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
