February 22nd, 2010
by Heather Morgan
Unless you live under a rock under yet another rock, you have no doubt been privy to the movement toward back to basics training—right down to questioning the efficacy of footwear. Even sport shoe-making giants have been on to this for a while and are now ironically designing shoes for…{wait for it}… barefoot training! Then there are the purists belonging to groups who advocate baring it all (below the shin), and who likely scoff at those in the barefoot-like shoes just like they are scoffed at by, well, everyone else.
I’m not going to lie. I’m not a fan of sport training shoes or shoes in general. Yet, I wear them nearly all of the time. It has nothing to do with shoes being uncomfortable. In fact, I’m much more comfy in my cross-trainers. But I suspect that that’s partly because my feet don’t have to work so hard when they are in them. After all, they are already dysfunctional: limited big toe dorsiflexion (when you lift the toe up off the floor) due to arthritis, heel spurs, and plantar (bottom surface of foot) fascia that never hesitates to let me know that I did a few more foot strikes than it cared to bear the brunt of in a given week. Rather, I’m “not a fan” because the logical part of me can put it together that, in the grand scheme of things, humans have not been donning shoes on their “dogs” all that long. And in practice I’ve seen way too many foot, knee, hip, back, and higher up issues borne of improper foot mechanics and gait. Many of which are perpetuated, and even created, by modern footwear.
To start, just about any shoe you put on—for training or otherwise—has a higher heel than forefoot. The only shoes I own that are not like this are my Earth shoes with a negative heel (one that is lower than the forefoot). They are hideous, but they do work. I can’t say much about the new rocker sole type“fitness shoes”, but the feedback from wearers has been positive. Anyhow, it is easy for someone like me, who does what I do all day long, to see the link between elevated heels, short calves, tight hip flexors, and all of the other things that come along with anterior pelvic tilt. Most notably low back pain resulting from the relative weakening of the hamstrings, gluteals, and abdominals, while low back musculature shortens and tightens. That’s a classic in the realm of common posture distortions. But don’t equate “common” with normal, as it can just as easily be seen as epidemic. Sort of like how the incidence of diabetes shot to the moon with the advent of processed foods, sugars, and artificial sweeteners, a similar phenomenon came about in the 1970’s when the first very cushioned running shoes were created. Running as a hobby then took off and the field of sport biomechanics exploded shortly thereafter. According to some, the latter was in response to the need to deal with the injuries of the former.
“The ankle bone’s connected to the knee bone…”
One study I reviewed examined the effect of running shoes on lower extremity (hip, knee, ankle) joint torques. Torque is a twisting force. They looked at a pile of runners of all ability levels and evaluated each of their running gaits both barefoot and with running shoes on. All subjects wore the same design shoe for the study. I’ll have to admit that I was shocked when their results showed quite conclusively that there were not only increased torques on all joint areas when wearing running shoes versus being barefoot, but that the torque increases were “disproportionately large” at the hip and knee especially! They even described the effect as greater than that of wearing high-heeled shoes during walking, and attributed their findings to the elevated heel and increased material in the medial aspect (arch) of most modern running shoes. Then I noticed that there seems to be a link to one of the MDs leading the study and a biomedical firm which I believe is developing, or has developed, training shoes that mimic barefoot running. After I said something like “#$*&%*!”, I did some more digging. (PS I bother to mention the study because it seemed sound except for that possible conflict of interest)
“There’s nothing worse than a bad foot in a great shoe.” ~Todd Durkin
In his review of gobs of literature on barefoot versus shod running, Michael Warburton, an Australian Physiotherapist, found the most strong links between wearing running shoes and sustaining acute and chronic injuries, with the opposite outcomes occurring in barefoot runners. Ankle sprains were found to be caused by decreasing awareness of foot position that would have been provided by feedback from the bottom of the foot in contact with the ground had shoes not been worn. Likewise, shod runners have more trouble recovering from a stumble due to the change in leverage caused by having something like elevated heels and thick-soled shoes on their feet. Plantar fasciitis (inflammation of the tissues on the bottom of the feet) is a common chronic issue that intuitively seems to contraindicate running barefoot. (Or is that just me and my painful piggies that used to think that?) In fact, the barefoot running gait may transfer much of the force of impact to surrounding musculature versus right to where the plantar fascia attaches at the heel during the heel strike dominant gait promoted by running shoes. Indeed, it turns out that when we ambulate with naked tootsies, we land mid-foot or on the ball of the foot (not on the heel) which seems to increase the work of the foot and ankle’s support structures, thus increasing their strength, which presumably could mean a reduced risk of injury. The barefoot landing also seems to have a markedly reduced “impact collision”. Moreover, on some treadmill studies it was shown that wearing shoes reduced what they called “shock moderating behavior” which then caused increased impact on the feet. In other words, with sensation decreased due to shoe-wearing, the “ouch, don’t do that” feedback from foot receptors is gone. It would be interesting to see how that would play out on natural surfaces. (Side note: It is not recommended for those with diminished or absent sensation in the soles of the feet to go barefoot. Those with peripheral neuropathy, such as diabetics, are at an increased risk for infection and tissue damage without shoes.)
