Barefoot running advocates often claim that shoes make your feet weak, but is there any scientific evidence to support this claim? In July 2016, a research paper was published that seemed to suggest the opposite. The study measured muscle activation in both barefoot runners and those wearing Asics joggers and found that foot musculature was more active in the individuals wearing shoes. So, why would wearing shoes increase muscle activation, and why would going barefoot have the opposite effect? Let's delve into the topic and uncover the truth about shoes and foot strength.

Why would wearing shoes increase muscle activation?

One theory suggests that wearing shoes increases muscle activation due to the concept of the leg and foot acting as a giant spring during running. When your foot strikes the ground, the leg and foot work together to cushion the impact. Imagine catching a cricket ball - it's much more comfortable and less painful if you use "soft hands" rather than rigid and extended ones. The same principle applies to running. If the shoe provides no cushioning, as in the case of barefoot running, the foot must relax and reduce rigidity to absorb the impact forces.

Why would going barefoot increase muscle activation?

The study mentioned earlier only measured muscle activation in the foot muscles. Generally, when one muscle is doing less work, another muscle compensates by picking up the slack. In the case of barefoot runners, changes in running mechanics occur to compensate for reduced shock absorption from shoes. This compensation often manifests as increased range of motion in the knee, indicating increased activation in the quadriceps and hamstring muscles.

So, do shoes make your feet weak?

Engaging in the same activity, wearing the same shoes (barefoot or your favorite Asics), and following the same routine (running the same 5km route) will condition your foot muscles for that specific activity. However, the body benefits greatly from variety, whether it's in footwear or training regimes. It is important to understand that foot strength is a result of a well-rounded training approach that includes a mix of activities, surfaces, and footwear choices.

What shoes should I wear to keep my feet strong?

If your goal is to reduce muscular injuries while running, it is advisable to change up your shoes regularly. Incorporating barefoot running on a light training run on grass can be as beneficial as using a pair of Hoka's for a 100km ultra road marathon. Remember, it's all about finding the right fit for you as an individual. Different activities and surfaces engage different muscles and provide unique challenges that contribute to overall foot strength.

Conclusion:

The idea that shoes make your feet weak is not entirely accurate. Wearing shoes during running actually increases muscle activation in the foot, whereas going barefoot can lead to compensatory changes in running mechanics and increased activation in other leg muscles. Foot strength is developed through a well-rounded training approach that includes varying activities, surfaces, and footwear choices. By incorporating diversity into your training routine, you can promote overall foot strength and reduce the risk of muscular injuries.