The Adam's Effective Sipes

As a profound adherent of the minimalist footwear lifestyle, I looked forward to trying out Altra’s new Adam. I found it to be an extremely versatile, balanced, and comfortable shoe that is supremely well adapted to everything you can do with your feet: from walking, to running, to just loafing around. This shoe is so advanced that just like the Adam who launched the human race, it is sure to launch a new era in minimalist footwear.

Comfort through technology

The comfort level of the Adam minimalist shoe truly has to be experienced to be believed. It seems to be a cliché that they are as comfortable as wearing nothing at all, but in the case of this advanced Altra shoe it’s very true. They are supple, flexible, and snug while still allowing plenty of room for your feet to move unhindered. The Adam seems to have taken minimalist footwear technology, design, and engineering to the next phase, and walkers, joggers, and runners everywhere can rejoice… and throw their expensive, heavy, and stultifying traditional running shoes in the nearest river!

Seamless removable footbeds

The performance rubber outsole of the Adam is what Altra has termed the BareSole, and at an almost paper thin 3.4 mm it starts to feel like an extension of your own feet. Footbeds are included to be fitted within the Adam but they can be left out if you prefer to really get that just-about-barefoot feeling when you’re walking, jogging, or running. The footbeds are free of stitches or seams so they also contribute to the heavenly level of comfort of this amazing minimalist shoe. I also never had the secure-cinch strapping budge by one millimeter all the time I was wearing them! These shoes are more secure than a Swiss bank account!

Razor sipes provide phenomenal traction

The Altra Adam not only does a great job protecting the feet from any roadside or trail hazards such as broken glass and sharp rocks, but it also provides cat-like traction on wet, slippery, and icy surfaces. The soles are molded with what Altra calls razor sipes and the best way to describe how they work is to drive your car in snow with regular street tires, and then change over to an aggressive tread winter tire. The difference is palpable as when you’re wearing the Altra Adam, you feel like you have so much traction you can walk or run anywhere at any time. Except straight up walls. Leave that to Spiderman.

Protects and cools your feet

Even though I’m writing this in Northern Indiana in January when I can only dream about heat, the Altra Adam seems like one of the best choices for barefoot runners on hot asphalt. The sole’s design and the breathable stretch fabric upper are so well thought out and engineered that the Adam should do a great job of keeping your feet cool through the warmest days on the most sizzling tarmac: The kind that would leave bare feet looking like you just walked across hot coals! On a nice hot summer day you want a nice T-Bone steak charred on the outside, not the soles of your feet!

The Altra Adam is a very impressive minimalist shoe which I recommend to anyone. It’s exactly what you want for casual and competitive running, and with the Adam shoe’s comfort, balance, and traction, it’s a natural complement to anyone engaging in my FloWalking method of better walking (http://www.flowalking.com/)!

To learn more about the amazing Altra Adam, check out http://www.altrazerodrop.com/

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One of the most notable problems that people who practice yoga have with regards to their feet is that in some positions their bare feet can slip and cause a fall. There are few things worse in yoga than doing a Garudasana Eagle Pose and end up crash landing on your beak because your foot slipped out from under you! Socks and slippers do not allow the toes to be free enough to grip and balance properly, plus they can overheat the foot causing it to sweat and slip even further.

Maximum traction, foot (and toe) flexibility, and breathability

Stick-e Yoga Socks http://www.stick-e.com/yogaaccessories.html solved all of these problems by engineering special socks specifically for the practice of yoga, pilates, karate, dancing and other athletic pursuits where maximum traction and foot flexibility is a prerequisite. Libby Andrews of Stick-e Products LLC invented this remarkable new form of minimalist footwear, and I can confidently say that she did a magnificent job. They’re really amazing!

