Toe Shoes

Here is a little history about feet: A study published by American Journal of Orthopedic Surgery in 1905 examined feet of barefoot populations both in the Philippines and Central Africa. In that study they found that there was a natural spreading of toes. This natural spreading of toes provides a wide base that is needed for walking. In the same study, those who wore shoes displayed feet that were shaped like the owners shoes. In other words, toes are bunched together1. With shoes that elevate heel, posture changes and muscles in feet get lazy because they are not being used appropriately1. Lazy muscles in feet lead to conditions such as shin splints and runner's knees2. Running shoes shorten calf muscles whereas barefoot running shoes stretche calf muscles reinforcing good mechanics2.

Going barefoot has its advantages. According to a study conducted by Australian Physical Therapist, Michael Warburton reports that running barefoot decreases chances of injuries such as plantar fasciitis and ankle sprains. He also reported in his study that shoes increase a runner's risk of sprains because shoes limit awareness of foot position. To further explain, shoes desensitize sensors in feet that brings awareness of our foot position in space and upon contact with the ground2. According to Dr. Benno Nigg, founder of the Human Performance Laboratory at the University of Calgary, "barefooting puts fewer demands on the energy supply of the human body, costing around 3 to 5 percent less oxygen than running with a normal running shoe" 2. Vibram, a leading shoe company and maker of toe shoes advocates that there are 6 benefits to toe shoes:

  1. Strengthening of Muscles in the Feet and Lower Legs.
  2. Improves Range of Motion in Ankles, Feet and Toes.
  3. Stimulates Neural Function Important to Balance and Agility. When wearing Vibram FiveFingers, thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility.
  4. Improves Proprioception and Body Awareness. Those same neurological receptors heighten body awareness, sending messages about body mechanics, form, and movement.
  5. Eliminates Heel Lift to Align the Spine and Improve Posture. By lowering the heel, our body weight becomes evenly distributed across the footbed, promoting proper posture and spine alignment.
  6. Allows the Foot and Body to Move Naturally, Which Just FEELS GOOD.

How does one properly transition to barefoot shoes without causing injury? Exercise physiologist and Olympic marathon runner Pete Pfitzinger encourages users to start slow. Start running with barefoot shoes on sandy beaches or grass for five minutes. Then increase running to every other day. Eventually, you will be able to run 20 minutes at a time within a month. This will give your feet time to develop tough soles so blisters and injuries will not occur2.

References

  1. Ferriss T. Vibram Five Finger Shoes: The Barefoot Alternative. Available at: http://www.fourhourworkweek.com/blog/2009/05/07/vibram-five-fingers-shoes/. Accessed March 24, 2010.;
  2. Clift Z. The Barefoot Route. Available at : http://www.marathonandbeyond.com/choices/clift.htm. Accessed March 24, 2010.
  3. Health/Wellness::Anatomy::Biomechanics. Available at :http://www.vibramfivefingers.com/technology/health_wellness.cfm. Accessed March 24, 2010.