Claw toes and bunions, even ankle sprains and problems in the rest of the body: all of this can be caused by the use of inappropriate clothing on the feet. What features should we avoid? It is explained by kinesiologists and traumatologists.
From “do it” to “nothing is impossible”: the appeal of the major sports shoe brands is a personal epic. An objective which, in recent years, has taken on the task of strengthening the management and self-help books, with support from influencers and social networks. Not being on a race track or on a soccer field doesn’t matter: even if you’re locked up and quiet in an office, it’s better to sneak in and be “victorious” at the end of the day.
Other shoes, on the other hand, appeal to “values” such as comfort, durability and elegance in their advertising. To what extent does what brands tell us, with superstars involved, influence the choice and purchase of a shoe or sneaker? And vice versa: to what extent do the characteristics and needs of our feet affect the purchase of a product? Even if the question remains open, it is clear that marketing seems to have more weight.
But from need to desire there is only one image. Today, it is common for people to own more than one pair of shoes or sneakers, which has led to the rise of a multi-billion dollar industry. To get an idea: according to Statist the global footwear market has generated nearly $382 billion in sales, and is expected to exceed $470 billion by 2028.
The problem with ignoring one’s physiognomic needs and getting carried away with aesthetics is that there is a high risk that this garment, which is supposed to be designed to protect the feet, will end up causing damage.
“The use of inappropriate shoes, added to today’s sedentary habits and the lack of specific training, such as stretching the Achilles tendon and all the posterior musculature, cause many problems for which people consult today”, explains Marcelo Jara, ankle and foot surgeon. at the RedSalud Providencia Clinic.
He Hallux valguscommonly called onion, the hallux rigidusanother big toe injury, metatarsalgia or hammer toe are some of the common injuries associated with wearing shoes that don’t really fit your foot. It also increases the risk of twisting and spraining the ankles. And the list of damages does not only focus on the feet, but can also extend to the knees and the spine.
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foot health
“Some people in poor health can affect the whole body,” says kinesiologist Josefina Kutscher, founder of Arquitectura Corporal, a center that seeks to teach the natural movement of the human body, “to live longer and more effectively.”
The foot is made up of 33 joints, surrounded by cartilage that does not benefit from permanent irrigation. “Blood, which is the main repairer of the body, is not able to reach them,” he explains. To feed them, movement is necessary; however, modern footwear would not fully respect the biomechanics of the foot, preventing its natural functioning.
“Imagine the amount of movement the foot needs to feed those 33 joints. But we give it to them for the use of these modern shoes, which do not allow movement, ”says the kinesiologist.
Óscar Achiardi, educational manager of the School of Kinesiology of the Pontificia Universidad Católica de Valparaíso, explains that there are three essential elements that allow the foot to be flexible, to adapt to different surfaces and to be able to cushion when we are moving. .
The first is a passive component, which corresponds to the plantar fascia, an elastic tissue located on the sole of the foot which “collaborates in maintaining the arch of the foot”.
The second is active, corresponding to the “intrinsic musculature of the foot”, responsible for increasing stability through its contraction. And third, there is a neural component, made up of a series of sensory organs located in the skin, muscles and joint capsules of the sole of the foot, dedicated to “informing” the central nervous system when a greater stability or greater stability is needed.
For Achiardi, the problem with traditional shoes is that, generally, “they are built with firm materials and a thick, rigid sole, with reinforcements in the heel and medial longitudinal arch that support and protect the structure. of the foot”, thus replacing the function of this part of the body.
Shoes to avoid
According to Achiardi, there are three main characteristics that we should avoid in shoes, due to the negative effects they can have on our bodies. These are, at least, “the most harmful”:
1. Shoes with toecap “or with a very narrow front part”
A shoe or slipper that traps the fingers and generates pressure between them “takes away the natural movement of our foot and, in addition, can generate compression injuries, as is the case of Hallux valgus or onion”. This injury, explains the kinesiologist, is produced “almost exclusively” by wearing pointy-toed shoes.
“It’s very important to avoid pointy shoes, because it’s the big toe that gives stability to the body when standing or running,” adds Kutscher. The kinesiologist says that hallux —scientific name for the biggest toe— should be “wide open, so that the foot has a greater base of support and the arch of the foot does not fall”.