Furthermore, there was another strong link between hyper-engineered (read: expensive) running shoes and increased risk of injury. As noted above, when the shoe is doing the thinking, and, no less, thinking in a way contrary to how our unshod “hooves” would, many sensory inputs are lessened or nullified, and inherent weaknesses can develop in the foot-ankle complex which translates right up the leg and beyond, stressing joints one by one up the chain. Researchers noted way more owies (2x more) in those runners who bought into the marketing hype and went for the spendy shoes versus their budget-conscious counterparts. Save the money for the Manolos, ladies! That false sense of security provided by your pricey paw-covers may be doing you wrong. (I feel so used…) In spite of the fact that sport training shoes now have computer chips, memory foam, roll bars, and can whip up your post-workout meal for you, common ailments such as Achilles tendonitis and Iliotibial Band (ITB) Syndrome, have not decreased since the introduction of modern sport shoes in the 1970s.
I didn’t find tons of stuff linking sport performance advantages to either barefoot running or shod running with regard to one being better than the other. However one study did show a 4% reduction in energy cost of running when doing it barefoot. Another demonstrated increased oxygen consumption with running shoes, theoretically due to the weight of the shoe, and to the reduced ability of the leg to act like an energy-absorbing spring. This was correlated further when oxygen consumption increased further with the addition of thicker shoe inserts. In other words, without the energy return from the ground due to the shoe absorbing so much of the force, you end up working harder while wearing shoes. Most of us have experienced this phenomenon when running on the beach (shoes or no shoes)—the sand absorbs everything and gives nothing back, leading to a grueling workout. We could also look at it this way, being injured and/or having joint and soft tissue problems and weaknesses due to improper foot mechanics is decidedly NOT performance enhancing. And there have been elite barefoot running champions who have been victorious over their shod competitors. Not exactly strong support for one method over the other, per se, but at least we know that being barefoot has mechanical advantages associated with it, and that you can indeed be a champion without shoes if that is your choice.
Freeing up your “flippers”
Okay, so the VAST majority of what I looked at pertains to running. That is likely because barefoot running is by far more controversial than other barefoot training. It’s not like we don’t witness barefoot training and sports without having a moment over it. (Examples: dance, gymnastics, martial arts.) Even watching someone weight train without traditional fitness shoes on is quite common depending on the setting. And when I said I’m not a fan of wearing shoes all of the time, including during training, I was mostly referring to resistance training because I’ve felt the benefits of it myself. I have yet to try running this way. But even if you can get into the science supporting barefoot running’s more optimal foot mechanics, is it realistic for most? In short, no. But you know I’m going to elaborate, right?
