The Minimalist Shoe Revolution

Ross Colomba MAT, CSCS, CK

Many questions have been raised about minimalist shoes. More and more people are beginning to wear them but are they good for everybody? Under what conditions should people use them? What is the benefit? I will attempt to answer these, among other questions.

The foot is an amazing part of our body. There is an estimated 100,000 – 200,000 exteroceptors in the sole of each foot. Exteroceptors are one of three types of receptors in the human body. Anytime sensory information is gathered from our environment, exteroceptors send this information back to the brain so that the brain can confirm that its original command is being executed properly. When walking or running, the exteroceptors in the feet send the majority of this biofeedback.

Daniel Howell, PhD, author of the Barefoot Book outlines a phenomenon called Shoe-Induced Neuropathy. Shoe-Induced Neuropathy is typical of the traditional running shoe. Its hard rubber outer sole & soft cushioned insole silence the biofeedback from the exterocpetors in our feet. This disables the brain to make subtle adjustments in our gait (proprioception) and can lead to inefficient and less graceful strides. Socks can silence this biofeedback even further.

The minimalist shoes produced today, by theory, are designed to give you minimal support so that all of those exteroceptors can do their job. Overtime, your body is said to get stronger through improvements in your gait and neuromuscular communication. A study done this year by the University of Memphis Neuromechanic Laboratory notes that although research is still premature “it is still possible that incorporating minimalist footwear into part of the training activity may lead to positive benefits for the athlete, such as improved running economy and improved proprioception.”

As a trainer, I would have to advise those trying these shoes for the very first time should have no other existing injuries or conditions to their feet or lower body. It is also important to prepare your feet by strengthening them.

The Vibram fivefingers website (http://www.vibramfivefingers.com/education/why_barefoot_works.htm) is a great resource and lists exercises one can do to prepare their feet to wear these shoes. Additionally, once you have strengthened your feet, allow them to get used to the shoes by wearing them during light activities and then gradually working your way up. As well, remember that deciding to wear these shoes will depend heavily on the sport you are playing or the activity you are taking part in. Stick to the regulations of your sport and wear safety shoes when necessary.