Examine the Root, Part 2: The Shoe-nundrum

We live in a world where easy choices are few and far between. There are trade-offs and sacrifices that must be made for the things we want and the things we need. Everyone must weigh the costs and the benefits of every decision, even though the entirety of the situation may be difficult or impossible to fathom. One such decision is in what you walk around in. The tragedy of the shoe is that what was originally an invention designed to protect feet from injury, and may now weaken the foot's structure and cause injuries.

I know, it's surprising. Your shoes make a big difference. Pick your shoes based on aesthetics and you might be setting yourself up for a host of long-term problems that you will not be aware of until they have become serious and possibly irreversible. I've said it before: The human body is constantly adapting to the world. Many of us wear shoes for at least half of our adult lives. That percentage increases dramatically if the hours spent asleep are factored out. Yet our shoes are not shaped like our feet; most footwear narrows toward the toes, where the foot itself is widest. That is but one of a number of design flaws, if one looks from the perspective of maintaining foot strength, flexibility, and functionality. So what are we to do? First we must understand how we have gotten to where we are..

A Very Brief History of Modern Footwear
Originally the sandal, which was a protective under-surface with straps securing it to the foot. Then the shoe/boot, when material over the top and rear of the foot was added for increased protection from environmental dangers (cold, animal/insect bites, thorns, sharp rocks). At some point a raised heel was added, which allowed for a resting point in stirrups and more protection for the weight-bearing portion of the foot. Manufacturing processes led to standard sizing, forcing feet to conform to the shape of pre-made shoes. "Innovative" and "fashionable" designs now alter bio-mechanics, placing the foot under unnecessary stress.

There is a three-part strategy to regaining and then maintaining foot functionality.

Begin by assessing the current well-being of your feet. Can you spread your toes? Can you pick up a towel with your foot? Do your feet still have high, flexible arches? If you answer no to any of these questions, your feet are losing strength. Do you have calluses, corns, or bunions? If yes, you have been distributing your weight incorrectly or have ill-fitted footwear. If you have acute pain, see a podiatrist (preferably one that offers/specializes in gait analysis). Next, look at the wear pattern on your shoes. Select a pair, or few pairs, that are well worn. Examine the insoles, which will reveal where your weight is distributed on your foot.  Do you heavily favor one side of each foot? Do your left and right feet have matching wear patterns? Finally, find a safe strip of sidewalk or driveway and walk up and down it a few times. Then remove your shoes and repeat. Do you walk the same way with shoes and without? If not, what changes? Honest self-evaluation is important, but it is even better if you have someone observe you in motion and give you feedback. Of course, the best option is a certified professional.

Eliminate issues before they become problems. That may mean replacing footwear. Find brands and sizes that fit your feet the best, from the perspective of functionality. Are your toes able to spread out for balance in the shoe? You might need to go up in size or to a wide shoe. Gradually reduce the heel-toe drop as you replace your worn-out shoes, especially those that are worn daily. Keep comfortable shoes nearby when dress shoes are worn.

Strengthen and stretch the muscles of the feet and lower leg. Contact Chicago Fitness Training if you'd like a full routine to rehabilitate your feet and ankles. But here are a few good practices and drills that will make everyone better. The only "equipment" you will need is a towel.

Walk barefoot in a safe environment whenever possible.
1. While seated, grip a towel with your toes and lift it, keeping your heel on the ground. Squeeze and hold for two seconds, then release. Repeat twenty repetitions each side.
2. While seated, wrap the towel or a stretchy fabric around the outside of the foot and try to spread the toes. Hold for two seconds and relax, repeating twenty times per side.
3. Balance on one leg and write the alphabet with the free foot. Work on even weight distribution of the supporting leg and foot; feel balanced ball-to-heel, as well as inside and outside.
Repeat all three exercises.

Try to do these exercises 2-3 times per week. If they are difficult in the beginning, reduce the number of repetitions to eight and gradually increase to the target of twenty. When these exercises are easy, begin challenging balance during traditional exercises by standing on one leg (half repetitions on each side, or alternating sets). Keep a hand by a supportive wall or counter if balance is difficult. I keep very few rules when it comes to personal training; NO FALLING is one of them!

Examining your Roots

Hello again! I hope everyone's summer is going well. It was a wonderful Fourth of July here in Chicago. Today we're going to continue with the series, Finding a Balance. Up until this point we have focused on the abstract sense of balance, that of enjoyment and work, and exercise and rest. Now we shall turn our discussion to physical balance, specifically the root of your physical structure and connection point to the ground, the foot.

Your feet and ankles contain one quarter of the bones in your body and are connected by over 30 joints. Considering that each joint has a minimum of two muscles that manipulate it; the foot is a very complex structure. Yet many of us give our feet no more thought than how they look and what to cover them with. Until they hurt, that is. If you've ever experienced foot pain or an injury, suddenly your feet became very important. Whether you recognize it or not, your nervous system understands how important your feet are.

There's an argument going on about your feet, and I think you should know about it. One side believes that the human foot has not fully adapted to walking upright. This lack of adaptation may cause a host of potential problems in the foot - fallen arches, plantar fasciitis, excessive pronation, bone spurs, etc. The more time you spend walking and running, the more likely you end up with one or more of these problems. Their solution is to correct these issues externally with technologically advanced shoes, and custom-made shoe inserts, called orthotics, which will be worn perpetually and replaced every few years. The backup to orthotics, should they fail to correct the issue, is surgery.

The other side argues that the foot itself is not the issue. The injuries and pain that occur are symptoms of misuse and deconditioning. In their view, modern footwear is just as culpable as our sedentary lifestyle is. They say that shoe design and purpose changed with the advent of modern manufacturing and marketing practices. What was once a custom-fitted item has become mass-produced, and therefore ill-fitting for the vast majority. Whereas before there was a flat-bottomed protector of the toes and underside of the foot, there is now a cushioned and heel-raised fashion accessory that encourages harder and harder impacts on bones and joints that have to last a lifetime. Their solution is to lose the shoes. Run and walk barefoot to keep the foot healthy and strong.

Unfortunately, it seems that we can't all get along. The problem is that both sides are partially correct. More accurately, both sides are correct under certain circumstances. The barefoot enthusiasts champion the healthy feet of Kenyan marathoners that never wore shoes as children. But this approach can be dangerous for someone whose only barefoot experiences are in the shower and on the beach. The modernists back up their claims with people suffering from acute and chronic disorders. But this does not help people who still have reasonably strong, functional feet. And it is a bleak outlook for those who are more deconditioned, treating symptoms perpetually without addressing the cause.

It is not practical to run a long-term study to verify or refute either side. So what are we to do? For myself, and for those that I train, I recommend a practical, middle-of-the-road approach. Each of the opposing viewpoints can be beneficial, as well as detrimental, depending upon the specifics of the individual. Most importantly, everyone can benefit from examination and correction of their walking and running form; this will reduce wear and tear, thereby reducing inflammation and giving fresh life to your legs. Everyone should gradually reduce the heel-toe drop as they replace their exercise footwear, which will do wonders for the length-tension relationships of muscles in the feet and lower legs. For those who currently have an issue, orthotics reduce pain and discomfort that would otherwise limit or impede lower body exercise. Make sure you consult a professional to correct movement dysfunctions! For those who have healthy feet, a gradual shift to barefoot exercise will yield great benefits for both balance and lower leg strength and flexibility- BUT ONLY IN A SAFE ENVIRONMENT. Use gym mats or the soft grass of a playing field for everything that is high impact.