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Are Barefoot Shoes Good for Plantar Fasciitis?
It is estimated that around 10% of the population suffers from heel pain caused by plantar fasciitis. Interestingly, though the condition is quite common, we don’t know as much as you might expect about what causes it and how to treat it. I often hear from runners who have switched to barefoot-style running that they have experienced freedom from the plantar fasciitis that used to bother them. In this article, I’d like to share a bit about some research that points to a reason why this may be happening. If you suffer from plantar fasciitis, you may find this opens up some new directions to explore as you seek optimal foot health. I’ll start off with some important background about what plantar fasciitis is, what seems to cause it, and how it’s often misdiagnosed. Then we’ll look at some research that points to an interesting new approach to helping people find relief. What is plantar fasciitis? On the bottom of your foot, there is a thick band of tissue, called the plantar fascia, that connects the front of the foot with the heel bone. The plantar fascia helps to support the arch of the foot and absorbs shock when our feet hit the ground. The plantar fascia can become inflamed and cause stabbing pain in the heel. Typically, symptoms are at their worst upon waking in the morning and improve once you get up and move around. What causes plantar fasciitis? Many people believe that plantar fasciitis is caused by repetitive stress. Stresses to the plantar fascia can cause small tears and these, in turn, can lead to inflammation and heel pain. What causes this kind of stress? In the literature, certain risk factors are associated with a greater likelihood that a person will experience plantar fasciitis, like doing lots of running, having a higher weight, or being in an occupation that keeps you on your feet all day. This seems to make sense. If plantar fasciitis results from repetitive stresses to your plantar fascia, those factors sound like ways of ramping up the demands placed upon your feet. But what if it’s not repetitive activities, or weight, that’s the real cause of the problem? For example, what if running form is the issue? Some ways of running place a lot more stress on your feet than others. So, the standard description of the cause of plantar fasciitis encourages us to think in terms of a simplistic picture: that repetitive stress is the input and plantar fasciitis is the output. And yet you’re about to discover that there is an important mediating factor that has a lot to do with the stresses we’ll actually experience, whatever our activity level, and how those will impact our feet. Is it really plantar fasciitis? But first, plantar fasciitis can be easily misdiagnosed. Sometimes the symptoms of PF can be caused by overly-tight calf muscles which pull on the plantar fascia. Here’s how to check: try using a foam roller and/or deeply massage on your calf muscles and see if the symptoms improve. If they do, you know that you should pay attention to releasing that calf tension. What is the best treatment for plantar fasciitis? This is where things get interesting. There is a common protocol for treating plantar fasciitis. It involves rest (to give your feet a break from whatever is thought to cause the repetitive stress damage in the first place), stretching, and the use of ice and NSAIDs (think ibuprofen) for pain. The essence here is to treat the foot pain associated with plantar fasciitis by giving the feet a rest. Recently, some researchers are proposing a different tack. Patrick McKeon and colleagues, for example, suggest that perhaps what the foot needs most isn’t rest but exercise. This isn’t to say an acute inflammation of the plantar fascia might not need time for recovery, but they argue that the core strength of the foot is the key factor that determines how likely we are to experience injuries like plantar fasciitis in the first place. In other words, greater foot strength is the key to greater foot health, both when it comes to plantar fasciitis as well as with other repetitive stress injuries, including those typically associated with running. A clinical trial backs this hypothesis up. It found that strength training exercises for the foot and ankle resulted in better outcomes than stretching alone for those suffering from plantar fasciitis. Barefoot shoes and plantar fasciitis So what does this research have to do with barefoot shoes? Barefoot shoes (sometimes also called minimalist shoes) are designed to let your feet move as naturally as possible, as they would when walking barefoot. Barefoot shoes have zero heel-to-toe drop (also called “zero drop”), meaning the heel and forefront are level and the sole of the shoe is completely flat. In comparison, typical running shoes come with things like arch supports, thick padding, and elevated heels. Wearing “supportive” shoes keeps your feet from moving the way they ordinarily would. And guess what? Immobilizing your feet, which happens with arch support and stiff shoes, can make your feet weaker. Research by Katrina Protopapas showed that adding arch support in the shoes of healthy people reduced their foot muscle size and strength by as much as 17% in just 12 weeks. Conversely, when your feet are allowed to move, they can get stronger. Research by Dr. Sarah Ridge and others have shown that walking in minimalist shoes indeed strengthens the foot as much as doing a foot exercise program (And, by the way, she says Xero Shoes should give you the same benefits as the shoes used in her study.) So we can put these two ideas together: one group of researchers says strengthening the core foot muscles will help avoid injuries like plantar fasciitis. Another says walking barefoot (or in minimalist shoes) is effective in strengthening the muscles of the foot. What’s the conclusion? It looks like the evidence suggests barefoot shoes (or walking in bare feet) could be helpful for avoiding plantar fasciitis pain. Here I want to point you to just one more piece of research. It reports on a case where barefoot running was successfully used to treat plantar fasciitis in a female athlete. I know; it’s just one case. There is more research needed to confirm barefoot running (or walking) as a way to prevent or treat plantar fasciitis. But the evidence so far is encouraging. If you have ever developed plantar fasciitis, it is