Gravity Fx Fitness

Could some of your pain and injuries be related to your shoes?

I recently came across an article on Dr. Daniel Howell, a biology professor who hikes and runs without shoes.  He has been running barefoot for almost two years and has been studying the benefits of going shoeless.

He thinks that shoes can contribute to flat feet and fallen arches.  Women who wear high heels comes to mind.  While working in chiropractic and physical therapy clinics, I saw more than one woman with plantarfasciitis, who wore heels all the time.

Men who wear lace-up boots with a decent sized heel are not immune either.  This can lead to tightness in your achilles tendon, over time.  This can also create problems further up the chain, in your knees or hips.

Besides spending time without shoes, you can increase your ankle mobility with some specific measures.

I’ve worn Nike Free’s in the past and noticed a difference in my posture and how I moved.  You use your glutes more when your foot isn’t supported or elevated.

Howell says that it takes a while to toughen your feet for barefoot running and you need to be patient as this process occurs.  He thinks that hiking without shoes is easier to get used to as your skin gets tougher – not quite as abrasive as concrete.

I also recently read some seminar notes from Dr. Shawn Allen.  His presentation on the different types of shoes and how they affect your feet sounds interesting.  The big picture he painted was that the wrong type of shoe for your foot can cause lots of problems.

Some people are now doing their strength training in minimally supportive “shoes”, like the Vibram five fingers, in order to strengthen the foot and lower leg.

If you would like more info on running barefoot, go to barefootrunner.org.  I think you might find it interesting.

Brian Morgan

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Do your feet need any specific workouts or just a nice, cushioned shoe to train in?

Wearing shoes with minimal support can actually strengthen your feet and ankles, as well as improving postural alignment.  The body is a series of links that all work together and a problem with one link (joints) can affect those above or below it.

About 3 years ago I got a pair of Nike Free’s and soon noticed an improvement in my posture.  My walking became more efficient, as my feet now were working harder and “doing their job.”  I wore them around as much as possible and did most of my workouts in them.

They provide very little stability and are very flexible – perfect for strengthening your feet, as they now have to work harder.  Recently, I bought a pair of Vibram Five Fingers.  They are kind of like a surf sock with individual pockets for each toe.

I’ve always had flat feet and also balance issues when standing on one leg.  I could squat with decent weights but had problems when I tried to do balance exercises at different fitness seminars, feeling a little embarrassed.

I really like how the Five Fingers separate your toes so each one has to do their share of the work.  Using them while doing resistance training will help strengthen your lower leg, too.  Since there is a neurological link between your foot/ankle and your hip, you may see improved glute function.  Coach Dan John has reported decreased hip pain from wearing these unique “shoes”.

Those who do martial arts, yoga, and pilates will frequently go barefoot to train their feet and this will give you that barefoot feel with some added traction.  I’m not sure if I would do much running on concrete with them, but softer surfaces would work okay.

I did talk to one guy who wore the Nike Free’s while completing the marathon portion of the Hawaii Ironman and his feet help up very well, with minimal blistering compared to others – according to his post-race massage therapist.

Shoes with excess cushioning – most athletic shoes – can keep the receptors in your feet from sending the appropriate signals to your nervous system.  A strong stimulus to your feet can strengthen the signal to the muscles further up the chain, making them contract a little more.

This is why some lifters wear flat soled shoes like Chuck Taylor’s or occassionally do some lifts while barefoot.  Besides when doing resistance training, I like to just wear them around when at home or when doing joint mobility work or creative movement.

Get moving!

Brian

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