Some thoughts about footwear

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Complicated much?

When discussing physical adaptations to modern life, the conversation wouldn’t be complete without touching on modern footwear. The minimalist trend that has taken hold in the running and training worlds has provided more options, but until recently most shoes came with a healthy build up at the heel. The differential from heel to toe, called stack height, can cause a host of issues depending on how big the difference is. It is not uncommon to see a standard running shoe with a 12mm differential from heel to toe. This is like wearing a moderate high heel all of the time and as we know from previous posts, the longer one spends in a particular position the greater the possibility of adaptation. If one works in a heeled dress shoe or high heel, then spends non-work hours in running shoes like this there is a good chance the calf area (gastrocnemius, soleus, etc.) is becoming shorter. When you stand on your toes you will notice these posterior muscles flexing to raise the heel; this is the same basic thing that is happening when wearing heeled shoes. Over time this will limit the ankle’s ability to dorsiflex, or bring the toes up toward the shin. IF you suffer from chronically tight calves this may be why.

When exercising this creates an imbalance that must be overcome by relying on other areas of the body potentially leading to plantar fasciitis and other overuse type injuries. Starting in an anteriorly biased position is not optimal unless you are training for something specific like Olympic lifting or girevoy sport. For most people flatter is better. 

While this is not representative of an exercise shoe it does explain the necessary adaptations, and problem, with high heels

Thanks to the minimalist shoe trend there are some great options out there from the likes of New Balance, Reebok, Merrell, and Nike. New balance’s minimus collection offers 0mm, 4mm, and 6mm offset options. 

New Balance Minimus Trail Zero, 0mm offset shoe

The New Balance Minimus 1010, a 4mm offset with a bit more cushion for those just making the switch to a flatter shoe

Nike is similar based on which “free” shoe you’re looking at. The 3.0 series sole is going to be the most minimal with a 4mm offset while 4.0 is a bit more cushioned with a 6mm offset. 

Nike Free 3.0 v4, 4mm offset shoe

For those of you out there that just don’t want to spend upwards of $100 on a pair of training shoes don’t forget the original flat athletic shoe, Converse Chuck Taylors. These will set you back about $40 or so and are great for lifting, though, I’m not sure I’d want to run very far in them.

The "OG" of flat shoes

There are more minimalist options out there, but i just haven't been able to bring myself to sport these... 

Vibram Five Fingers "shoes"

If you really want this feel just go barefoot. I've squatted and deadlifted barefoot and it feels good, though, many gyms aren't keen on it.

One side note, for those who have never worn a shoe this flat and minimal you may want to ease your way in. I found that my calves were quite tight after switching to a 4mm offset New Balance Minimus. It took a number of weeks of foam rolling and stretching to get them to feel normal again. I did alternate between them and a pair of Nike free trainers, which I found helpful.

In closing, try to be barefoot as much as possible at home to keep the foot muscles strong and work toward wearing a flatter shoe as often as possible.