certainly worth looking into. If you’d like to try out wearing shoes that are designed to let your feet and toes move naturally, find your pair of Xero Shoes right here. The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified medical professional with any questions or concerns you may have about your health or a medical condition. Common questions you may be wondering about going barefoot I’ve been talking with people about going barefoot for a long time. I know there are a couple of common questions that come up. Just in case, I’m giving some brief answers here (and a pointer to where you can find more information). Are barefoot shoes really the same as going barefoot? Obviously, they aren’t exactly the same. When you wear shoes, you have a layer between you and the ground. You do lose something here; we all know that irreplaceable feeling when we kick off our shoes and feel our bare feet on the green grass. But there are downsides to bare feet. They don’t offer you much protection on rough or sharp surfaces and they don’t do much for you in the cold. Barefoot shoes are designed to get you as close to the barefoot experience while still providing protection to the foot. If you want barefoot running shoes (or any kind of barefoot shoes), just keep in mind what you should be looking for. Dr. Irene Davis defines barefoot, or minimalist shoes with these characteristics: They’ll have a wide toe box to give your toes plenty of room to move, splay, and breathe. They are zero drop, meaning they won’t have an elevated heel which can negatively impact posture. Barefoot shoes do not have unneeded cushioning. (Research from Dr. Christine Pollard shows, much to her surprise, that cushioning does not actually reduce impact forces.) Barefoot shoes won’t have unnecessary arch support. (Research from Katrina Protopapas shows that adding arch support to the shoes of healthy athletes reduced foot strength and muscle mass by as much as 17% in just 12 weeks.) They will have a thin sole that allows both flexibility and ground feel. The end result is that your feet will be moving as you walk and run, using and therefore can strengthen the muscles of your feet. If I’m interested in starting to walk barefoot or in barefoot-style shoes, how should I get started? The short answer is that you begin slowly and listen to your body. If you’re willing to listen, the feedback you’ll get from your feet will teach you how to walk in a natural, pain-free way. Think of it like going to the gym after a long break – you don’t do 8 hours of bench presses. You do one set, see how you feel the next day, and as your body tells you it can handle the load you add reps, or weight, or, eventually, sets. Use that same attitude and strategy when switching to minimalist shoes. If you want to maximize your chances of beginning well, you’ll want to have a look at our post on how to walk barefoot.
4 Exercises to Strengthen Your Feet (And Ankles)
This article was updated on April 10, 2023 I’ve always been a fan of shoes as a fashion statement. However, when looking cool or sexy becomes the priority over feeling good, we have a problem. It is no secret nowadays that the health of our body directly affects how we think and feel. The last 10 years of my life have been dedicated to helping others feel good in their body and mind. When it comes to feeling good, I always start with the feet. Why Are Foot Strengthening Exercises Important? Many of us know how to stretch and strengthen our abs, chest, shoulders, thighs, and buttocks. But what about the feet and ankles? Feet are the foundation of our posture, but they are often ignored at the gym. You can improve your overall well-being by practicing a few main joint movements of the ankles and toes. Further down I will go over a few daily exercises to improve your health from the ground up. Your Feet Affect Everything When I teach yoga – especially my hip-focused workshops, I spend 20% of the time on the feet and ankles. The health of your feet directly affects all of the muscles and joints above, including the hips, knees, and lower back. “Supportive” Shoes Are Only A Quick Fix I always find it comical that modern medicine provides these solutions for your foot problems: Shove a sole into your shoe to lift your arches for you Find shoes that articulate your ankles for you while you walk Don’t get me wrong, there is a time and place for these quick solutions. However, they are not a long-term solution that will make your feet stronger. Here is an analogy of what short-term solutions do to your body. Pretend that your body is a lazy employee at work, and your doctor is the manager. The manager can either: Teach us how to be productive and inspire us to take action Simply do the work for us and teach us nothing Firing the employee is not an option – you only have one body, after all! The best option, of course, is the one that is better for us in the long term. However, most of us don’t actually take the time to support our overall well-being. If you’re reading this, you probably aren’t a “lazy” human being. You are looking for solutions and answers, and you are willing to do the work. This is why you have chosen to wear barefoot shoes from Xero Shoes, isn’t it? You want to take care of your long-term foot health! So, let’s get into building strength. How Can I Make My Foot Muscles Stronger? In order to get stronger feet, let’s take a look at the four main actions of the ankle. Dorsiflexion Dorsiflexion is what we commonly refer to as flexing the feet. Stand on two feet and bend your knees, lean forward till your knees move forward. You’ll see the skin at the front of your ankle wrinkles, this action is called dorsiflexion of the ankle joint. Plantarflexion Plantarflexion is the exact opposite of dorsiflexion, and it is commonly known as pointing your foot as a ballet dancer would. Inversion Sit down with your legs out in front and turn the soles of your feet toward each other like you are making “prayer” feet. This is called inversion or inverting your ankle. Note, you may sit up on blankets or a couple of pillows if your hamstrings are on the tighter side. Eversion This is the opposite of inversion and is usually the most challenging. Stand up again, press the big toes down, and pull the outside edges of your feet up. You will see wrinkles form in the outer ankle, and you will feel the muscles along your outer shin engage. What Feet Strengthening Exercises Work? The following foot strength exercises will help to strengthen your muscles so you can perform the actions above: https://youtu.be/lPb3ZY13oY8?feature=shared 1. Seated Plantar flexion Sit down with your legs in front. Plantar flex and relax your ankles repeatedly with straight knees. You are trying to activate your calf muscles. Keep your feet everted by squeezing the inner ankles together. If you need to, you can use a yoga strap to help with the range of motion. Try without the strap as well to build up your foot strength. 