#18 - Your Shoes Suck.

https://youtu.be/Tgh6MfxTGeY - FOOT/ANKLE EXERCISE ROUTINE! How shoes impact your ankles/knees/hips/back -Feet are first point of contact with the ground – Will shift you forward (Leaning tower) -Raised heel shoes on flat ground mean we rarely get natural dorsiflexion – stiff ankles -Pronation is a natural thing, when we mess with that we alter the calf, ankle, foot, knee, hip movement. Pronation “Control” alters the foot strike -Thick cushioned shoes allow you to heel strike when running and actually make it harder to run correctly. This engrains very poor movement patterns. -Also, thick bottom cushion shoes increase the likelihood of lateral ankle rolling -Tight shoes prevent the toes from moving well which atrophies muscle and dexterity Choosing shoes based on Comfort/Functionality/Visual appeal - 3 Types of Shoes: Aesthetic – Value based on visual appeal Performance – Value based on improving abilities through technological features Training/Everyday – Value based on maximizing foot/ankle movement (Functionality) 3 Elements of a good Everyday/training shoe 1) Flat 2) Flexible 3) Wide in the Toe Box But what about arch support? Shoes and Casts/Crutches. Insoles and Corsets Should we be barefoot? Talk about transition to more minimal shoes Importance of training foot and ankle strength Hand/Glove analogy. Be barefoot more often Tip Toe walks, Barefoot jogging after practice, Individual toe movements Give yourself months to get used to less restrictive shoes and build movement over time Don’t I need different types of shoes for activity? Running shoes? And basketball shoes? And lifting shoes, and hiking shoes, and trail running shoes, and tennis shoes…?? -If shoe technology were really improving you should see a subsequent drop in injury -Marketing pushes you to think about the shoes, not your feet -Just because a shoe is made by an athletic brand does not make it an athletic shoe Consistency between different types of shoes Flip Flops and sandals Boots – High ankles, stiff midsoles High heeled shoes – work and dress up