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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