2. Seated Dorsiflexion This action is the opposite of the first exercise. Sit down with your legs in front and pull the tops of your feet back. Release and repeat three times or more until you feel the heat building in the top of the shins. These muscles are your tibialis anterior muscles. 3. Calf Raises Stand upright with your feet flat on the floor. Plantar Flex your ankles until your heels lift. Try not to let your ankles roll outward during these. The target muscles here are called the gastrocnemius and soleus muscles. To keep the ankles from rolling forward, you’ll be using the muscles of the outer shins. 4. Inversion and Eversion Practice the inversion and eversion techniques described above. These exercises are the ABCs for your feet and ankles. Do them daily before getting out of bed to wake up all the muscles in your foot and ankle. Bonus: The Toes Take your foot exercises up a notch by spreading your toes. Also known as abduction, and you can do this either with a toe spreader or using your fingers to separate the toes. With time and repetition, you will be able to use your muscles to spread your toes. Until next time, Matt Giordano, aka @TheYogiMatt The information in this post does not take the place of medical advice. Only your doctor can provide advice, diagnosis, and treatment. Talk to your doctor or physical therapist if you have questions about your health.
Foot Recovery Tips from a Functional Podiatrist
Dr Emily Splichal - Xero Shoes Partner Our feet carry us through life, supporting our weight and keeping us on the move. They carry us through our day to day, but we often don’t appreciate them until they start to ache or become injured. Research suggests that up to 87% of people will experience foot pain at some point in their lives. This number is so high not only due to the amount of repetitive stress our feet encounter on a daily basis. From overly supportive shoes to a gradual weakening of the foot with age, we need to be proactive in our foot health to prevent this high risk of foot injury. As a functional podiatrist, I strongly believe in the power of daily foot recovery, foot strengthening exercises and smart footwear choices to offset daily repetitive foot stress and to make a lasting impact on foot health and movement longevity. In this blog, we will explore an example of a daily routine to help you take steps towards improved foot health. Morning As you wake up each morning, this is the perfect time to also wake up your feet and align your foot posture, allowing you to better react and respond to each step throughout the day.First, start each day by releasing your feet for just a couple minutes with the Naboso Neuro Ball. This innovative product is unlike any foot release tool in that it is not only a ball but it also splits open to make two domes. In addition, both domes are covered with a patented texture which uniquely stimulates the nerves in the bottom of the feet. To begin, follow this simple 5 point foot release where you stand on specific points on the bottom of your foot for 30 seconds - allowing for pin point acupressure stimulation along the muscles of the feet. After releasing the feet, I like to go directly into an exercise called forward lean. This is a foot posture activation exercise that takes less than 30 seconds to do. Start by standing with the feet shoulder width apart and find the foot tripod under the 1st metatarsal head, 5th metatarsal head and heel. Lift the toes, spread that out as wide as you can, then place them back down onto the floor. Slightly lift the arch of the foot by rotating externally in the hips. Now that your base is stable, stand tall with your arms by your side. Imagine you are stiff as a board. Staying stiff as a board, slightly lean the body forward until you feel the toes push down into the ground. Return to the starting position and relax the feet. Repeat 5 times to sufficiently wake up the foot muscles for your day. During the Day In an ideal world, work would do itself and we would be able to just live our lives as our feet take care of themselves. While this isn’t fully possible, there are tools that make it almost that easy! Stay connected to your feet with no effort at all by wearing minimal footwear and sensory-stimulating insoles or socks. Evidence suggests that our foot muscles respond to sensory stimulation, so by reducing cushion in our shoes it could help strengthen our feet and support our body alignment. A combination of Xero Shoes plus the Naboso Activation insoles creates an environment of maximum sensory stimulation and therefore could help support overall foot health. Evening At the end of a long day, we all just want to kick our feet up and relax. However, just taking pressure off of our feet may not be enough to fully recover the 26 muscles in the bottom of our feet. A great way to passively restore your foot shape and stretch your toes is toe spacers. Toe spacers such as Splay by Naboso, gently realign the toes to their natural position, improving foot function and minimizing arch pain. Whether you want to wear toe spacers while relaxing on the couch or walking around your home, toe spacers are fast becoming one of the fastest-growing foot recovery trends as featured in a recent Wall Street Journal article. To learn more, you can watch a recent lecture I gave about the science of toe spacers. Conclusion There are many options available to help boost your foot recovery and offset foot pain. Remember, the more consistent you can be in your daily foot habits the better the results you will see! By starting with these tools and exercises, you’ll be fast on your way to the results you want. About the Author/Bio: Dr Emily Splichal, Functional Podiatrist and Human Movement Specialist, is the Founder of EBFA Global, Author of Barefoot Strong and CEO/Founder of Naboso Technology. With over 23 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and sensory integration.
