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Are Your Shoes Causing You Injuries?
by Shin Ohtake on Thursday, February 11, 2010 • 24 Comments
Every few months all of the major footwear companies come out with their latest and greatest running shoes. Some even have built-in computers that help you keep track of how much you ran!
Nowadays every possible technology you can think of is being implemented into the shoes…heck with all of the money being spent on R&D, you’d think they’d be able to make shoes with wings so you can fly!
Unfortunately, most of the new technologies are more about hype and marketing gimmick then anything that’s actually useful or beneficial.
In fact, the latest research done on runners wearing the latest technologically advanced shoes, is that it actually puts more stress on your leg joints including your hips, knees and ankles than walking in a pair of high heels! Can you imagine that?
The truth is you don’t need to get caught up in the hype and pay hundreds of dollars for a pair of athletic shoes that may look nice, but can actually harm you. There’s a much better solution that’ll save you a lot of money while improving your athletic performance and keep you injury free. Check out the full story below.
Quoted from www.medicalnewstoday.com
In a study published in the December 2009 issue of PM&R: The journal of injury, function and rehabilitation, researchers compared the effects on knee, hip and ankle joint motions of running barefoot versus running in modern running shoes. They concluded that running shoes exerted more stress on these joints compared to running barefoot or walking in high-heeled shoes
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It’s quite interesting to note that the more we spend on achieving comfort the less it seems to be good for our bodies. Ultimate comfort and luxury convenience is the pinnacle of our modern society and it’s also the down fall of human functionality. It’s a sad irony, but true.
I think instinctively, humans are lazy. We constantly try to find ways to do things faster, more efficiently and with less work. And although that drive has accelerated human advancement, it’s come with a price…the loss of our basic human functional movements.
But not all is lost…yet! In fact, getting your functionality back isn’t hard. A great place to start is by getting rid of your expensive multi-colored logo flashing, gadget filled running shoes (or at least put them in your closet for the time being) and instead opt for a pair of simple flat shoes, with no frills but just a good fit.
In fact it doesn’t even have to be running shoes. Any shoes that’s light, has thin flat soles and fits your feet well should do.
A good tip: The more it resembles being barefoot the better.
I wrote an article, not too long ago about the benefits of running barefoot. The entire concept is based on the fact that we evolved by running barefooted, so our anatomy (bone and muscle) developed in such a way that we’re actually best suited to run barefooted. And now a recent study by Dr. Casey Kerrigan, MD. (JKM Technologies LLC) further strengthens that point.
When you run without any support under your feet, you automatically change the way your run. Since you don’t have the cushion under your heels anymore, it forces you to run on your forefoot…which is actually the way we’re supposed to run! (Check out my video on how to run on your forefoot)
But don’t worry if you can’t do it, or you’re worried that it’s too extreme of a change to go from running with shoes to running barefoot. The real important part is isn’t about running, but about starting to use your feet again.
Just by taking your shoes off and walking barefoot in your house, you’re already re-awakening your feet. There are more than 100 intrinsic muscles, tendons and ligaments that support all 26 bones and 33 joints that make up your feet.
Even though your foot muscles are small, they play a vital role in maintaining proper postural alignment, body balance, body mechanics and even weight distribution. And the 200,000 plus nerve endings located in your foot allows active stimulation of proprioception and acute awareness that enhance all human movements.
Many of the strongest power lifters in the world lift barefooted or with just a pair of thin flat soled shoes. They feel it helps them generate more power and stability from being able to feel and grip the floor when they pull 700 lbs off the floor!
It’s just another point, that conscious movement is initiated from your feet and without it you’re functionality is altered. Strengthen your feet and you’ll move better, prevent injuries, be stronger and enhance your overall fitness level.
Here’s a few simple ways to help you strengthen your feet:
- Take your shoes off as often as possible
- Walk around your house without shoes
- Workout** without shoes or with thin flat soled shoes
- Run barefooted or with thin flat soled shoes as often as possible
- Walk outside with thin soled shoes and be conscious of how you walk and what’s underneath your feet
**If you workout without shoes or with a pair of thin soled shoes, makes sure to perform functional full body exercises so you can take complete advantage of strengthening your feet to increase your proprioception, balance, postural alignment and athletic performance.
Compare the way you feel when wearing thick soled shoes vs. thin soled shoes (or barefoot)?
Do you think comfort has any place in the world of functionality?
P.S. If you’re unfamiliar with full body exercises, you can check out my Max Workouts program. It has over 40 full body functional exercises (all with pictures and detailed instructions) programmed into short, but high intensity workouts to help you maximize your calorie burning potential and get you strong, lean and fit.
I’d love to hear what you think. Share your thoughts and leave your comments below!