 Stick-e Yoga Socks have cut outs for your toes so can better grip the floor or mat, and more importantly, so they can work! Most people do not think much about using their toes when walking or doing activities, yet toes are very muscular or as I say in my FloWalking http://flowalking.com/ workshops: “toes are tiny but mighty.” Men, in order to keep your self-respect, only use this motto about your toes and no other part of your anatomy.

Andrews has also designed the socks with a Stick-e bottom, so the next time you are doing the Adho Mukha Svanasana Downward Dog pose, you are less likely to end up sprawled out like a greyhound on a skating rink! The Stick-e surface held up well, even after I spent 90 minutes on the treadmill doing my FloWalking workout.

1/3 of yoga practitioners still wear basic socks or shoes

It’s estimated that yoga currently has over 20 million followers and about a third of them continue to wear socks or even shoes during their exercises because they are shunning going barefoot. All yoga enthusiasts, whether barefoot or wearing socks or shoes should try the Stick-e Yoga Socks to experience the ultimate in foot comfort, traction, and flexibility. Once you try some of the most basic yoga exercises while wearing these socks, you’ll never do yoga in any other way!

Superlative for FloWalking

I recommend Stick-e Yoga Socks to all my patients who do yoga, but now I’m able to encourage people on yet another activity which these amazing socks are absolutely perfect for: All of the features that allow Stick-e Socks to provide such superlative advantages when practicing yoga are equally applicable to individuals who are engaged in FloWalking [http://flowalking.com/]! The additional comfort, freedom, control, and traction allowed by the Stick-e Yoga Socks can be a boon to any FloWalker! Let me leave you with a bit of yogic wisdom: Blessed are the flexible, for they shall not be bent out of shape!

To learn more about Stick-e Yoga Socks and Andrews’ other amazing Stick-e products go to http://www.stick-e.com/yogaaccessories.html

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Some people consider the fact that more and more people are successfully running barefoot some kind of scientific enigma. The “Free Your Feet” graphic below makes some of the science behind barefoot running easy to understand simply and eloquently. This artistic and pleasantly graphic interpretation of the various statistics and historical facts which support barefoot running makes some exceptional points:

Bulky Shoes Are Failing Us – Running while wearing athletic footwear exerts more strain on the joints of the leg and foot than walking in high heels!

The History Of Running Shoes – The Tarahumara of Mexico can run for two full days, covering up to 300 miles non-stop, wearing only leather thongs or tire strips!

The Science Of Barefoot Running – A comparison of the heel strike which is predominant when running with shoes vs. the more relaxed position of the bare foot landing on its ball.

The graphic goes on to show that traditional running shoes have been proven to create an extra:

• 54% hip rotation torque
• 36% knee flexion torque
• 38% knee varus torque

The graphic does close with a warning that transitioning to barefoot running is a process which should be done gradually, starting out with brief jogs before graduation to longer runs. It’s a recommendation which I heartily endorse!

Check out the entire graphic at: http://www.xraytechnicianschools.net/free-your-feet/

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As soon as you key in the words toe salad, you know that you are in for an unusual and entertaining experience, and that is definitely the case for the exciting new website toesalad.com. The name was first coined by founder Damien’s 11 year old daughter to describe the greenery collection left between your toes when you walk through tall grass wearing Vibram FiveFingers. If we consider a salad as a cornucopia of healthy and nutritious variety, we definitely arrive at a successful definition of the Toe Salad website.

A One Stop Site For Every Minimalist Footwear Need

In building what is truly a maximalist website for minimalist footwear, Damien has been able to incorporate:

• A directory listing every brand and model of minimalist footwear to be found anywhere
• A review system which allows participants to review and rate any footwear in the directory
• A “cork board” where links and photos can be shared
• A forum which is a great place to meet other minimalist footwear enthusiasts, chat, and get your questions answered

… and much much more.

Minimalist Footwear Donated By Manufacturers Is Being Raffled

Damien has integrated a marvelous spectrum of attractions and incentives into his new site, and has been amply supported by the minimal footwear industry which has contributed various sets of products to be given away to the site’s participants on February 15th. Anyone who creates an account; introduces themselves; writes a review; submits a link; or uploads a photo onto Toe Salad before that date is automatically entered into the draw.

