Got Shoes?

**P-funk** · 08-18-2006, 10:36 AM

We have had this discussion before about shoes to wear when training and we always come back to saying that "by design, humans were made to walk in barefeet.....blah blah....were shoes that are flatter and more natural." Then we talk about things like samba classics or the new nike free trainers.

just found this article from the NY times that pertains to this subject:

The New York Times. May 16, 2006. Kolata, G.

Is Barefoot Better?

Chronic foot, ankle and knee injuries continue to plague athletes and active adults alike. Some experts suggest that the evolution of athletic footwear may have increased the incidence of these injuries rather than protecting against them.

As shoe companies continue to enhance heel cushioning to improve shock absorption, increase stability of the ankle, and attempt to reduce pronation, the rate of injuries has increased. This comes along with epidemiological data, which shows that barefoot runners and people from “barefoot societies” have consistently fewer injuries to the foot, ankle and knee.

According to Dr. Mel Siff in his text Supertraining, the increased cushioning a shoe provides reduces the natural protective reflex of the plantar surface. This reflex response has a couple of important roles. First, it prevents injury by decreasing the rigidity of the ankle, which would place increased stress on the ligaments, and allow for reduced peak force on impact. Second, the reflex is responsible for allowing the nervous system to know the position of the knees and hips in order to stabilize the joints effectively. Thus, this sensory awareness may affect the natural recruitment patterns of the muscles that produce and stabilize hip and knee flexion/extension. As a result, Dr. Siff suggests that compression of any part of the sole during any closed-chain strength or explosive exercise (i.e. running, jumping, squats, etc) can cause general instability and consequent injury.

In addition to interfering with the plantar reflex, the height of the heel can shift the center of gravity forward increasing stress on the knee and altering optimal patterns of movement, which can make squats, dead lifts, lunges, and other closed-chain lifts unsafe.

Although a long-term solution likely lies with shoe manufacturers there are a couple things you can do to help protect your lower body. For example, during strength training wear a shoe with very little sole and no heel elevation. A soccer, wrestling or ballet-type shoe may be best suited.

Shoe manufacturers have begun developing sneakers that mimic barefoot running with very little sole and limited lateral stability. In the meantime, Dr. Siff suggests that we should attempt to spend more time barefoot to maintain the sensitivity of the plantar protective reflex and reduce the impact of wearing shoes.

Supertraining. Mel Siff (2003) 466-467

**Dale Mabry** · 08-18-2006, 10:58 AM

Wow, Mel Siff speaking from the dead, I wonder if the author of that article bothered to look up SIff to find out he had been dead for 3 years.

I love the Free Trainers...I walk around barefoot all the time, but the Free Trainers still make my feet sore. They are getting stronger, though.

**P-funk** · 08-18-2006, 10:59 AM

Originally Posted by Dale Mabry

Wow, Mel Siff speaking from the dead, I wonder if the author of that article bothered to look up SIff to find out he had been dead for 3 years.

I love the Free Trainers...I walk around barefoot all the time, but the Free Trainers still make my feet sore. They are getting stronger, though.

hobbit?

**Bakerboy** · 08-18-2006, 11:00 AM

^ Ballet shoes in the gym! LOL

**P-funk** · 08-18-2006, 11:01 AM

Originally Posted by Bakerboy

^ Ballet shoes in the gym! LOL

in powerlifting, the guys deadlift in little soft booties (like form the ER) now or in socks.

I like my samba classics for squating and deadlift because they are flat and raw. I like the olympic shoes for front squatting and olympic lifting because they have a hard sole and not a cushy bottom. I always hated squatting in running shoes.

**Dale Mabry** · 08-18-2006, 11:02 AM

Originally Posted by P-funk

hobbit?

Good or bad?

**P-funk** · 08-18-2006, 11:03 AM

Originally Posted by Dale Mabry

Good or bad?

good

**Bakerboy** · 08-18-2006, 11:08 AM

Is it illegal to compete in a meet barefoot?

**P-funk** · 08-18-2006, 11:13 AM

Originally Posted by Bakerboy

Is it illegal to compete in a meet barefoot?

powerlifting- I don't know that you can go barefoot. you can wear socks though. I doubt breafoot.

olympic lifting you can wear whatever shoe you want at local meets. You must have some form of olympic shoe for national and international contest though.

**fufu** · 08-18-2006, 12:03 PM

I wear my old style converse shoes when working lower body. They feel great, only 35 bucks too.

**Diablo1990** · 08-18-2006, 12:05 PM

I wear socks when I deadlift, my basement is friggan cold though so I wear a sweatshirt, beanie, pants etc lol

**CowPimp** · 08-18-2006, 12:05 PM

I've always preferred lifting in bare feet. It's good to know that there might be some merit behind it, heh.