A Podiatrist Explains How Shoes Impact Your Foot Health
Massachusetts-based podiatrist Dr. Alissa Kuizinas (and Xero Shoes partner) has more than a medical perspective on footwear. She struggled with foot discomfort for years. With each step she took, her big toe would jam against the inside of her shoes – “even with my ‘good shoes’ on,” she recalls. The $133 billion shoe industry has footwear specialized for every situation. Workout shoes. Hiking boots. Running shoes. Even walking shoes. And the solution to foot problems? The typical suggestion is more cushion, more support, and a more rigid structure to immobilize your foot. But is that the right approach to shoes? Your Foot Issues Might Be a Shoe Problem “Traditional medicine would recommend that I wear custom orthotics, limit my activity and wear stiff-soled shoes until the pain becomes bad enough to require surgery,” Dr. Kuizinas says. “I knew there had to be a better solution.” The deeper this foot doctor delved, the more she found that her feet weren’t the problem. It was her shoes! “Even though shoe companies spend millions of dollars on technology and design development, the shoes they produce and sell are doing a major disservice to human feet,” she explains. “From cushioning to heel-toe drops, stiff soles to narrow toe boxes, nearly every aspect of a modern shoe has a negative impact on foot movement. It leads to an epidemic of dysfunctional, weak, and malfunctioning feet. And most of us aren’t even aware this is happening!” Get Out of the Way of Your Feet “The primary purpose of shoes is to protect our feet from the elements and from different surfaces,” Dr. Kuizinas says. “They’re for when we are out in the world walking on a slippery or wet surface. Ultimately, shoes are really there JUST for that purpose. They don’t need to be bulky and restrictive, or supporting our feet. Our feet are designed to support themselves!” Think of any muscle in your body. If you use it, work it, and challenge it, what happens? It gets stronger. And if you don’t use it, or even worse, immobilize it, it gets weaker. The same is true of the muscles in your feet. Your Feet Are Made to Be Strong Your feet are made to support the entire weight of your body. They’re meant to be strong. For them to maintain that strength, they need to work. And that means your shoes shouldn’t be doing their work for them. So… why not just walk barefoot all the time? Research supports the idea of slight “protection” being beneficial. A study comparing outdoor barefoot walking with minimalist footwear found that the shoes improved walking form in both younger and older adults, and reduced risk of falling. Dr. Kuizinas recommends a ‘as little shoe as possible’ approach to footwear, putting the focus on building resilient, capable feet.“Rather than building up the shoe to try to externally support the foot and limit motion, minimalist shoes get out of the way of our feet,” she says. “They allow feet to function naturally, to move and bend. The transition to minimalist shoes involves stripping down the unnecessary and harmful components of modern shoes so that feet can be feet again!” When working with clients today, Dr. Kuizinas shies away from the term “minimalist shoes.” Instead, she likes to talk about “functional shoes” or “natural shoes.” “Natural footwear is really on the leading edge of shoe technology,” she says. “By stripping away the unnecessary and downright harmful features of shoes, we allow feet to function effortlessly as they were designed to!” And when we do that, we give our feet the chance to grow strong and capable... the core of good foot health. How to Find a “Functional” Shoe that Supports Good Foot Health Dr. Kuizinas has a three-point checklist of what she looks for in a functional shoe, which not-so-coincidentally match up with the three major functions of the human foot during walking. “The foot has three jobs: to be a ‘mobile adaptor’ or shock absorber when it first hits the ground, to be a rigid lever during push-off, and to be a sensor of the environment,” she explains. “As long as it can do these three things, it will function well.”Here’s how she says those functions should be reflected in the shoes you wear: Wide Toe Box: “Functional sneakers should have a wide, foot-shaped toe box. They’re broad enough to allow our big toe to sit in a proper alignment.” Flat & Flexible Soles: “Our feet contain 26 bones and 33 joints. And joints are designed to move! A flexible sole allows for natural foot movement. By contrast, stiff and rigid shoes with elevated heels prevent the joints from fully moving through their range of motion and limit the foot.” Minimal cushion and support: “A functional shoe should be only as cushioned as you really need. Overly cushioned shoes dampen your perception of what’s going on with your feet, and your ability to walk well.” If you follow these simple standards, you’ll find shoes that support your foot health by not doing so much to support your feet! Be Patient and Build Up to Barefoot Both from her personal experience and in her professional practice, Dr. Kuizinas recommends being patient when it comes to transitioning to full-time “functional” footwear. In the early days, she recommended a one-two approach of wearing functional shoes primarily for low-impact activities like walking and running errands, while also going barefoot around the house to help build resilience in the feet and ankles. “As your foot function improves, you’ll be able to tolerate less arch supportive shoes for greater amounts of time,” she explains.In not too much time, you’ll find yourself able to enjoy walking, running, hiking, and anything else you love to do more... because you’ll feel steadier and more stable on your feet. Click Here to Find the Best Barefoot Shoe For You.