The Review Department Covers A Burgeoning Number Of Products

One of the most remarkable aspects of Toe Salad is the concept whereby an ever burgeoning number of reviews are submitted by the site’s participants in the form of a review Wiki. The information provided by the reviewers is first-hand and personal thus the reader can be assured that they are not being submitted to a thinly disguised rewrite of a manufacturer’s spec sheet or press release. These are real people writing about their actual experiences with a wide variety of minimalist footwear, and no punches are pulled: If an aspect about that product is exceptional, it is lauded; if it is substandard, it is panned.

The Forum Is A Great Meeting Place For All Minimalist Runners and Walkers

The forum is a lively hub of conversations and discussion, with a popular section where new Toe Salad participants can introduce themselves, and various sections to discuss custom footwear designs and modifications, and even swap, buy or sell footwear. There’s also a department for each major manufacturer, and even an area where barefoot enthusiasts can gather. Damien is exceptionally open to advice on how to further improve the site and has thus set up a suggestions forum where he encourages a free interchange of ideas.

Toe Salad is a welcome addition to the online world of minimalist footwear and is a site where any runner can be educated, informed, and entertained!

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I know most people think their feet get enough exercise, but walking—even a lot—in supportive shoes, does NOT exercise your feet. It may exercise your legs and your triceps, but not the 18 muscles in each arch of our feet or  many of the other muscles entering our feet.

Supportive shoes, arch supports, and orthotics allow our feet to function without needing to work most of our foot muscles. As the saying goes, use it or lose it. Worse, without strong muscles our feet are at risk for injury.

In general, shoes are detrimental to feet. Scientists and doctors have known about the effects of footwear on our feet for over 50 years, but most of the public believes feet require expensive, supportive shoes. In fact, in 1949 The Journal of the National Association of Chiropodists published “Survey of Feet in China and India That Have Never Worn Shoes.” The researchers concluded:

“People who have never worn shoes acquire very few foot defects, most of which are painless and non-debilitating. Shoes are not necessary for healthy feet and are the cause of most foot troubles. Footgear is the greatest enemy of the human foot.”

Clearly, the first step to healthy feet is to give up supportive shoes—or at least limit the amount of time your feet are in shoes.

By simply walking barefoot, you will start to use your foot muscles and your feet will soon become stronger. (Note: Only healthy people should give up their shoes. Persons with diabetes, poor circulation, impaired sensation or other serious problems should wear shoes.)

The best way to wean off supportive shoes and increase barefoot activity is by going slowly, and by supplementing barefoot activity with foot exercises.

Now, there are two sources for foot exercises. One is the book Fantastic Feet by Aliesa George and the other is the FootBook by Dr. Paul Conneely.

Fantastic Feet and the FootBook are both great little books with plenty of photographs and detailed, easy to understand instructions. Fantastic Feet is for the public, written in layperson’s terms. The FootBook is for physicians, written in medical terms. Some of the exercises in the books are the same but many are different, and for those who are serious about their foot health, both books offer unique and highly beneficial exercises.   

These books provide a superb workout for your feet, ankles, toes and arches. In fact, many of the exercises will benefit your entire lower extremity! From each book you can choose a handful of exercises that suits your needs and soon you will be on your way to healthy, strong feet.

References:

FootBook

Fantastic Feet

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A Moscow State Circus clown says he was told by circus management not to wear his oversized clown shoes following an accident in Britain.

They Don't Look Hazardous

Valerik Kashkin said after he broke the metatarsal bone in his left foot as a result of a fall from a high wire in the city of Liverpool he was told to avoid wearing his size 18 shoes as a safety precaution, The Daily Telegraph said Thursday.

