Your ‘Arch of Triumph’
By David • Oct 26th, 2008 • Category: Features •
Low/flat arches, high arches, normal/neutral arches. You’ve heard these terms, and like many, probably look to athletic shoes manufacturers (and running magazines) to point you in the right direction. To cure the handicap you seemingly poses. But do you?
I personally have somewhat low/flat arches. Yet, I’ve been running injury free for nearly 7 years now… and barefoot, can you imagine? It’s not the shape or height of your arch that’s really all that important. Interestingly enough, podiatrists conclude that a small percentage of people have an ‘ideal arch’. Hmmm… so maybe, and I’m going out on a limb here, maybe your foot is perfect — it just requires the (barefoot) exercise it needs. The STRENGTH of your arch and overall foot muscles are the key to healthy and enjoyable running/walking for a lifetime. Since switching to barefoot running back in 2002 my arch looks the same to the naked eye, but when I leave wet foot steps I can see that I leave less of my arch imprint. I no longer even consider arch type as it’s really an unimportant variable or description.
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Podiatrists write about ‘foot imbalances’ or ‘bio-mechanical insufficiencies’. At every turn I read warnings of barefoot walking or running, statements such as “your feet are (too) delicate and need proper support and/or cushioning” — I’m raising the bullshit flag. (Disclosure: I’m not a doctor, nor do I play one on TV, but I am a thinker) Oh, and footwear companies aren’t any better — they rake in billions of dollars by pushing their lab-tested, engineered, fancy named, technology-rich devices to save our poor dilapidated human feet. Thanks! What would we have done without you! Meanwhile, running related injuries are climbing…
Now, don’t get me wrong. There are people that have foot problems and require such specialists, people with teeth or vision problems go and see a specialist too. I’m not discounting their value within the medical community, so hold off on the death threats Docs. Foot problems are only widespread in shod nations, thanks to our own doing.
We can and should actively prevent foot problems, by not handicapping them through wearing running shoes. Don’t rely on external remedies (supports, inserts, insoles, running shoes, pads, etc.) when a perceived problem surfaces. In other words, don’t take the lazy route. It would be like getting an arm brace just because your biceps are too weak to lift something around the house. (hit the gym instead and strengthen your ‘perceived’ deficiency)
So what can you do? Well, if you have children, get them off on the right foot. It’s important they walk and run around barefoot as often as possible through the age of 6 years of age as these are important developmental years for the body. As an adult, begin barefooting whenever you can. Yes, it may not feel great at first - heck, neither does hitting the gym the first time in months or years, right? Next, begin to slowly introduce barefoot running, NOT jogging but running, into your training. Start with 5-10mins per day, increase time/mileage slowly and listen to your body. Within 3-4 weeks you should be able to run ~75% of your weekly mileage barefoot. And if it takes longer, don’t give up — it takes time to rebuild strength, agility and muscle memory in the feet.
So dear friends, your arch is a triumph of nature - don’t let anyone tell you otherwise.
Happy trails!
David is an instigator and barefoot runner since 2002.
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David,
I love your straight forward approach.Fortunately many other highly recognized professionals are finally raising the “bullshit flag”.In addition to the members of our medical advisory board individuals such as the ex-president of the American Podiatric Footware Society,the head of FISC,the ex president of the Canadian Chiropractic Society and many others are all saying that the way that we are treating current foot related pathologies is wrong with some going as far as to state that we have created these problems by cushioning and supporting our feet from birth.”What we are taught in school is wrong”.”Of coarse we can rehabilitate the foot”.If you are curious I would be happy to send you a free pair of insoles and shoes.The shoes will be releaesed in the new year and are a patented design that allow the foot to function as if barefoot.(simple)
Have a great day!
Lance
416-919-1151
The soles of my feet hurt. Al lthe time. I used to go barefoot in the house all the time. Can’t do that anymore. Only relief is my Birks. Getting fitted for orthotics today. I’m just sayin’.
Barefooting takes more than just walking around barefoot in the house! You need to ensure that you begin to strengthen the intrinsic muscles of the foot and the underdeveloped peroneals and tibialis daily. Unless you do a program of strengthening, then the only thing holding your poor arch up is the plantar aponeurosis and its just not made for that much stress all the time. I also advise that folks who may be even a few pounds overweight lose a bit as this helps the transition as well. There could also be underlying pathology of undiagnosed neuropathy for pain that does not go away in the lower extremity.
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Hello,
Great job. But not enought info. Where can i read more?
Thanks
Jinny
Hello. Great job. I did not expect this on a Wednesday. This is a great story. Thanks!
Hi David,
I must say I found your article very interesting. I was born and raised in South Africa, so have grown up being barefoot. The schools I attended made us play all our sports barefoot including soccer and rugby. Running barefoot is so natural and I walk arounf the parks in the UK barefoot all the time. I do get alot of funny looks but it feels so much better. If I could I would play my soccer barefoot but the places I play say its a health and safety risk.
Regards
Damien
The problem: I am very new to barefoot running. I cannot keep up with .5 to .8 a day on a treadmill without metatarsalgia flaring up in on my left foot at the ball of the toe nearest my my big toe.
The situation: I have high arches plus I’m carrying a couple of bowling balls with me when I run. E.G. I’m 6′2″ and 205 lbs rather than the 165-175 lbs that I was before I got too busy for my daily runs of 12.6 miles in 1:35. I started running again and was doing 5 1/2 miles in shoes. It was was rapidly bringing my weight down but my shoes were shot and I was having sprained ankle incidents while running straight. When shopping for a new set of New Balance 992s, I was introduced to barefoot and Vibram 5 fingers.
My Barefoot Running: Before committing to a new shoe, I needed to know if I could do barefoot. I started out short mileage as recommended. I did 100 meters for a day on the treadmill, and then .5 miles on the treadmill for a day. These short distances were so wimpy. So I took off morning for my normal 5 1/2 miles in the real world like I normally did in shoes. By evening it had become quite clear that I was a wimp. The next couple of days I discovered creative ways of walking with calve pain. I didn’t notice the metatarsalgia problem after the long run although the bottoms surface of my feet stung. About that time the winter blizzards came to Michigan, so I switched to treadmill. It SEEMS metatarsalgia started after a few days of .5 to .8 miles on the treadmill.
My Request: Perhaps with my weight down there wouldn’t be a problem. I’m looking for ideas on the best way for a heavy to make the transition to barefoot. My shot New Balance 992s feel really good right now. :D
Thanks!
Klose thanks for this beautiful win.
some bowling balls are heavy and i accidentally dropped one on my foot. it is quite painfull:;,
idk about technical stuff, but when something horribly traumatic happens to me, my mind completely blocks it out, i don’t remember it even when someone talks about it.
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