What’s the Deal with Toning Shoes?

A recent publication released by the American Council on Exercise (ACE) studies the effect of toning shoes on exercise and fitness. Such toning shoes include the Reebok EasyTone, Skechers Shape-Up, and MBT Masai shoes. The marketing surrounding these shoes focuses on faster and better results to fitness training. The aim of the study was to debunk these claims, and was funded by the ACE. The Council serves as the certification board for athletic trainers. The study comes from the University of Wisconson in LaCrosse.

The study design involved two sets of physically active females ages 19-27, and compared the two groups in five-minute intervals on a treadmill. Several different settings were used at random, and the shoes assigned to the volunteers were randomized.

To quantify the results, measurements of heart rate, oxygen consumption, calories burned per minute, and the subjects’ perceived exertion rate were taken during the time spent on the treadmill. In another group, electromyography (EMG) was used to measure the output of specific muscle groups. Muscles measured included the gastrocnemius (calf), rectus femoris (quadriceps), biceps femoris (hamstrings), erector spinae (back), and rectus abdominis (abdomen).

After having each of the subjects walk in all four pairs of the shoes (one regular pair of running shoes and the three toning shoes), the researchers came to the conclusion that there was no significant difference between the results of the group wearing regular shoes and the group wearing toning shoes.

These results, however, are questionable. For one, the time interval of five minutes is probably too short of an interval to truly notice any difference between groups. A more appropriate way of measuring this may be to have the subjects wear the shoes during their normal activities of daily life, or perhaps through what each individual considers a “normal” workout.

Also, the muscles studied with electromyography may be the wrong muscle groups to show a difference between regular running shoes and toning shoes. In a study by Scott C. Landry, published in the journal Gait & Posture in 2010, it was found that patients wearing MBT Masai shoes for one week during their normal activities had an increase in the activity of the flexor digitorum longus muscle (the muscle that controls toe flexion) as well as the muscles of the anterior and peroneal compartments of the leg. This study shows that the muscles used when wearing toning shoes were in fact different, but did not measure heart rate, oxygen consumption, calories burned, or perceived energy expenditures.

Conflicting evidence like this begs the question for more research into the area. An appropriate study would be one conducted by a group that does not have any conflicts of interest in the subject, and whose research could remain completely unbiased. It should involve a systematic approach, perhaps involving a comparison of subjects wearing the different types of shoes in both their normal daily activities as well as during exercise. Measuring vital signs such as heart rate and oxygen consumption, particularly during exercise would be an important parameter of the study, as well as expanding the measurement of specific muscle activity to include more of the extrinsic muscles of the foot.

To read the ACE study, please click here.

Central Florida Foot and Ankle Center

101 6th St Nw

Winter Haven, Fl 33881

Phone: (863) 299-4551

www.FLFootandAnkle.com

Functional Orthotic Devices

When it comes to healthy feet, one of the most popular options is the use of an orthotic device, or orthoses. These are the inserts that are put into a shoe, usually to address some sort of problem with the foot. There are cushioning inserts to relieve pressure, accommodative inserts for diabetic patients with sensory loss, and pediatric devices used to correct gait abnormalities.

A functional orthotic device, or functional orthoses, is a very useful tool in a wide range of people. Elite athletes, casual runners, and anyone that may be prone to foot problems use functional orthoses.

A functional orthotic device works by pre-positioning the foot into an optimal position prior to landing on the heel when walking or running, and maintaining an optimal range of motion through the gait cycle. This position is typically referred to as the “neutral position” of the subtalar joint, one of the main joints that dictates the movement through the foot.

Many people have a foot-type that is prone to rolling over to the inside of the foot (over-pronation), or a foot-type that puts excessive force on the outside of the foot (supination). By restricting the motion of the foot with a functional orthosis, the muscles, tendons, and ligaments are able to work more efficiently, and the chance of injury is decreased greatly.

If your podiatrist recommends that you wear functional orthoses, there are a few steps that they will take to ensure that your customized pair will fit and work properly.

First, an assessment of the biomechanical function of the body must be attained. This includes measurements of the range of motion in the joints of the foot, ankle, and possibly the knee and hip. Any positional deformities of the lower extremity must be addressed.

Next, your podiatrist will take a cast of your foot. There are a number of ways to do this, but the most popular are usually a plaster cast or a digital scan of your feet. This is referred to as the negative, and will be used to form the orthotic devices.

Different materials are used in different types of patients. Certain materials may be lighter or more durable, and may be indicated for a number of reasons. Weight and activity level are probably the most important factors that will determine which materials to use.