Are Barefoot Shoes Beneficial for Active Recovery?
In the past few years, “recovery” has become a buzzword, as the need to take care of our well-being is paramount, whether you're an athlete, a parent, an executive, or simply someone who appreciates comfort.Any product or service that helps us cope with daily stressors is now considered a form of “recovery.” We often underestimate the importance of allowing our feet the time and space to recover. However, Google “recovery shoes,” and you’ll find lists of highly cushioned shoes and sandals, some made almost entirely of foam.But what if there’s a better way to recover?In this blog, we’ll explore the importance of foot recovery and how Xero Shoes can be a tool for recovery.Why Are Barefoot Shoes Good for Recovery?Our feet bear the brunt of our daily activities, yet they are often the most neglected part of our body. With 26 bones in each foot and more than 200,000 nerve endings, it’s time we optimize our feet for recovery. Traditional shoes can restrict natural foot mechanics, like impeding your feet' natural flexion and extension. The shoes themselves can also have a narrower fit due to tighter. Xero Shoes are designed to facilitate natural movement, providing your feet with the freedom they crave. Traditional shoes can impede your feet' natural flexion and extension, hindering recovery. With Xero Shoes, you'll experience a liberating sensation that encourages a more natural gait, promoting better blood circulation and aiding recovery. A Podiatrist Recommends Barefoot Recovery ShoesDr. Alissa Kuizinas, DPM, is a podiatrist passionate about natural foot function. Here’s what she says about the benefits of wearing barefoot shoes. “Going barefoot allows your feet to feel and interact with the ground surface, allowing for improved muscle reactivity and postural changes, along with adaptation of the foot muscles and strengthening.”The foot-shaped design of barefoot shoes also aid in active recovery, allowing your feet to activate while still feeling comfortable. Dr. Kuizinas agrees, “Since the shape of the shoe accommodates the toes and the natural splay and expansion that occurs with walking, they often allow for better shock absorption and better use of the muscles of the feet and legs. They prevent the compression and restriction to the front of the foot that occurs with traditional shoes.”What to look for in recovery shoes:Natural Comfort – A barefoot shoe design encourages a more natural gait, reducing the impact on joints and muscles. This can be especially beneficial for recovery after intense workouts or long periods of standing.Lightweight and Flexible Design – A pair of recovery shoes should not feel constricting on your feet. Look for shoes with a roomy toe box that lets you wiggle your toes or scrunch your feet. The feather-light feel and flexible design of Xero Shoes make you feel barefoot. The best sensation is when you forget you’re wearing your recovery shoes.Breathability – Just as you want your feet to relax, you also want to ensure they’re getting proper airflow. Look for shoes constructed with breathable materials, like mesh, hemp, or cotton, that ensure your feet stay cool and dry. Breathable shoes benefit post-exercise recovery, preventing moisture buildup and potential discomfort.Versatility – Recovery doesn't mean compromising on style. Whether relaxing at home, weightlifting at the gym, or running errands, you can do so in style while prioritizing your foot health. A good pair of recovery shoes or sandals don’t have to look like they’re for recovery. A bonus: any pair of Xero Shoes is designed with your feet’s comfort in mind so you can pick from over 50 shoes, boots, and sandals. Your feet are the foundation of your mobility, and their well-being should be a priority. Letting your feet recover is not just a practice. It’s a holistic approach to recovery that enhances your daily life. What Athletes Say About Barefoot Recovery ShoesXero Shoes Partner, Pilobolus Dance Group “At Pilobolus, we work our bodies hard in rehearsals and performances, and to do this, we need maximum movement and mobility for our feet. Wearing Xero Shoes when we are off duty or on rest days allows us to continue to move with the same mobility as our usually bare feet, with comfort and ease.” Emily Kent, Education DirectorXero Shoes Partner, Team Novo Nordisk Cycling Team“After a 5-6 hour ride, I put on my Xero Shoes and my feet can breathe. They feel freeing and give me so much support when I’m walking. It’s amazing, especially after wearing tight cycling shoes.” Jan Dunnewind, Pro Team Cyclist “When I first put on Xero Shoes I was surprised with how they felt because my feet could actually move and spread out. They feel really great for recovery after a long day on the bike. From the first day, I knew these were the shoes I want to use and don’t want to switch back to any other shoes.” Przemysław Kotulski, Development Team Cyclist
A Podiatrist Explains Why “Every Shoe Is A Walking Shoe”
