enhancing the health of the everyday athlete – efficient barefoot movement stephen gangemi, dc,...
TRANSCRIPT
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Enhancing the Health of the Everyday Athlete – Efficient
Barefoot MovementStephen Gangemi, DC, DIBAK
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Moving - Gait
• Gait dysfunction Health dysfunction• Kinesthetic sense: the relationship between
the nervous system and the sensory feedback provided by each foot – 7,000+ nerve endings
• Proprioception: sense of position, posture, equilibrium
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What Disrupts Gait?
• Health Problems:– Structural (current or past injuries, posture,
excessive training – duration / intensity)– Nutritional (diet, hormonal stress)– Emotional
• Improper footwear• Orthotics – a brace that supports dysfunction
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• Nothing worn on the foot can improve its function
• A bare foot moves in the most efficient, natural, and healthy way (in a healthy individual)
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Modern Footwear
• Soft midsole
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Elevated Heel
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Line of falling weight moves forward with heels
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Motion Control
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Footwear Industry Claims
• Run faster• Jump higher• Be stronger• Exercise muscles not otherwise used with
competitor’s shoes or while barefoot
Yet there has never been any research to validate such claims
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Injury Prevention?• None of which can be substantiated through
any scientific study• Numerous studies on injury promotion:
– Journal of Injury, Function & Rehabilitation, Dec 2009: Running shoes protect the feet at the expense of increased joint torques at the hip, knee, and ankle
– British Journal of Sports Med 2010: Elevated heels and cushioned shoes relationship to injuries
– Medicine & Science in Sports & Exercise 1991: Running shoes and diminished sensory feedback and injury increase
– More: runblogger.com, naturalrunningcenter.com, philmaffetone.com
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Barefoot or Shod?
• Recently, there has been a significant move towards minimalist type shoes and barefoot walking and running
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• Experienced, habitually barefoot runners will avoid landing on their heel.
• The natural motion during barefoot running is to land with a midfoot, or even a somewhat forefoot strike.
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• A heel strike (while running) most often results in a significant stress to the body, whereas a midfoot or forefoot strike does not
• Most running shoes are developed to promote a heel strike, and therefore an unnatural running and gait cycle
Heel strike
Midfoot/forefoot strike
Ideally the body’s center of mass should be over the foot for the lowest loading
rate
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Healthy Footwear
• No arch support – the arch needs to flatten upon impact to dissipate shock
• Arch supports support the arch, not the ends of the arch a weak and dysfunctional foot
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• Stack Height11mm heel 7mm forefoot
11-7=4mm drop• Drop
• “Zero-Drop”
Low Stack & Drop
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Shock• No Stability or Motion Control – natural
pronation deflects shock• Tibialis Posterior plays an important role
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Toe Box
• No cramped toe box – so the toes can splay apart to soften landing
Widest at the toes
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Cushioning? No!
• Cushioning does not absorb shock – it tricks the body by sending false information to the brain – “Is this a soft surface or hard?”
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The Harder the Surface the Softer the Landing
Nice Gait Kid!!
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• The harder the ground the more the body will adjust with more knee flexion and pronation
• Pavement is the easiest to walk/run on barefoot
• Natural terrain is unpredictable
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The Ideal Shoe?
• Depends on the individual,• But generally:
•Roomy forefoot (1/3-1/2” in front of big toe)•Close to the ground throughout (low to zero-drop and a low stack height)
•Wide Toe Box
•Flexible in all directions
•Firm sole (not soft or “cushiony”)
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Barefoot as much as possible, shoes when needed
• Wear shoes that will not harm you during your daily activities and during exercise; this includes disrupting your gait
• Notice that the word “benefit” was not used, as footwear is not meant for this reason
• Footwear should only protect the feet from damage that may occur from the particular environment
• There is a transition period into more barefoot walking and minimalist-type shoes as the weakened muscles, tendons, & ligaments regain their strength; transition as comfortably and as safely as you can
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More on Barefoot, Minimalism, and Injury Prevention & Treatment
www.sock-doc.com