Barefoot Shoes GEAR
Do they live up to the hype? by Dana Leigh Smith Basic Barefoot Acclimatization Exercises by Tiffany McHugh If you’re considering trading in your laces, it’s important to properly condition the muscles and bones in your feet before hitting your favorite trail. Vibram recommends practicing the following exercises below in 3 sets of 20 reps, 3-5x/week in the two weeks leading up to your first barefoot run.
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Heel raise
p: Sharon Mammano
To engage your muscles in a full range of motion, perform your heel raises with the balls of your feet on a step, with your heels hanging over the edge. Raising your heels, support your body weight on the balls of your feet, and slowly lower yourself down until you feel a pull in you calf muscles. Return to starting position- that’s one rep.
Toe grip
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f you’ve ever seen those sneakers that look like gloves for the feet and wondered if you should try them out, you’re not alone. Over the past few years barefoot sport shoes like Adidas adiPURE Barefoot and Vibram FiveFingers have been gaining popularity, touting promises of a more efficient and natural running experience. But do the shoes really live up to their hype or are they a health hazard waiting to happen?
Unfortunately there is no clear answer. While some studies conclude that the footwear prevents injury by fine tuning runners’ form, other findings show that the shoes cause heel and metatarsal stress fractures among other injuries —especially in less experienced runners who transition into wearing the shoes from traditional footwear too quickly. While there is no concrete evidence that a slow transition from regular shoes to minimalistic footwear can help prevent injury, it is a smart precaution, says Joseph Grillo, DPM, FACFAS, a podiatrist specializing in sports medicine in Fort Myers, Florida. The amount of time it takes for a person to be able to transition into the shoes safely varies based on foot and body type, age, weight and fitness level, he notes, and it’s not uncommon for it to take months, even years to be able to do the majority of running safely in barefoot-style shoe. Want to make the transition but not sure how to get started? Begin by walking a few minutes a day in barefoot shoes, slowly building up to one, two and three hour strolls. Once walking is comfortable, transition into short runs,
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gradually adding mileage. In addition to a slow transition into the shoes, Vibram recommends that their consumers complete a barefoot acclimatization program which includes sensory exercises and foot strengthening moves like heel raises, toe grips and toe spreads. While some five finger fans swear by these exercises to avoid injury, Grillo isn’t convinced strengthening exercises lowers the risk. When runners accustomed to a supportive shoe with heel elevation transition into a minimalistic shoe the risk for injury is high, he notes. Although it’s possible for advanced runners in tip-top shape to transition into the shoes safely, these are not the right shoes for amateurs or weekend warriors, and certain people should avoid the shoes at all costs, says Grillo. People with a high arch or extremely flatfoot or a tight Achilles heel should stick to traditional footwear, as they may have a particularly difficult time adapting to the support-lacking shoes. Consumers who are overweight, or have osteoporosis or osteoarthritis should also steer clear.
Sit in a chair with your bare feet flat on a towel. Contract your toes so that the towel scrunches between them and the balls of your feet. Release. That’s one rep.
Dorsi/Plantar Flexion Sitting down, extend your legs in front of you. Pull your toes towards your shins until you feel a strong pull in your calf muscles. Slowly extend your toes, bypassing starting position until your feet are pointing toward the wall in front of you for a full range of motion. That’s one rep.
Toe spread/tap Stand with your feet flat on the floor, shoulder width apart. Raise and spread all of your toes, while keeping the ball and heel of your foot in contact with the ground. Try to lower each of your toes individually, starting with your pinky and ending with your big toe. That’s one rep.
Exaggerated eversion/inversion Stand with your feet flat on the floor, shoulder width apart. Slowly shift your weight toward the outside line of your foot, tipping the soles of your feet inward towards each other. Reverse the movement so that the soles of your feet rotate away from each other with the weight now on the inside line of your foot. That’s one rep.
Towel Grabs Sit on a bench or chair with a rolled up towel at your feet. Grip the towel with your toes of your right foot and pass it to the toes of your left. That’s one rep.