It’s tempting to treat your shoe rack like a toolbox. For each situation, there’s a product in the $133 billion shoe industry to fit it, from workout shoes to hiking, running, and yes, even walking shoes! But do we need to have a specialized shoe for something as fundamental and human as walking? Massachusetts-based podiatrist Dr. Alissa Kuizinas isn't so sure. “We often have this perception that we need a special category of shoe to wear for walks,” she says. “There’s even a whole segment of footwear called ‘walking shoes,’ and there’s all kinds of technology involved in that. But every shoe can be a walking shoe, as long as it meets certain standards.”It took a long journey for this doctor to reach her current conclusions on walking shoes. Here’s how her personal experience led her to change her mind, and how she guides clients into finding the right shoe for their situation. “I knew there had to be a better solution”Dr. Kuizinas has more than a medical perspective on footwear. She struggled with foot discomfort for years, and found that she was repeatedly jamming her big toe inside her shoes with each step she took – “even with my ‘good shoes’ on,” she recalls.“Traditional medicine would recommend that I wear custom orthotics, limit my activity and wear stiff-soled shoes until the pain became bad enough to require surgery,” she says. “I knew there had to be a better solution.”The deeper this foot doctor delved, the more she found that her feet weren't the problem. It was her shoes!“Even though shoe companies spend millions of dollars on technology and design development, the shoes they produce and sell are doing a major disservice to human feet,” she explains. “From cushioning, to heel-toe drops, stiff soles, to narrow toe boxes, nearly every aspect of a modern shoe has a negative impact on foot movement. It leads to an epidemic of dysfunctional, weak, and malfunctioning feet. And most of us aren’t even aware this is happening!” She finally found her fit once she started wearing anatomically designed, flexible shoes with little to no padding, like Xero Shoes. In a matter of months, she wasn’t just feeling better; she had changed dramatically her perspective on what a shoe should be! Get Out of the Way of Your Feet“The primary purpose of shoes is to protect our feet from the elements and from different surfaces,” Dr. Kuizinas says. “They’re for when we are out in the world walking on a slippery or wet surface. Ultimately, shoes are really there JUST for that purpose. They don’t need to be bulky and restrictive, or supporting our feet. Our feet are designed to support themselves!” So… why not just walk barefoot all the time? Research has actually supported this idea of slight “protection” being beneficial. A study comparing outdoor barefoot walking with minimalist footwear found that the shoes actually improved walking form in both younger and older adults, and reduced risk of falling. To maximize on these benefits, Dr. Kuizinas recommends a ‘as little shoe as possible’ approach to footwear, and instead focusing on building resilient, capable feet. “Rather than building up the shoe to try to externally support the foot and limit motion, minimalist shoes get out of the way of our feet,” she says. “They allow feet to function naturally, to move, and bend. The transition to minimalist shoes involves stripping down the unnecessary and harmful components of modern shoes so that feet can be feet again!”When working with clients today, Dr. Kuizinas shies away from the term “minimalist shoes.” Instead, she likes to call them “functional shoes” or “natural shoes.” “Natural footwear is really on the leading edge of shoe technology,” she says. “By stripping away the unnecessary and downright harmful features of shoes, we allow feet to function effortlessly as they were designed to!”How to Find Your “Functional” Walking ShoeDr. Kuizinas has a three-point checklist of what she looks for in a functional shoe, which not-so-coincidentally match up with the three major functions of the human foot during walking. “The foot has three jobs: to be a ‘mobile adaptor’ or shock absorber when it first hits the ground, to be a rigid lever during push-off, and to be a sensor of the environment,” she explains. “As long as it can do these three things, it will function well.” Here’s how she says those functions should be reflected in the shoes you wear: Wide Toe Box: “Functional sneakers should have a wide, foot-shaped toe box. They’re broad enough to allow our big toe to sit in a proper alignment.”Flat & Flexible Soles: “Our feet contain 26 bones and 33 joints. And joints are designed to move! A flexible sole allows for natural foot movement. By contrast, stiff and rigid shoes with elevated heels prevent the joints from fully moving through their range of motion and limit the foot.”Minimal cushion and support: “A functional shoe should only be only as cushioned as you really need. Overly cushioned shoes dampen your perception of what's going on with your feet, and your ability to walk well.” If you follow those simple standards, Dr. Kuizinas says, every shoe can be a walking shoe!Be Patient and Build Up to BarefootBoth from her personal experience and in her professional practice, Dr. Kuiz recommends being patient when it comes to transitioning to full-time “functional” footwear. In the early days, she recommends a one-two approach of wearing functional shoes primarily for low-impact activities like walking and running errands, while also going barefoot around the house to help build resilience in the feet and ankles. “As your foot function improves, you’ll be able to tolerate less arch supportive shoes for greater amounts of time,” she explains. Need help finding your perfect pair of shoes? TAKE THE SHOE FINDER QUIZ
Can You Cure Plantar Fasciitis with Barefoot Running?