2. Shoes with heels or very high heels
It has been verified that the frequent use of heels produces a series of postural adaptations in the foot, ankle, knee and hips that can even affect the spine, generating an overload of certain structures, such as the muscles. , tendons and ligaments.
“The constant ‘on tiptoe’ position of the ankle and foot tends to shorten certain structures, such as the triceps surae muscle and the plantar fascia,” Achiardi describes. The very high and often very narrow heel “does not allow good weight absorption during the gesture of walking, which means that this force is absorbed by other parts of our body, such as the joints of the lower limb and the back. “
“If I’m with a heel, the thrust shortens the steps and doesn’t allow the calves to lengthen or the hips to fully extend. By not feeding on movement, problems like osteoarthritis, hip impingement, as well as plantar fasciitis can appear,” adds Kutscher.
3. A very stiff shoe
The normal development of the foot, and of our entire musculoskeletal system, depends to a large extent on the mobility and adaptability of the foot when we move. “A very rigid shoe restricts the normal mobility of our foot, because it works like a “cast” that keeps it in a specific position. In reality, the foot must function as a kind of shock absorber, like that of vehicles, which deforms to absorb and accumulate energy when we move,” explains Achiardi. That is why he draws attention to this point, especially when it comes to dressing girls and boys.
old habits
Despite the above, Achiardi maintains that there are “several reasons” for wearing traditional shoes, “like climbing a hill, exercising in a gym, or even just for aesthetic reasons.” The problem lies in the timing of their use. The longer it is, the greater the risks.
Traumatologist and foot and ankle surgeon Marcelo Jara, transversal coordinator of the sector at the RedSalud Clinic, thinks something similar: “It’s not that a type of shoe is demonized: it’s the conjunction between this footwear and a sedentary lifestyle that brings more problems,” he says.
Jara argues that the shoes can become unsuitable when used for a long time and “under inappropriate conditions”. In most consultations, he says, “you see things falling into place. For example, a hollow foot – when the arch of the foot is more pronounced than normal – a flat foot or claw toes, and to this is added muscle shortening, due to lack of exercise”. In this sense, traditional shoes can aggravate the aforementioned symptoms.
Exercising with your feet is essential to avoid injury, especially when you get used to wearing traditional shoes, which immobilize the muscles and joints in the area. “Stimulating the fascia, musculature, and neural components through targeted exercises that activate and strengthen the musculature of the foot is important,” says Achiardi.
The trend barefoot
An alternative to traditional footwear, and one that is growing around the world, is the use of minimalist footwear, a trend also known as barefoot, which in English means “barefoot”, of which Josefina Kutscher is a promoter. “The only function of shoes is to protect us from dangerous surfaces. There are no others: neither support, nor correct, nor enhance, nor dampen”, specifies the kinesiologist.
One of the merits of minimalist shoes is that they respect the biomechanics of the foot, which allows walking and moving in a “natural” way and strengthens the muscles of the feet. “We are designed to stand, walk, run, jump, cushion. Putting external objects on the feet, like shoes or slippers, only interferes with their natural functioning and that of the whole body,” says Kutscher.
A minimalist shoe is characterized by a sole zero falli.e. completely flat. Also be flexible and with a wide tip, in which “the fingers fit well and can dance inside the shoe”. They are also ergonomic, which is why they “stick” to the foot and generally lack arch and heel support, which stimulates the development of the foot’s intrinsic musculature.
Kutscher says minimalist shoes offer the ability to “rehabilitate” feet that until now had “weak” muscles due to the use of traditional shoes. However, it does not go from one type of shoe to another. “It would be like going to the gym and trying to lift 100 kilos; Inevitably, you will be in pain, ”says the kinesiologist.
What corresponds then is to make a transition: “Put on the minimalist shoes for 10 minutes, go for a walk, cross rough terrain and start activating the muscles of the foot.” And so, gradually increase the duration of use.
Óscar Achiardi also recommends the use of minimalist shoes. He suggests that transitioning to the latter includes daily exercise routines focused on stimulating and activating the “intrinsic foot muscles, which are primarily responsible for maintaining the normal shape and function of our feet”. You can review some videos with examples on Instagram Body Architecture.
Source: Latercera
I’m Rose Brown , a journalist and writer with over 10 years of experience in the news industry. I specialize in covering tennis-related news for Athletistic, a leading sports media website. My writing is highly regarded for its quick turnaround and accuracy, as well as my ability to tell compelling stories about the sport.