“No” because most of us have faulty feet. Were we born that way, a victim of coming into this world as a {gasp!} bipedal being? While the shoe-making giants would have you believe that, I am of the belief that most joint issues that occur over time are a function of living in modern society where we sit way too much, walk on unnatural surfaces, and wear horrible footwear. (Is the crappy flip-flop craze over? Because that has kept me up all night for years now!). So, in all honesty, it’s probably a good thing to wear a decent training shoe. I know for me, the very thought of “bearing my sole” during some activities makes me wince because of my arthritis. {shudder} But that’s where all-or-nothing thinking keeps us from progressing. Here’s what I mean…
All of this post I’ve been saying “barefoot”, but, as I alluded to early on, some shoe manufacturers are on to the old skool craze of K.I.S.S. and have developed shoes that are very like being unshod. I consider being barefoot or wearing one of these new breed of shoes to be one and the same for this post’s purposes. Some of these shoes provide a nice alternative to completely choosing yay or nay with regard to footwear. Most of these shoes sport much thinner soles, some to the point of being barely more than a sock. Several have taken out the heel elevation (my favorite change from a conventional shoe, actually), and all of them are very flexible, thus allowing one’s foot to move and land as it sees fit. The card-carrying members of Running Barefoot might call these “transition shoes”, assuming it’s not a requirement to completely shun them. I call wearing them just plain good sense. I mean, have you ever just looked at the ground when walking the dog, running errands, using a public toilet? I mean SOMETHING has to protect us from all of that yuck and spit and broken shards of glass and bugs and… eeeyew… And let’s not even get into the crusty-foot look. Girl, at that point, the slingbacks you bought with what you saved by not buying massively-marketed sneakers just aren’t going to have the same sex appeal. Lastly, harking back to the harder working muscles when barefootin’, start out slowly if you want to try shoeless training. Suddenly going barefoot or barefoot-ish would be like getting up from a 20 year nap and doing a max lift followed by some EDT and finishing with a Tabata interval. If you don’t know what that means, just imagine being so destroyed from a training session that a full body ice cast sounds heavenly.
What’s a girl who wants her feet to be strong, healthy functioning, independent-thinkers like herself to do? Well, without having to relegate yourself to a sanitized treadmill and a weekly appointment at the Pedicure Palace, here are some suggestions. Read over them while I go use my research findings to defend my “need” for some Vibram Five Fingers KSOs to my husband…
) Adapting to Barefoot Running
Thirty minutes of daily barefoot locomotion is a recommended starting point to allow thickening of the sole of the foot and adaptation of muscles and ligaments (Robbins et al., 1993). Begin by walking barefoot at every reasonable opportunity then progress to jogging, gradually increasing the intensity and duration (Yessis 2000, p.124). After 3-4 weeks, the plantar skin eventually becomes robust and allows longer periods of barefoot running at higher average velocities (Robbins et al., 1993). To facilitate adaptation, perform progressive strengthening exercises for the foot and ankle, including foot inversion, toe flexion, and walking on the balls of the feet. Barefoot locomotion on uneven surfaces will also help stimulate the plantar surface and provide increased sensory feedback (Yessis 2000, p.125).
Let’s face it, most commercial gyms are not going to let you train barefoot. You may be able to get away with some of the like-barefoot shoes that are out now. And we already went there about the disgusting and questionable nature of most surfaces, be they gym floors or truck stop bathrooms. If you choose to go the sortofa-shoe-sorta-not route, here are some brands to investigate:
Resources:
http://www.webmd.com/fitness-exercise/news/20100127/barefoot-running-laced-with-health-benefits (an easy WebMD read with another recommendation for building up to barefoot running)
http://www.sportsci.org/jour/0103/mw.htm (Warburton)
http://www.nytimes.com/2009/08/30/business/30shoe.html (lighter article about the upsurge in barefoot running and barefoot-shoe companies)
http://www.sciencedaily.com/releases/2010/01/100104122310.htm (article that lead me to the study below)
http://www.pmrjournal.org/article/S1934-1482(09)01367-7/abstract (the study that annoyed me when I figured out there might be a bias, still interesting especially if you have running related joint pain)
Tags: barefoot training, training techniques
Heather, I have so much to comment on. I love this article.
First, It really is true that the more expensive the shoe, the worse it is for posture. When I hurt my back, the first thing I did was try to find sneakers without an elevated heal. It was close to impossible. Finally I found some made by Asics. Now, being completely honesty, they probably have an elevated heal as I only used the “how do they look and feel” test, but compared to the Nike Shocks I’d been wearing, it was a HUGE difference. And the kicker is that they were about 60 bucks. Compare that to the 120 I was spending on Nike.