“The shoes are an important part of my costume, and I was disappointed to be told I couldn’t do this part of my act,” Kashkin, 40, said.

Kashkin said he is confident in his ability to wear the shoes and still remain safe during his act, which consists of him crossing a wire while simultaneously playing a drum-kit, double-bass and trumpet.

“I feel fine, and think I could do it in the shoes — the impact might be lost on the audience now,” Kashkin told the Telegraph.

Moscow State Circus General Manager Paul Archer agreed the loss of the large shoes may detract from Kashkin’s act but he said the precautionary ban was necessary.

Source: UPI

Dr. Nirenberg’s Comments:

Usually, when we think of poor footwear we think of squeezing our feet into shoe that are too small.

However, this story reminds us that size does matter and shoes that are too large can be just as detrimental to our feet.

Oversized shoes can allow our feet to slide and cause friction resulting in corns, callouses or blisters.

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Tank tops, shorts and flip-flops. They’re all part of the uniform of summer. But while the first two won’t lead to too many health problems — beyond exposing you to sunburn — you may want to reconsider your footwear plans, warn some doctors.

Dr. Rosty Serebryany, a chiropractor at Athletic Edge Sports Medicine in Toronto, says he’s seen a bevy of summer shoe-related injuries in his practice. Women may not be able to resist strappy shoes and sandals in the summertime, but those attractive pieces of footwear can lead to injury.

“They’ll be running for the bus or they might step off a curb funny, and they will roll their ankle or they’ll feel something get strained,” he tells CTV.ca.

The problem with sandals, Serebryany says, is that many don’t have straps at the back to hold the shoe on your foot. One misstep and you could be looking at summertime in a cast.

“If you’re getting no support from the sandal and you really roll your ankle, you can tear your ligament or even sprain or break your ankle,” he says.

If teetering on high-heeled sandals is a recipe for disaster, flat-soled flip-flops can march you into a world of foot and muscle problems, notes Scarborough-area podiatrist Dr. Kel Shirkin.

That’s because flip-flops offer no arch support whatsoever and can accentuate any abnormal foot biomechanics. Even people who don’t realize they have flat feet or a tendency to roll their ankles inward can have no problems all year long, only to notice aching feet, ankles and knees during a summer in flip-flops.

With a flat, foam-soled flip-flop, just walking on concrete for a few hours can cause the “plantar fascia”, the ligament on the bottom of the foot that supports the arch, to become strained. The condition is called plantar fasciitis and it can mean some stabbing heel pain over time.

“You’re going to have a lot of strain of the soft tissues and strains of the joints, which will cause pain. Which will lead to compensatory gait. Which will cause additional pain. Which will then drive them to my office and make me very happy,” Shirkin laughs.

Left untreated, plantar fasciitis can cause knee pain, hip pain and eventually back pain. So even what seems like mild, though somewhat annoying, foot pain could worsen into something like tendonitis if you don’t ditch the flip-flops at the first sign of pain.

Even the thong that runs between the first and second toe on a flip-flop can cause injury, notes Serebryany.

“If you’ve got just the one strap over the foot and nothing on the back to support your heel, all the force is coming down in between your first and second toe where the strap is and you’re going to create irritation in that specific area,” he says.

Not a summer-long solution

Neither Serebryany not Sirkin are anti-flip-flop. There’s nothing really wrong with them if they’re worn to the beach or in a locker room shower, as an alternative to going barefoot. The problem is some insist on wearing them all summer long.

“If you want to wear flip-flops, you should only wear them for a short period,” says Shirkin.

“But to walk downtown through the concrete jungle and go long distances all day long, I do not advise at all, because you’re setting up yourself for potential injuries to the foot.

“Common sense should prevail, but young women of today often choose fashion first.”

