I’ve spent the last year reflecting on lifestyle changes which I can do that will pay health dividends in the long term. Having spent the last thirty years of my life teaching and coaching people how to commit to the hard work of strength training now, so they can reap the future benefits of being physically fit, and having a better quality of life, has been my life’s work. Earlier this year, I addressed my sleep patterns and the value of sleep. During the summer, I assessed my daily hydration. Of recent, I’ve looked at the environment I train in, specifically my feet and footwear. On average, I spend 10-14 hours on my feet, six days a week. It has become common place for me to experience aches in my back, hamstrings, and/or knees after a few long days on the training floor. There are two things that I feel should be considered- I am flat footed and typically wear a minimalist shoe. Minimalist shoes became the wave approximately fifteen years ago, when physical therapists and chiropractors, such as Dr. Perry Nickleston, made claims that wearing traditional shoes was like walking in “leather coffins” for your feet. I think he was a bit extreme in his statement, but his point was that you cut off the neurological stimulus and feedback we get from walking and moving around barefoot by wearing shoes. During this time, Converse Chuck Taylor’s experienced a resurgence in popularity. This was not just for fashion, (mind you, my 14-year old son wears them today) but for training, along with the introduction of the minimalist shoe popularized by the Italian company, Vibram footwear.
Wikipedia defines Minimalist shoes as follows:
Minimalist shoe
“Minimalist shoes are shoes intended to closely approximate barefoot running or walking conditions in comparison to traditional shoes. They have reduced cushioning, thin soles, a wide toe box, and are of lighter weight than other running shoes, allowing for more sensory contact for the foot on the ground while simultaneously providing the feet with some protection from ground hazards and conditions. Research shows that wearing a minimalist shoe can help improve foot strength and arch function.”
-Wikipedia
I began to question the validity of that last line. I have worn minimalist shoes for the last 7-10 years and have not experienced any change in my feet. I currently wear New Balance Minimus Prevail. As of the writing of this post, I have a scheduled appointment with a highly recommended podiatrist, to gather his opinion. Like many things that are adopted as law in strength and conditioning, the premise of barefoot training started out as a theory. I wanted to dive into what the research has proven to be true.
For years, we have stigmatized those having flat feet. The military used to reject people from service for having flat feet. In ballet, you received discrimination if you had flat feet. You were deemed to be incompetent. Here is a factoid for you. Fellow flat-footed Margot Fonteyn is now considered one of the most respected ballet dancers of all time.
My first question is does having flat feet predispose you to having medical issues? The answer is that it depends. Not all flat feet are the same. The foot is very complex- twenty-six bones, thirty-three joints, and more than one-hundred muscles. Add lifestyle to the mix and you can see why diagnosing and treating foot issues can be complicated. What I was able to determine is that having a foot arch acts as a spring for support and stability. In the absence of a healthy elevated arch, other parts of your ankles, legs, and knees are forced to overcompensate. All babies are born with flat feet. A 1957 British Medical journal was able to determine that all 2-year-olds were indeed flat footed. We are born
with a padding of fat on the sole of the foot. As we develop and start to walk, the muscles of the feet are strengthened which then creates a functional arch in most. However, 20-25% of these kids (put me in that group) will fail to develop an arch by adulthood.
My next question is can orthotics help? It seems to depend on the individual. Some swear by them, while others feel no improvement. The goal of the orthotic is to fix the muscle imbalances which are created by the flat feet. There has been no scientific evidence that proves custom orthotics work any better than over-the-counter orthotics.
It’s my hypothesis that the increase in ground force from performing exercises such as kettlebell swings, deadlifts, and various lunge patterns has put a heightened demand on ground stability that I may not be receiving due to the fallen/flat arches I have.
Along with seeing a specialist for my feet, I intend to start performing foot exercises 2-3 days a week. One of the drills is performing a towel curl with your toes. Standing on a towel barefoot, squeeze the towel with the toes drawing the towel towards you. Try 10 repetitions for 3 sets. Then try pushing the towel away using the toes, flattening out the towel for 3 sets of 10 repetitions. These, along with standing calf raises, comprise a solid routine for strengthening the feet.
Stay tuned as I plan to discuss in a future post my experience with orthotics and how I’m progressing. I’ll see you at the studio.