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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24 Comments
Posted by Catherine Bell on 02/11 at 05:09 PM
Sounds the normal way to go. Would a pair of dunlops be the way to go? They’ve been around for years, are flat footed and the tilers wear them for roofing. 
Posted by george on 02/11 at 05:30 PM
Question:
Shin I have a leg length inequity, i broke my right leg when i was younger and my right leg is now about 1/4 or so shorter. I have a lift put in my orthodics to allign my hips etc…. it seems to help a bit. I even try and wear my shoes around the house just to keep the hips alligned. What are your thoughts or better ways for me to deal with my leg length inequality?
thanks
Posted by Linda E. Paxton on 02/11 at 05:32 PM
Hey Shin I have been doing the wii fit excercises and u do them either in barefeet or sock feet cause u have the balance board. I also have pre diabtes and I have diabetic socks too. They are looser at the top for more circulation of the feet. I believe this works well in the winter months to do this.
Linda:)
Posted by Sarah McMullen on 02/11 at 06:12 PM
Hi guys:
I have really been enjoying the barefoot way of running. I have to work up to doing it a lot because it uses different muscles in my calves and feet. I have used the rubber swimmers shoes that are flat and flexible. But I have also used, with great success, regular Converse type flat shoes, popular in the 1950s. I ran in these last week and I was able to run on the balls of my feet quite well in them. When I was tired I would shift to landing more in the middle of my feet.
Posted by Vanessa on 02/11 at 07:51 PM
Hi Shin-I have a high instep that I find if I wear flatter shoes,I don’t get the support and end up with sore knees after a prolonged period in the flat shoes or running in them. Is there any “in between” type shoe or recommendation as I realise that not all feet/people are built the same and a ‘generic’ recommendation makes sense?
Thanks for this article-interesting.
Posted by Denise Marriner on 02/11 at 08:14 PM
Hi Shin
I have been running in vibrams five finger shoes for 6 months now. It took me about 6 weeks to adjust but now I find it difficult to put on a pair of $200 runners and run. The runners feel so heavy and restricting. I do a lot of running and I have not had any problems whatsoever with the vibrams. I totally agree with your article and so does a doctor that I recently had this conversation with.
Regards
Denise Marriner
Queensland, Australia
Posted by britt on 02/11 at 08:28 PM
Hi! I realy disagree that barefoot/ this soles is the way to go. I’ve had foot/knee/back problems in the past, and I find that the only time my feet feel great is in my Asics Gel Cumulous running shoes. This soled sandals / tennis shoes / boots (Uggs) / barefoot has really causes a lot of problems including tendonitis. Although I like the idea of strengthening the feet by working out barefoot! I’m definitely going to try that, as I love being barefoot.
Posted by melanie on 02/11 at 08:41 PM
Kia ora Shin
Yes i have noticed a different when i am training in flat shoes and shoes that have a heal.
I used to run barefeet till i was 25yrs and was told that i should not be runing barefeet, as it coused injuries to your hips/knees & low back.
I remember that when i first ran in shoes they were so heavy that i was more score form wearing them, i always loved the freedom of barefeet and i never seemed to get score feet prior.
Cheers Mel.
Posted by clifford on 02/11 at 10:01 PM
thanx for good advice
Posted by Nathalie on 02/11 at 10:45 PM
I totally agree! I have been taking ballet class for 10+ years and my feet are very strong! We wear soft canvas shoes with just a small section of suede at the heel and ball of the foot for a bit of traction. The exercises we do focus on working through the foot and floor and using all of our toes for balance. We do a lot of exercises where we balance on one leg and on the ball of the foot only…core strength comes into play here too. When we run or jump we always land on the balls of the feet….never on the heel.
I think a lot of people get into thinking that to help their leg, knee, hip and/or back problems they need heavy-duty supportive footwear or special insoles. To me that’s like wearing a cast on your foot…you can’t even move or bend at all…what happens when you’re in a cast? Your muscles atrophy and weaken causing more pain everywhere else in your body.
Posted by Shin Ohtake on 02/12 at 12:20 AM
dklaas,
Vibram five fingers are probably the best other than barefooted. But any types of shoes with flat minimal soles will do. 
Here are some other recommended brands:
Feelmax
Terra Plana
Vivo barefoot shoes (by Terra Plana)
Some bigger brands make thinner flat soled shoes as well:
Converse Chuck Taylors
Nike Frees
Puma (motorsports)
Posted by Shin Ohtake on 02/12 at 12:32 AM
George,
Most people have a slight leg length difference (up to 1/4 of an inch) with no problems. At greater than 1/4 an inch some people get symptomatic. If you have physical ailments from your leg length discrepancy then barefooted training may not be suitable for you.