Second, David (yoga teacher) is OBSESSED with earthshoes!!!! I really need to find a pair I can wear to work. Right now I wear Merrils (does that have another e instead of an i?) to work because they are flat and feel the best! I stopped wearing heals a LONG time ago.
Jodi used to have us do entire fitness workouts barefoot. Not all the time, but on every so often. It really is amazing to see how it feels to not wear shoes!
And finally, on to your discussion about shortening of the hammies, calves, glutes and basically entire posterior chain – that is SO common in today’s society. I’ve recently read more than one article by various strength coaches about the demise of the glutes and how most people no longer have any sort of gluteus muscle. Almost everyone is anteriorly tilted.
Now that you’ve put this post up, I really want to do more barefoot stuff. I might have to put a pair of these type of shoes on my “to purchase” list!
Heather, great post. I’ve seen the barefoot runnning shoes, the kids and I even tried them on for fun-pretty comfortable. I’ve done early morning weights at my house barefoot, but that’s about it. Cool info and for sure something to think about in terms of the effect shoes have on the rest of your body.
I have to admit, the whole time I’m reading though I’m thinking, gross (disgusting floors surfaces), unattractive (thickening of the soles, um, maybe not for me), and and ouch! Seems like in the summer, when I go barefoot around the house, yard, beach, I step on a pebble or pinecone or acorn, and it freaking hurts so bad!
I’m guilty with choosing a shoe for looks, function and comfort, but never even have a thought of what it’s doing to or for the rest of my body. Now I can. Thanks!
Hey guys! Thanks for the input!
Kas-We know how brilliant of a trainer Jodi is, so the fact that you guys had to do those workouts with bare piggies comes as ZERO suprise. It comes as less of a surprise that you analyzed how it felt. tee hee Indeed, that posterior chain thing is even more complicated. In other words, everything in back of you is generally not all short. Calves and QL’s yes. Hammies tend to be too long, actually, and therefore functionally weaker, as are the vertical glute fibers. Simple example: If you are anterior in tilt, your sit-bones of your pelvis, an attachment point for hammies, that attachement point is now farther away from the other hammie attachment points at the knee. So they are too long. Doesn’t mean they don’t feel tight to people as a muscle will reflexively “rigidify” (clinical term, heh heh) to keep from being overstretched. Most can relate to that phenomenon in the upper and cervical traps if they have forward head posture and rounded shoulders. Anyhow, I find that many many of my patients have all of that, plus problems in other planes, such as overdominant horizontal glute fibers, tight hip flexors and quads, and weak internal hip rotators. The only thing uncomplicated about this stuff is that I see the same patterns over and over again. I’m really not that smart.
Seanna! How much do I love that you train barefoot sometimes! That itself is such a great practice. And yoga has helped so many shed their shoes if only for that class, but it’s still something! I was in NYC all weekend and if you think I’d ever go barefoot there, forget it. If I had kids, I’d be tempted to get them some Five Fingers shoes b/c I think they’d wear them b/c of the cool factor. But then there’s the whole “grow out of them 2 seconds later factor”. But, assuming a safe environment, some thin sandals and some good old barefoot is probably a great thing. They don’t care about crusty dirty feet, after all. I had serious callouses by the end of summer as a kid. (Funny side note: My husband calls feet like that “grocery store feet”. I guess in rural GA that is a common site at the grocery store. I’d say a judgey “yuck” here, but those folks may just have better foot mechanics than the rest of us “civilized” folk.)
Okay, to make a long comment even more way-too long, for anyone reading who has advanced knowledge in kinematics and such, please forgive any sophmoric-sounding descriptions. Trying to break it down AND make it less-boring is a challenge. That, and I’m still learning too. Loving the comments-posted, emailed, or verbalized. Is it me, MP4 Team, or are our readers s-m-a-r-t-smart?!
OMgosh, grocery store feet!? Would that be specifically Piggly Wiggly feet? I left the deep south pretty young, and visited yearly most of my life, but I don’t remember those! Gross!