**shiznit2169** · 08-18-2006, 12:31 PM

I have always worn regular sneakers and never had any problems

It's probably because i warmup/stretch properly and i train smart.

**P-funk** · 08-18-2006, 12:32 PM

Originally Posted by shiznit2169

I have always worn regular sneakers and never had any problems

It's probably because i warmup/stretch properly and i train smart.

that really has nothing to do with the article.

**Spud** · 08-18-2006, 02:30 PM

Hiking sandals work well for me, especially during the hot summer days when the air conditioning just happens to break.

**Spud** · 08-18-2006, 05:47 PM

I take that back. I got kicked out of the gym today because they caught me wearing those sandals.

Must have spent at least 30 hours in the weight room in those sandals, and they finally catch on.... took them long enough to kick me out.

**ccr_bballer33** · 08-18-2006, 06:09 PM

hmm, thats an interesting read. Just goes to show how people have different views on everything or really have no clue what is right or wrong. Every personal trainer I've had for plyos/leg work for basketball have always made myself and others use shoes with maximal support such as basketball sneakers. Now lifting barefoot does that pertain only to lower body exercises or are they saying overall it is best to use a shoe such as the sambas when doing any kind of exercise.

**Dale Mabry** · 08-18-2006, 06:51 PM

Originally Posted by ccr_bballer33

hmm, thats an interesting read. Just goes to show how people have different views on everything or really have no clue what is right or wrong. Every personal trainer I've had for plyos/leg work for basketball have always made myself and others use shoes with maximal support such as basketball sneakers. Now lifting barefoot does that pertain only to lower body exercises or are they saying overall it is best to use a shoe such as the sambas when doing any kind of exercise.

The issue could be that people have grown to rely on the support so much that their underlying musculature has become weak as a result. If you walked with crutches for a week, your legs would weaken since they would grow to rely on them. Similarly, a high top sneaker is essentially an ankle brace. This is not to say that you should play basketball in low top sneakers, just that training occasionally in shoes with less support off the field should, in theory, lead to a stronger ankle joint and less injuries while on the court.

**P-funk** · 08-18-2006, 09:08 PM

I don't know. Look at 60s and 70s basketball. They played in low top converse sneakers. I would say they didn't have any more injuries then guys today have. They probably even had less then the guys today.

**shiznit2169** · 08-18-2006, 10:31 PM

Ya, today's basketball sneakers are insane

Converse shoes

**Action-Jackson** · 08-18-2006, 10:42 PM

Interesting article. I wear shoes when I'm running and doing my training, I haven't encountered any injuries yet.

Thanks for the read.

**kenwood** · 08-18-2006, 10:47 PM

Originally Posted by shiznit2169

Ya, today's basketball sneakers are insane

- i have these shoes

Converse shoes

lol here the pic to prove it

**CowPimp** · 08-19-2006, 12:46 AM

Originally Posted by Dale Mabry

The issue could be that people have grown to rely on the support so much that their underlying musculature has become weak as a result. If you walked with crutches for a week, your legs would weaken since they would grow to rely on them. Similarly, a high top sneaker is essentially an ankle brace. This is not to say that you should play basketball in low top sneakers, just that training occasionally in shoes with less support off the field should, in theory, lead to a stronger ankle joint and less injuries while on the court.

I would think it's a similar concept to the debate as to whether or not one should wear a lifting belt. They have their place, but don't rely on them. Don't use the crutch unless you are performing at maximal effort and doing things which require it. If you aren't doing a lot of running, jumping, and agility work, then relying on your muscles to do the supporting makes sense. If you are doing these things, but not implementing an all out effort (Like technique work), then skip the ankle support. When you get in the game or in a scrimmage where you are going to be performing maximally, then utilize the additional support.

**PWGriffin** · 08-19-2006, 07:23 AM

Originally Posted by kenwood

lol here the pic to prove it

did you get a digi camera for your birthday or somethin??

**Spud** · 08-19-2006, 09:35 AM

Originally Posted by kenwood

lol here the pic to prove it

What's that thing that comes out of the back of the shoe?

**Bakerboy** · 08-19-2006, 10:45 AM

Originally Posted by Spud

What's that thing that comes out of the back of the shoe?

A flamethrower.

**Vieope** · 08-19-2006, 11:02 AM

I saw an interesting type of shoes a few days ago, a company made shoes with the type of soil you would like to walk inside of it. So you could go to work and feel you are walking on the beach or in a park. Walking barefeet but with shoes.

**Spud** · 08-19-2006, 03:34 PM

Originally Posted by Bakerboy

A flamethrower.

sweet!

**kenwood** · 08-19-2006, 03:44 PM

Originally Posted by Spud

What's that thing that comes out of the back of the shoe?

i dunno it tightens the shoe or w/e.

**The Monkey Man** · 08-19-2006, 08:06 PM

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