• Instead of flip-flops, a sport sandal is a better choice for supporting the foot heel and arch
• If you insist on wearing strappy sandals, choose ones that have a a strap around the heel
• If you insist on flip-flops, choose ones made of soft leather and stiff soles that bend only slightly
• Make sure your sandals fit, and your feet don’t extend beyond the edge.
• To avoid stress injuries and twisted ankles, avoid running or jumping in sandals or flip-flops
• If a day in flip-flops starts to cause pain on the bottom of your feet, use some ice and ibuprofen to bring down the swelling and ditch the offending shoes in exchange for proper shoes with good arch and heel support. Within a week or two, the pain should go away
• Never wear flip-flops to do yardwork or anywhere where you could injure your toes or toenails
• Don’t wear flip-flops or strapless sandals while driving, as they can fall off easily and get wedged under the brake
• Don’t forget sunscreen on the tops of your feet, which are highly susceptible to burns
• The summertime heat and humidity can worsen athlete’s foot, fungus and blisters. If you can’t keep your feet in good shape yourself, treat yourself to regular pedicures in a clean salon or with a podiatrist.

Source: CTV Canada

Dr. Nirenberg’s Comments:

I cannot agree more with this article.

Flip-flops, or as my son says flop-flips, are one of the biggest dangers to your feet and ankles, and don’t do anything to help your knees, hips or back.  If you insist on wearing  them, buy one that has the strap, or as I call it the “seat belt,” around the heel.

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If you’re a woman with foot problems—perhaps bent, crooked toes such as hammertoes or bunions, or corns and calluses—it’s not due to wearing high heels.

Our doctors, mothers, and even pop magazine articles have sold us on the idea that women’s foot problems are often from wearing high heels.

However, after treating hundreds of women who had horrible feet and swore they rarely, if ever, wore high heels, I began to question if high heels were really the reason so many women had foot problems.

Could women’s feet be genetically unique from men’s?

And could these differences make them more likely to develop foot problems, such as bunions or hammertoes?

The answer was a resounding yes!  

Like the female brain and most of her body, doctors are finally beginning to realize the female foot is remarkably different from that of the male.

A woman’s feminine frame (generally, wider hips and proportionately shorter legs) and her precise chemical physiology (pregnancy, menopause, and menstrual cycle, or lack of a cycle) profoundly affect her feet, altering their function, shape, and at times, chance of injury.

Even the shape of a woman’s foot is unique.

Compared with males, women have a foot that is shorter and narrower with an instep that isn’t as long (the average American woman wears a shoe size of 8.5).

Taken together, all these factors create a “female foot” that is more prone to foot problems, such as hammertoes, bunions, and pinched nerves—with or without high heels.

Does this mean I recommend you wear high heels?

That would be like a nutritionist recommending Häagen-Dazs!

High heels place your feet in a weakened position, causing foot problems that would develop anyway to worsen more quickly, and high heels worn excessively can cause their own unique foot problems, such as pinched nerves, bent toes, or a shortened, tight Achilles tendon.   

Wearing high heels should be thought of like a dieter having a hot fudge sundae occasionally: it’s a decadent treat.

The key word is “occasionally,” and you should add to that “briefly.”

Now that you know the truth about high heels, feel free to slip on a sexy, gorgeous pair and look stunning—briefly and occasionally—guilt free!

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Marc Jacobs Backward Heel

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Heelys are shoes with one or more wheels built into the sole.

Heelys are popular with children (the average Heely wearer is 9 years old) and more than an astonishing 4.5 million have been sold worldwide.

Common sense says putting a wheel on a shoe may not be the safest thing, but now a report ithe the May/June 2009 Journal of the American Podiatric Medical Association reports that wearing Heelys can actually cause changes in the way one walks – even if the wearer is not using the wheel to move.

In the case presented in the report, Heelys caused the body position to shift and change. The researchers concluded: The changes in the way the child walks in Heelys may have implications for long-term use with potential foot deformities and gait abnormalities.

 The researchers recommend limiting the use of Heelys and removing the wheel when the child is walking.

Please post your experiences with Heelys – good or bad.

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