.

  Human Performance Laboratory, Faculty of Kinesiology

  University of Calgary, Canada

• Benno M. Nigg

  Dr.Sc.Nat.

  Human Performance Laboratory, faculty of Kinesiology

  University of Calgary, Canada

• Timothy Noakes

  MD, DSc, Ph.D (hc)

  Departement of Human Biology

  University of Cape Town, South Africa

• Craig Payne

  DPM

  Australia

• Craig E. Richards

  B.Med.

  School of Biomecanical Sciences & Pharmacy

  University of New Castle, Australia

• Michael Ryan

  Ph.D.

  Centre for Musculoskeletal Research

  Griffith University, Australia

• Jacob Schelde

  MD

  Occupational Health Clinic

  Odense University Hospital, Denmark

• Darren Stefanyshyn

  Ph.D., P.Eng.

  Human Performances Laboratory, Faculty of Kinesiology

  University of Calgary, Canada

• Jack Taunton

  M.Sc., MD

  Division of Sports Medicine, Faculty of Medicine

  University of British Columbia, Canada

• Daniel Theisen

  Ph.D

  Sports Medicine Research Laboratory

  Public Research Centre for Health of Luxembourg

• Ross Tucker

  Ph.D

  Research Unit for Exercice Science and Sports Medicine

  University of Cape Town, South Africa

• Ivo F. Waerlop

  DC

  Summit Chiropratic & Rehabilitation & The Gait Guys

  Dillon, CO, USA

• Joe Warne

  B.Sc.

  School of Health and Human Performance

  Dublin City University, Ireland

• John D. Willson

  PT, Ph.D

  East Carolina University

  USA

• Richard W. Willy

  PT, Ph.D

  East Carolina University

  USA

Publications

• 11/06/2015

  EN

  Article

  Journal of Foot and Ankle Research, 2015, par Jean-Francois Esculier, Blaise Dubois, Clermont E. Dionne, Jean Leblond and Jean-Sébastien Roy. This standardised definition of minimalist shoes developed by an international panel of experts will improve future research on minimalist shoes and clinical recommendations. MI's adequate validity and reliability will allow distinguishing running shoes based on their degree of minimalism, and may help to decrease injuries related to footwear transition.

  
  Learn more