A new study by Michael Rathleff and his colleagues offer a new approach for treating plantar fasciitis: strength training. More specifically working on foot and calf strength.Click here to read about the research. I can't say I'm surprised by this. It's often the case that gaining strength cures many movement-related problems. But what's most interesting to me is that this research suggests why many barefoot runners report an elimination of plantar fasciitis. Specifically, when you look at the report about the research and read the recommendations for the type of strength training to do, you'll see that the movements are very similar to what you do when you run with a forefoot or midfoot landing. Running this way "pre-loads" your plantar fascia, positioning your foot in a strong position when it contacts the ground, rather than being in the pre-streteched and weak position that you're in when you heel strike, especially in a highly padded shoe. The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.
New Research - Minimalist Shoes Improves Balance and Strength in Kids
I've said this before, and I'm going to say it again. It seems silly that in the natural movement and minimalist footwear world we need to prove something as obvious as "use it or lose it." Using your feet means letting them bend, flex, move and feel. "Losing" them means not letting them do those things.So when new research comes out (getting to that in a moment) that's all about use it or lose it, I can’t help but call it, ironically, “stupid research”. Stupid, because, do we really have to prove something as obvious as stupid as use it or lose it?This new research is from the University of Sydney, led by Dr. Shayan Quinlan. It discusses how shoes that allow for natural movement give children stronger feet with better muscle structure, and improve their balance as they grow. We can imagine this would also apply to adults. I have some more to say about the research in this video, below.There’s also an excerpt from an article on the study I think you’ll find particularly interesting…"Based on the study results the researchers recommend parents and carers look for a flexible shoe using the following pointers to identify the difference between available products.– Weight: the lighter the shoe, the better– Flexibility: ensure there is movement when you hold the toe and heel and rotate them in opposite directions and also try folding the shoe in on itself from toe to heel– Structure: the smaller the height difference from the heel to under the ball of the foot the better"While this research wasn't done for Xero Shoes, we can expect this would apply to them as well, since Xero Shoes check these boxes.You can find the study here and the article here, both by the University of Sydney.What’s your take? Comment below.
BOSU Ball creator's favorite Xero Shoe?
David Weck, developed the BOSU ball and is all about helping people maximize their health and performance. What shoe does David, and his team at weckmethod.com wear? Check out the video, below, for the answer to that question plus his great (and FAST) advice on how to make the transition from a "normal" shoe to a minimalist, lightweight shoe that lets your feet do what's natural.
Foot Care for Endurance Athletes
“And forget not that the earth delights to feel your bare feet.” Khalil Gibran Of the 206 bones in your body, 52 are in your feet. Each and every one contributes to getting you to where you are going and is a potential major hindrance if not cared for. As a long distance, long term athlete, I spend a lot of time on my feet. Over the last 7 years I have hiked 12,000 miles, paddled 1,500 miles, and bikepacked 4,000 miles. With 3,500 miles left to complete a non-motorized traverse of the Americas, physical maintenance, and specifically foot care, is crucial. One of the important lessons I’ve learned has been moderation. It sounds silly putting those two thoughts into the same sentence but it is a fundamental truth to how I’ve been able to keep going for so long. Maintaining a pace and stride which works for me, resting when my body needs it, and giving it the resources it needs to stay healthy and moving are all examples of moderation and care which I began learning when I started thru-hiking over a decade ago. And which I continue to learn and relearn when my body makes her demands known or insists in the form of months of illness, repeated bouts of overuse injuries, or other physical break down. Interestingly, these sorts of issues don’t usually spring upon you all at once. There are signs, symptoms. That tweak in your lower back. Is that a one time thing or is that the beginnings of chronic pain? Every endurance athlete knows this fear and the fact is, you never can know which it is going to be. What you can do is incorporate a steady practice of care and strength building to give your body its best chance. Similarly, there are dozens of small things you can do to prevent going down that road, or to aid in recovery as you regain strength and stamina. These are a few of those small practices which can make a big difference Dry Your Feet I spent the first 3 years of my backpacking career battling with trench foot. I came to think it was simply part of the experience. I tried doubling up on socks, traded my way up into Gortex boots and the issue only worsened. When wearing shoes and socks, your feet are experiencing a very different climate than the rest of your body. Usually it is a warm, damp environment, just the sort of place fungus like to grow. I was super glueing deep cracks in my heel shut. Until finally one day I swung in the opposite direction and wore lighter shoes and began airing my feet out more often. I quit sleeping in socks and the issue subsided. If you go barefoot or wear open sandals, your feet will be able to dry naturally. Still, if you are on a multi-day trip, rinse or wipe your feet off at the end of the day, paying special attention to the areas between your toes. Not only will this keep your quilt or sleeping bag cleaner, but it will also keep your foot skin healthier. When you are in a closed shoes sort of environment giving your feet time to air out whenever possible. Whether that is under your desk at work, on a lunch break along the trail, or the drive home from the trailhead, keeping your feet clean and exposed to the open air contributes significantly to your foot