Are jogging heels too thick and hurting your knees? Wearing "minimalist running shoes" for 6 months of exercise can increase foot strength by 57%?
Are jogging heels too thick and adding load to the knees? Are “minimalist running shoes” healthy?
It is generally believed that wearing shoes that are too rudimentary and insufficiently supportive for exercise may increase the risk of foot injuries. However, previous research from the University of Exeter in the UK pointed out that modern running shoe designs focus on “rear heel cushioning”, and thicker cushioning materials may lead to increased knee load and further injuries. Will running in rudimentary shoes cause serious leg damage?
Research from “Scientific Reports” shows that wearing “minimalist footwear” (meaning shoes that are lighter, wider, thinner soles, less flexible, and smaller than traditional shoes) in daily life, May be related to greater foot strength and reduced symptoms of foot deformities such as hallux valgus, claw toes, and hammer toes.
Wearing “minimalist running shoes” to exercise for 6 months increased foot strength by 57%?
A team from the University of Liverpool in the UK asked 22 subjects aged 18-55 to change the shoes they originally wore to “minimalist shoes” within 6 months; the other 24 subjects served as a control group for 6 months. I wore my own shoes throughout the entire journey without any changes. During the 6-month follow-up period, subjects were required to record their footwear wearing patterns, number of exercises, and whether they felt any discomfort during exercise every day.
After all subjects’ foot biometrics were recorded, they performed a foot strength test using the Toe Flexion Strength test, which quantifies the maximum moment strength around the metatarsophalangeal joint. The results of the study showed that compared with the control group, the group that changed their shoe wearing habits within 6 months had a 57.4% increase in toe flexion strength.
In addition, the team claimed that subjects who wore minimalist shoes every day experienced significant improvements in foot strength. The possible reason is that minimalist shoes are less prone to bending and do not have an “upturned toe” design, so the wearer must use more foot muscles to walk.
The team pointed out that although shoes with upturned toes reduce the pressure on the feet, they eventually lead to a gradual loss of foot muscles. Previous research from Harvard University also believed that the greater the toe curl, the greater the chance of suffering from plantar fasciitis.
Strengthen your feet and reduce the risk of thumb valgus and fractures
What are the health benefits of strengthening your feet? Study author Catherine Willems believes that in addition to reducing foot deformity symptoms related to foot muscles, such as hallux valgus, claw toes and hammer toes, it can also increase body stability and maintain a sense of balance. Especially if the elderly can continue to exercise their foot muscles, they can reduce the risk of fractures, joint degeneration, etc. caused by falls in their later years.
However, Willems said that foot muscle strength is only one aspect of foot function, and foot bones also need time to strengthen. Regular walking in minimalist shoes is more beneficial than foot-strengthening exercises alone because it strengthens the bones and muscles of your feet at the same time.
Willems suggests that when wearing minimalist shoes for exercise, you should walk to adapt to the feel of your feet and warm up properly before jogging to avoid serious foot injuries.
source:
How serious is the problem of falls among the elderly?
Influence of Footwear and Foot Strike on Load Rates during Running
Daily activity in minimal footwear increases foot strength
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