Last week, we talked feet. Now let’s talk about the kinds of shoes they might live in.
The continuum: extrinsic to intrinsic support
Where should you be in the continuum?
The simplest place to start is where you are. If you’re used to a certain level of support, we don’t want to radically overhaul things. Instead, you may take a baby step forward by leaving your shoes off more often at home, or picking a slightly less supportive shoe for low-stakes parts of your day.
Stress fractures in runners tend to appear when people do too much too soon. So, it’s not running but volume management. A slow ramp-up gives your body time to adapt. How slow? You will probably want to give yourself weeks, not days, between any meaningful jump in barefoot or minimalist time.
Treat foot strength development like you would any other kind, i.e. done for shorter, more challenging periods – with plenty of rest in between. Think sprints, not marathons.
More on how to speed up the process in a bit. But first, if you’re experiencing pain or other issues, you may need to move up or get clinical guidance. See if you answer yes to any of the following:
- Do my feet hurt first thing in the morning?
- Am I dealing with tendinopathy anywhere in my feet?
- Do my feet fatigue quickly when standing or walking?
- Do I avoid walking barefoot at home because it feels uncomfortable?
- Do I rely on one specific shoe or orthotic to feel normal?
- Do my toes feel cramped, stiff, or hard to move?
Our go-to physiotherapist for all things foot (and running) related is Omid. You can book with him here.
Shoe Guide
Match the shoe to the task
You do not need one shoe for everything. But options are nice.
The right choice depends on your body, the exercise, and your current capacity. Shoes with thick, cushy soles often disconnect you from the ground. That doesn’t just mean sensation, it also refers to feedback and control.
Shoes with a toe box that’s too narrow (for you) can cram your toes together, changing mechanics.
For heavy lifting, some people do best with:
- Flat stable shoes
- Barefoot-style shoes
- Lifting shoes (elevated heel)
- Supportive trainers
When to get help
Ask a qualified clinician for help if you have:
- Persistent foot or heel pain
- Numbness, tingling, or reduced sensation
- Diabetes or circulation concerns
- A recent fracture, sprain, or tendon injury
- Pain that worsens with walking
- Morning heel pain that does not improve
- Achilles pain or swelling
- Sudden changes in foot shape, strength, or function
Final thought
Your feet do not need to be rescued from shoes. Nor do they need to be trapped in support forever.
Follow the middle path: Strengthen your base, find deep balance, and expand your movement potential.
GG
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One essay a week, written by Geoff. No hype.