I do like to lift barefoot sometimes. And of course, at yoga. I love how they tell you to spread out your toes, to shoot energy out of your feet, even when your leg is elevated. So mother eaaaaaarrrrrthhhhhhyyy.
Ok, about thin sandals … these are ok? How are thin sandals and crappy flip flops different? I wear both all summer long (gotta enjoy the warmth when we have it), but am I guilty from flip flops, but not sandals? Yes, the sandals are flat, and impossibly cute.
Holy mother of Pearl! I run an errand and a whole kinematic class takes place!
I’m going to keep this short…
Barefoot training is essential. Especially for those who must perform plyo type moves.
My kettlebell gym does everything barefoot. Love it–except I have ugly feet.
I have a client now who is learning how to deal with uneven limb length, weak glutes, over comping hams…not fun! Will pass this along. It will help!
Thanks Heath…:o)
Seanna- Sorry it wasn’t implied, but I meant a thin soled sandal (for better neuro input from feet) made by a company with better foot mechanics as a priority. There are many out there, and that trend will continue. I will never EVER recommend crappy flip flops or sandals to anyone. A thin flexible sole with the shoe securely on the foot would be preferable.
Jodi-Heh heh. You can’t leave us alone for a minute!
Very very glad you pointed that out about the hammies. I knew what I was trying to say, but it d/n come out that way when I typed it. But regardless, a complete mess when you wear heels!
I love your kenimatic classes (is that what it is called) – now the rest of the world can see what our back and forth emails look like all day long! tehehe
Thx Heather.
Dear Barefoot Athleta,
I don’t run anywhere…not even to the kitchen to eat after a good sweaty workout. But, I love to lift barefoot especially when there are things like single leg deads in my program. I seem to balance better barefoot.
Signed,
The Agony of D’feet
Whoops, did I say kinematics? Try kinesiology. I think we ARE interested in movement WITH consideration of mass and forces exerted on it. Clearly I was still jet-lagged yesterday. No Monday. Argh! Still am…
UPDATE! I got a pair of Vibram Five Fingers (the “Sprint” model). So far I’m in love. I am breaking in somewhat gradually, esp after years in motion control cross trainers. But not super gradually since I do tend to wear alternative footwear, such as my Earth shoes, when not in cross-trainers, and because I like to be barefoot when working with kettlebells. I’ve already run in them some and I was surprised that, while my feet–esp a few toes–were a little perturbed, my right knee and hip flexor attachment that usually bark by mile 2′ish didn’t make a peep. I was pleased that they do make socks to go in these things, but so far I like the feel of them without socks better as long as it’s warm enough. Can’t wait for warmer weather so I can hit the dirt (versus the treadmill) with these things.
UPDATE TO THE UPDATE! Since purchasing (and constantly wearing) my Five Fingers Sprints, Vibram has come out with a new model: The Bikila. I made the mistake of trying them on when I took my mom to check out Five Fingers for her bunions. I had to have a pair. As it so happens, Five Fingers were not created with running in mind, per se. Just safer barefoot freedom in more places. But run in them people do, of course. The Bikila is engineered toward running with more tread, different rubber densities on the sole for forefoot strike, and some other additions. While my Sprints are comfortable as heck, the Bikilas are over-the-top comfortable. Likewise, they do take some of those “ouch” moments away when trail running and landing just-so on a rock. I’m certain pavement running is more feasible with them as well, but people have been doing that with the “old” models as well. Guess I can enjoy the scenery a little more now versus watching the ground so much. haha If my Sprints don’t sell on eBay (believe it or not, like it or not, people will buy them used since you can wash them and they are allegedly treated with some anti-funk stuff), I’m keeping them for yoga and weight training b/c they are extra-bare and I like the foot-ground communication. The Bikilas will be my “running shoe”. At $100, the Bikilas run $15-20 more per pair than the regular model Sprints, Classics and KSOs.
One more update… When it came down to it, I just couldn’t part with my Sprints. Instead of listing them on eBay, they went to yoga with me tonight. Every forward fold had me looking lovingly at them. Headed to the river trail with the Bikilas tomorrow. What can I say? Other girls have their Manolos, I have these.