are your shoes healthy
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Are Your Shoes Healthy?WELLNESS MAMA
Turns out that just like many other aspects of life that we take for granted (like
mobile phones, fast food, and bottled water), our shoes can often do more harm
than good.
More and more research is emerging about the problems associated with long-
term use of positive heel and overly supportive shoes. As we spend (or should
spend) at least half of our day on our feet, our footwear options can affect us more
than we realize!
The Problem With (Most) Shoes
Statistically, most of us wear cushioned, supportive shoes with a positive heel
(meaning the heel is higher than the toe of the shoe). Typically, the dressier the
shoe, the more noticeable the positive heel (especially for women) and the moreathletic the shoe, the more cushioned.
Heels and supportive running shoes are the norm, but it appears that they may
cause more harm that good!
Cushioned running shoes, which date back only to the 1970s, may seem
comfortable but may actually contribute to foot injuries, say Daniel Lieberman,
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PhD, professor of human evolutionary biology at Harvard University, and
colleagues.
Supportive and cushioned shoes encourage the wearer to land on the heel of the
foot when walking or running, as the shoe absorbs the impact. This alters the
natural step and posture (watch babies who have just learned how to walk to see
the difference!) and creates a different walking pattern.
Lieberman and colleagues analyzed the running styles, or gaits, of five groups of
people U.S. adult athletes who had always worn shoes, Kenyan adult runners
who grew up barefoot but now wear cushioned running shoes, U.S. adult runners
who grew up wearing shoes but now run barefoot or with minimal footwear,
Kenyan adolescents who have never worn shoes, and Kenyan adolescents who
have worn shoes for most of their lives.
And they say they found a striking pattern.
Most shoed runners, which would encompass 75% or more of Americans, strike
their heels when they run, experiencing a large and sudden collision force anaverage of 960 times for every mile they run, making runners prone to repetitive
stress injuries, the authors write.
As nothing in the body exists in isolation, altering a persons walking pattern will
have an impact on joints above the foot (mainly knee and hip) as well.
Even things like arch supports, which seem like a good idea, can actually cause the
problem they are meant to fix by over-supporting the arch and causing the
muscles in the foot to get weaker from lack of use.
Another problem with most shoes is that they block us from direct contact with
the earth, which has many positive benefits of its own, including reduced
inflammation.
So, if our feet arent meant to be confined to cushy rubber soles all day but social
norms frown on walking barefoot in most places, what are the alternatives?
The Benefits of Barefoot (or
Almost Barefoot)
While I personally prefer to be barefoot (cue the barefoot and pregnant jokes), this
isnt always feasible. Fortunately, modern technology and age old wisdom have
collided to create some great solutions. So what are the benefits of being barefoot?
Glad you asked.
Going barefoot or wearing shoes that allow barefoot movement actuallystrengthen the muscles of the feet and legs by requiring balance and stabilizingmovement. This also reduces injury risk if done regularly and carefully.(source)
Mounting evidence is showing that many ankle and knee problems may be
linked to the artificial way of walking created by overly-supportive shoes
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and that simply changing to more natural footwear options can help alleviate
these problems.(source)
Going barefoot (or in barefoot shoes) can actually strengthen the arches by
requiring the muscles of the foot to hold up the arch instead of providing
support that causes the muscles to atrophy.
Going barefoot (or in barefoot shoes) leads to a more natural walk including a
mid- foot strike rather than the heel-strike often seen with cushioned shoes.
(source)
Removing the heel lift of most shoes helps the Achilles tendon and calf muscle
stretch and lengthen and may reduce injuries, such as calf pulls or Achillies
tendinitis caused by short, tight tissues.(source)
Surprisingly, it appears that the natural walk that occurs without shoes actually has
physiological effects on the body beyond just the motion of the legs and feet:
Arecent article in 2011in the International Journal of Sports Medicine revealed
that when you run barefoot there is a 5.7% lower oxygen cost on the body and
that at 70% of VO2 max pace barefoot running is more economical than running
shod (with shoes) and there is a more than a 10% increase step rate. (Carey
Rothchild, National Strength and Cond Association Journal volume 34).
Spending time barefoot outside has additional benefits thanks to the direct contact
with the earth:
Our bodies are made up of about 60 percent water, which is great for conducting
electricity. The earth has a negative ionic charge. Going barefoot grounds our
bodies to that charge. Negative Ions have been proven to detoxify, calm, reduce
inflammation, synchronise your internal clocks, hormonal cycles and physiological
rhythms. The best places to get some negative ions through your feet are by the
water. Everyone knows how good it feels to be barefoot on the beach now we
know why!
[Read more about the benefits of earthing/ grounding here, including how to get
these benefits while sleeping!]
Best Barefoot Alternatives
While in an ideal world, we would all have the chance to walk around barefoot in
perfectly soft green grass every day, this certainly isnt always the case (though if
you can- go for it!).
For those of us used to wearing cushioned, protective and heeled shoes, switching
to barefoot and barefoot alternatives requires a careful adjustment period to make
sure that the muscles of the feet and legs have time to adjust.