health. Mix it Up Cross-training caught on in the endurance sport world over the past 20 years. All our muscle groups were made to work together so having one set particularly overdeveloped while others languish, doesn’t serve the sustained health of our physical systems in the long run. The same goes for our feet. While thru-hiking the CDT this past summer, I was retraining my feet after several months spent exclusively in my Xero sandals on sandy beaches and in a kayak. Due to constant high mile days, the weight on my back, and the terrain, I opted to hike in trail runners with more padding and zero drop and quickly began to have arch pain. Thus I began alternating between my sandals and trail runners throughout the day. Once the frosty mornings were past and when I took a breakfast break and aired out my feet, I would switch into my sandals for a few hours until lunch. At big river crossings, on smooth trail, and around camp, I was in my sandals. On thorny bushwhacks, across lava rock, and other rough environments, or at the end of the day when I was tired and not able to be as careful with my step, I would switch back into my trail runners. This switching back and forth made me very aware of my gait which is helpful because a hyper-extended gait is a leading cause of shin splints. While the cushion of the trail runners invited this sort of step, my Xeros reminded me not to fall into that. Thus, if like me, you aren’t ready to spend 100% of your time barefoot, there are still many ways and a lot of space for barefoot practices to improve your awareness of how you move, and your experience of both your body and the outdoors. Thank Your Feet Now, here I may get a bit hoakey for some folks, and I don’t mind if you skip on to the end, but at the end of a long and challenging day, I like to thank my feet. I leave my shoes at the vestibule, peel off my socks, and either soak my feet in a nearby stream or give them a good wipe down with a baby wipe. Then, sitting in the butterfly position or lying on my back in a modified happy baby pose, I wrap my hands around my feet and begin to stretch. Beginning just above my ankle bone I rub small circles and check in with all those tiny bones. With the texture of my skin. With the cracks in my skin. I thank them for the miles they have put in. Marvel at the ground they have covered and conditions they have weathered. Doing this I work my way all the way down the tops of my feet and then begin again at the ankles and cup my heel. In thru-hiking, that part of the foot takes a lot of heavy strikes and a lot of modern footwear encourages this, so they get an extra thank you for taking that extra whooping. Focusing on the soles of my feet and paying particular attention to both arches, I make my way to the toes. Stretching each toe individually and then tugging outward from the tip, pulling them long and a good final stretch before crawling into my sleeping bag and asking my body to do it all over again tomorrow. Endurance athletes ask a lot of our bodies but every thru-hike, ultra, or even just a junt around the block starts with one small step. The same measured moderation and care applies to foot care. Taking a few minutes out of your day or tacking a few extra on to your training routine may be hard to convince yourself of when you are trying to make miles or balance a busy lifestyle. Whether it is washing and airing out your feet, switching out shoes, or staying awake a few minutes longer in your tent to stretch your soles, small steps can make the biggest difference in the long run. After all, your feet are carrying the most weight on your body, giving them a few minutes of dedicated care is the least you can do. –Adventurer Bethany Hughes The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.
Hiking for Health
Want to improve your health AND have fun? Take a hike! Hiking has significant health benefits. Here are just 5: Hiking on rugged trail surfaces is a natural way to engage your core muscles, Burn calories -- Hiking on uneven terrain increases the amount of energy used by your body by 28 percent compared to walking on flat ground, Get strong -- Hiking helps to strengthen often neglected muscles in your hips, knees, ankles, and feet to improve balance and stability, Hiking is good for your brain: research shows that time spent in natural environments engages all five senses and calms brain activity, Instant meditation -- just being out in mother nature reduces your mind’s tendency to get stuck on negative, self-focused thought patterns – resulting in a happier, healthier you! So, go on a hike! Your body and mind will thank you. The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.
Wearing Xero Shoes can build foot strength
A study by a team led by Drs. Sarah Ridge and Marc Olsen showed that merely walking in minimalist shoes built foot muscle strength as much as doing a foot strengthening exercise program.That study didn't use Xero Shoes, but Dr. Ridge says that wearing Xero Shoes should give the same benefit as the ones used in the study.This shouldn't be a surprise.We know the "use it or lose it" principle.When it comes to bodies -- "using it" can build strength. Not using it can reduce strength, can make you "lose it."Let's dive into "losing it" for a second:Think about what happens if you put your arm in a cast, immobilizing the elbow joint so the muscles around it don't get used.What happens when you remove the cast after a few weeks?The arm muscles have atrophied. You've "lost it."Well, we think the same thing happens if you're wearing a shoe that doesn't let the many joints in your feet move, and get used, naturally.In fact, a study by Katrina Protopapas showed exactly that. "Supporting" the foot's arch by adding arch supporting insoles reduced foot muscle size by as much as 17% in just 12 weeks.If you've been wearing a shoe that inhibits natural motion, it's like putting your foot in a cast. Losing it.Again, it should't be a shock that if you've weakened your feet in "normal" shoes -- with or without an orthotic -- going back to USING your feet in footwear that lets them bend, flex, and move naturally, can build strength.And that's what Dr. Ridge's study shows.We can't think of a time where weaker is better than stronger.That's why we can't wait to hear your "using it" story when you wear Xero Shoes.
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