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!