I certainly dont recommend jumping in to barefoot running (or running in barefoot
shoes) without working up to it by barefoot walking and correcting any form
problems (like heel strike). Why not? Personal experience I was so excited when I
got my first pair of five fingers that I decided to go sprinting on cement A week
of sore ankles later, and I dont recommend jumping in cold turkey!
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Thankfully, there are some great barefoot and minimalist shoe options available,
and even some that allow grounding/ earthing! Below are a few of my favorites that
Ive tried personally. They are in order from most supportive/ least barefoot to the
most natural/ barefoot. Ive tried to also include options that are feasible for
different occasions as even though I love five fingers, they certainly arent the best
for Church, or business dinners, etc.
Minimus
New Balance Minimus are the most normal of the minimalist shoes Ive tried.
They look like a regular running shoe but offer minimal cushion and support and
dont have a positive heel so that the wearer gets the effects of being barefoot.
They are incredibly comfortable and unlike toe separating versions, dont take
much adjustment.
The are available in for women, men and even children. My favorite and the black
ones pictured above are the trail running variety, but the yellow shoes in the group
above are also minimus.
Pros: Looks more normal. Incredibly comfortable. Lots of color options. Available
for all ages. Protects feet from sharp objects on ground
Cons: No toe separation. Blocks feet from direct contact (grounding) with the
earth. Not wearable in all situations.
Verdict: Pretty good in general and great for beginners just switching to barefoot
or those wanting to get the benefits without all the weird looks.
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Five Fingers
Vibram Five Fingers are still probably my favorite barefoot shoe, especially the
komodo sport version. Yes, they look a little strange and arent optimal for every
situation, but they offer toe separation and foot protection. I personally dont mind
the weird looks and why are you wearing toe socks comments, and use them as
an opportunity to explain the benefits of being barefoot, but they arent for
everyone. They also dont go very well with skirts or dress clothes (though my
hubby has black ones that he has worn to several formal events).
Pros: Toe separation, Very comfortable. Lots of options. Protects feet. No artificial
support or cushioning.
Cons: Look weird. Block feet from direct contact with earth. Not optimal for all
situations. Can be difficult to get toes in at first.
Verdict: Pretty good. One of my favorites, but not for everyone.
Toms
Though not specifically designed as a minimalist shoe,Tomsare actually a decent
option for those wanting a normal looking shoe that doesnt offer too much
cushion or have a positive heel. They are also incredibly comfortable, and
apparently pretty popular right now. I like that they also donate shoes to those in
need around the world.Tomscertainly arent the best option, but for someone
looking for a good compromise they offer some of the benefits without being too
weird.
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Pros: No positive heel. Minimal arch support. Protect the feet. Lots of options.
Cons: Not for working out. Block feet from direct contact with the earth. Do have
some cushioning and wont necessarily help correct a heel strike.
Verdict. Ok, but not great.
Juil Earthing Shoes
I must admit I absolutely love flip flops. They have been my go-to shoe for years,
and in warmer months, they are often all I wear. That being said, they do require
un-natural foot movement to keep them on your feet, so from a barefoot/ minimal
perspective, they arent ideal. I did finally find a brand that is moderately
supportive but doesnt have a positive heel and it has a huge added benefit: it builds
in the benefits of earthing/ grounding by using copper conductive inserts in the
soles.
I would never give up flip flops, soJuil flip flopsare a good compromise for me.
Even better, they now come in dressier options like patent leather, gold and
copper, so they can be worn with sun-dresses and fancier outfits, or with jeans and
shorts.
Unlike the other shoes Ive listed so far, these also allow electric contact with the
earth, so they are especially good for times when Ill be outside and standing on the
ground.Juil also offers closed toe clog versions which are the only
earthing/grounding shoes Ive seen that are suitable for cold months.
Pros: Allow direct contact with the earth. Minimally cushioned and minimal heel.
Much more versatile.
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Cons: Not a strictly barefoot shoe and does require gripping.
Verdict: Good. A great option for flip flop lovers and has the added bonus of the
grounding.
Earth Runners
I recently got a chance to try a minimalist/ grounding shoe that is truly the best of
both worlds for those who are serious about foot health. Earth Runners combine
minimalist design with grounding for a shoe that reminds me of what might have
been worn long ago. These shoes are actually made by hand according to your foot
trace to get a perfect fit and have a non-cushioned minimal sole and added copper
grounding elements.
These certainly arent for everyone, but I definitely see them being one ofmy
favorites this summer. Since they are designed specifically to my foot, they are
incredibly comfortable and I actually love the look of them (they remind me of a
greek sandal, especially since mine lace up)
Pros: Minimalist. No positive heel. No cushion or arch. Grounding/ earthing
benefits included.
Cons: Style may not be for everyone and wont be optimal for every opportunity.
Verdict: Great for both grounding and barefoot walking. Im planning to try
running in them as soon as it warms up a little and as soon as Im not super-
pregnant!
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Have you tried any of these shoes? What are your favorite shoes and why? On
board with the barefoot trend?
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