Posted by Shin Ohtake on 02/12 at 12:39 AM
Vanessa,
I’m not a podiatrist so I don’t know of any shoes to recommend for you. You make a good point though, barefoot training may not be for everyone. But if you haven’t tried it out, it’s worth a try. Keep in mind though that if you’re used to wearing shoes or worse yet orthotics, it may take you quite a while for you to get used to it. Take your time, be patient and start out training just a few minutes at a time and gradually increase the time as you get more used to it. 
Posted by Shin Ohtake on 02/12 at 12:47 AM
Britt,
As I mentioned to Vanessa, barefoot training may not be for everyone. That being said, if you only get relief from wearing Asics Gel Cumulous running shoes, or any specific type of shoes…I question the source of your problems. It may not be the shoes that’s causing your problem, but rather a muscular imbalance or weakness that’s causing the problem. Just a thought.
Posted by Vaseem on 02/12 at 10:16 AM
I would recommend martial arts shoes, as these are designed as a substitute for complete barefoot training. I use my Taekowndo shoes for everything, from martial arts, weight training to running. Obviously most powerlifters know to use flat soles, - essential for deadlifting and Squats.
Ever since reading Shin’s article on barefoot running, I started running in my flats, using my forefeet. I have to say, it’s very tough on the muscle around the calves!
Incidentally, I think we’ve all become a bunch of wimps in the west. I trekked across the Karakoram and Himalayas a few years back, and whilst I was struggling up mountains with my latest hiking boots, the tiny local guides were bounding over boulders and loose stones, with just slippers on, carrying up to 40kg. And I’m a heck of lot fitter than the average bloke. Makes you think
Posted by Barbara Cool-Rafes on 02/12 at 11:52 AM
I totally agree with this article. My right leg gives me problems when I wear either running or walking sneakers. My right leg pronates and causes such intense pain in my shin that I have to stop walking. Lately, I went straight back home, changed my sneakers to ones that are flat and went back out. I was totally surprised that I could walk 4.5 miles wihtout any pain at all.
I have put my fancy foot wear in a box in my closet and only wear my flat sneakers for walking.
The only problem is it is difficult at best to find nice light weight flat sneakers.
Posted by Alexandra on 02/12 at 02:18 PM
I have seen you in your 5-fingered shoes, and i wish for me a pear too; i feel much better walking or running with barefoot, feel free…
Posted by Sam on 02/13 at 10:01 AM
I started running bearfoot on treadmill and in 2.5-3 mile time blisters are popping out just where I land - centre of forefoot just pass toes.In 50+ years this is second time I get blisters.Help?
Posted by Ernesto D Carson on 02/13 at 05:51 PM
I agree with the concept. I went barefoot alot when I was a kid. And, walking barefoot on soft pillowy grass feels good. The problem I have now is fear of running without shoes. I have worn Nike Pegasas for years. I have disfunction of the posterior tibial tendon of the right foot and probably have it in my left foot also. A podiatrist’s solution was a walking boot and would not suggest any strengthening exercises. Do you think I could work up to running barefoot and how could I strengthen my feet before running?
Posted by Heather on 02/16 at 01:07 AM
Shin, I don’t have much of an arch. So I do a lot of heal striking and putting weight on my arch too. Will the Vibrams help strengthen my feet so I get more of an arch back in my foot? I have a pair, but the last time a wore them I had shine splints from running on a treadmill with tennis shoes on. So I didn’t give them a full chance to help my running because I was already in pain. Mostly now I walk fast. Thanks for your input!
Posted by Ruth on 02/17 at 03:01 PM
Hi Shin,
I myself love to run but I have very uncomfortable heel pain in my right foot, especially in the a.m. when I get out of bed. I also have been told that I have plantar fasciitis. Do you think running barefoot or with flat shoes could help, or hinder me further?
Posted by Sam on 02/19 at 10:50 AM
question to bearfooted runners:did you developed calluses on botom of your feet.Does it effect you when you wearing dress shoes?
Posted by Elaine on 02/28 at 02:04 PM
I think you’ve answered this, but what do you think of the “Shape-Ups” and knock-offs? A bought a pair of Avia’s Avi Motion and after wearing them two days a week yesterday I experienced sudden and severe knee pain and swelling. Got to the doctor who said nothing is torn in the knee joint. Prescribed strong anti-inflammatory and leg rest. Could it have been the shoes, or perhaps a 45 minute go on Wii Fit the previous evening? Last summer I road biked 800 miles and my knees functioned fine.
Posted by dklaas on 02/11 at 11:44 AM
Besides the 5-fingered shoes, what is the best type of shoe to mimic barefoot running?