Barefoot training
A blog post from FreshFit MK
Barefoot Strength Training
Barefoot training seems to have been in resurgence for the last decade or so with countless coaches and trainers extolling its benefits. Even the latest 'innovations' in footwear technology have been designed in an attempt to mimic the natural action of the foot; Vibram Five Fingers and Nike Free the most popular examples. So what's the reason for the barefoot 'revolution' and how might it benefit your training?
The Importance of the Feet:
In any free standing structure, the foundations are of critical importance to the overall stability. In our human structure the feet are the only point of contact we have with the ground. They must not only be able to withstand substantial impact forces whenever we make contact with the ground, but also be able to transfer the forces that we develop in the body. The feet must have adequate strength, mobility and proprioception in order to provide a solid and efficient base for performance, however these qualities are lacking in the majority of the population. If the feet are weak then they are likely to limit the progress you can make within your training and also increase the potential for injury. This doesn't always mean injuring the foot or ankle directly however; if the feet can't do their job effectively then extra stress is placed further up the body on structures such as the knee, hip and lower back.
The Issue with Running Shoes:
The feet are designed to work without the restriction of footwear. Each foot contains over 30 individual joints, 100 muscles and 200,000 nerve endings. Traditional athletic or fashion footwear doesn't allow the foot to move and react to the surface in the way it's meant to. If the foot isn't able to function in its natural manner then over time it will become weaker, less mobile and less proprioceptive. If the foot can't react and respond to the ground then it's unable to provide appropriate feedback to other structures further up the chain and the risk for injury is therefore increased. Instances of knee valgus (where the knee buckles inwards), a significant risk factor for knee injury, are noted to be closely related to the use of footwear. This is particularly noticeable when movements become quick and chaotic such as cutting and turning movements.
Over-reliance on trainers is often implicated in a loss of ankle mobility. The raised heel places the ankle in a plantar-flexed position which over time will effectively become what the body recognises as the new default ankle position. This can often result in a restricted range of motion in dorsiflexion. This is not just counterproductive to the performance of many activities but also increases the risk of faulty movement patterns, due to compensations that occur further up the chain, and potential injury. Training shoes also cause an anterior translation of force because of the raised heel. This means that activation in the quadriceps is increased and activity in glutes and hamstrings is reduced. Given that the underdevelopment of the posterior chain is so prominent in the both the athletic and general populations, footwear further promoting quad dominance may not be appropriate.
Force Transfer:
Running trainers are, by design, made to deform in order to absorb and disperse impact forces. Whilst this type of cushioning may be desirable for reducing the forces acting upon the lower limb, as well as for overall user comfort, it will reduce the amount of force you can put into the ground. When you're squatting or deadlifting, for example, you want all the force that you generate to be transferred to the ground in order to get the bar back up. If you're wearing cushioned running trainers when you lift then you're wasting energy. Shoes designed for power and strength activities are therefore either thin-soled like sprinting spikes and deadlift slippers, or made from materials that won't deform such as wooden soled weightlifting shoes.
Personally I'd recommend keeping the shoes on for training that involves high impact forces such as jump training or anything plyometric. Olympic lifting can be potentially be implemented, particularly any power or pull/high-pull variations. Lifting shoes may be necessary for squat cleans/snatches if athletes struggle with ankle mobility and would also be advisable for heavy sets. The increased speed of movement generally increases likelihood of pronation so again be vigilant.
Remember, strength must be built on a solid foundation. Keep those feet strong, mobile and receptive