Once the orthotics are made, the most important factor in wearing them is breaking them in properly. The idea of a functional orthotic relies on the foot conforming to the shape of the orthotic device. So in reality, it is not the orthotic that is getting broken in, but rather your foot getting used to the orthotic. Usually your doctor will recommend wearing the orthotics for an hour or two the first day, then gradually adding time each day so that you can get used to the device.

Functional orthoses are commonly used to help relieve and correct foot problems related to biomechanical dysfunction. You can talk to your podiatrist to learn more about functional orthoses, and see if they are right for you!

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551
www.FLFootandAnkle.com

Athlete’s Foot

Athlete's foot, or tinea pedis, is a fairly common condition of the feet.  It is a fungal infection of the top layer of skin, most commonly caused by the fungus Trychophyton.  The condition is characterized by itching, flaking, and scaling of the affected area of skin.  Additionally, blistered or cracked skin may lead to raw, painful skin, or a secondary infection due to an opening in the skin.   

The feet are the most commonly affected area of the body, usually on the bottoms of the feet or in between the toes.  In particular, the area between the fourth and fifth toe is especially susceptible.  The condition can also be spread to other areas of the body, such as the groin.

            Diagnosis of athlete’s foot is generally done by a podiatrist or a general practitioner.  This involves ruling out other possible causes, such as bacterial infection or other conditions.  Fungal infections of the toenails are commonly associated with the condition as well.

            Athlete’s foot is transmitted from person to person in moist areas, such as public bathrooms and showers, pool decks, or locker rooms.  Prevention of tinea pedis is considered the best treatment.  Methods of prevention include wearing flip-flops or shower sandals in wet or moist areas where lots of people are walking.  This will prevent the fungus spores from getting on your skin.  Also, be sure to wash and dry your feet thoroughly.  Fungus thrives in moist, dark areas, like a pair of damp socks.  Pools and locker room staff will frequently disinfect the floors with an anti-fungal soap to prevent transmission. 

            Another good method of prevention is to change you socks frequently, especially after exercise.  Avoid sharing socks or shoes with people, as this can be a very easy way for the fungus to spread. 

            If you have athlete’s foot, there are some treatment options.  Topical treatments are common, such as sprays and creams.  These treatments will reduce the itch of athlete’s foot, but will generally not cure it on their own.  Oral anti-fungal medications have proven effective, but can often take six months to a year to show complete clear up. 

            There are some less conventional methods of treating athlete’s foot, some of which have shown to be effective, and some of which are simply myths.  The use of onion and garlic extracts has been shown to help fight a fungal infection, as well as vinegar or baking soda (But NOT together!).  Hairdryers have been used to dry the feet especially, the spaces in between the feet.  In theory, this would help against fungal growth, but watch out for burning your toes.  It has been rumored that urinating on your feet will clear up and prevent athletes foot.  There is no evidence for this method to be effective.

            The bottom line is that prevention is much more effective than treatment.  If you suspect you may have athlete’s foot, or are having problems with your feet, contact your podiatrist or general doctor.

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551
www.FLFootandAnkle.com

Heely Craze

Heelys – they’re everywhere.  You can see them in shopping malls, schools, and playgrounds across the country.  They’re all the rage with kids, and over 4.5 million pairs have been sold globally since their introduction to the market in late 2000.  So what exactly are Heelys?

            Heelys, manufactured by Heeling Sports, Ltd in Carrolton, Texas, are a popular shoe with one or two wheels embedded in the sole.  The wheels are positioned in a way to allow the user to either walk normally, or to shift their weight to the back of the shoe and roll as if they were wearing a roller skate.  But how normal do they actually let you walk?

            A recent study conducted by researchers at the Center for Lower Extremity Ambulatory Research at the Scholl College of Podiatric Medicine investigated this very question.  The study looked at how a person wearing Heelys changes the way that they walk while wearing the shoes.  The research project was a case study, meaning that there was one subject that tested the Heelys. 

            The study found that the biomechanics of the individual wearing the Heelys was altered significantly.  The pressure that the individual was applying to the front of their foot was much greater than when wearing a normal athletic shoe.  This leads to a greater amount of stress put on the front of the foot, which may lead to biomechanical problems or injuries related to chronic-use of Heelys.  The shoes cause the wearer’s balance to change, which may explain the number of injuries reported by kids falling backwards while wearing the Heelys. 

            The research paper’s findings point out that the wheel in the shoe causes the individual wearing Heelys to shift their weight, causing the increased pressure on the front of the foot.  This has a great effect on the gait cycle, or normal walking pattern, of the individual, even with the wheel tucked inside the shoe.  This change in gait pattern may possibly lead to further gait abnormalities, as well as foot deformities associated with long-term use.  The study suggests that the shoes may be a fun and exciting recreational activity, but should not be used as an everyday athletic shoe.  This study was published in the Journal of the American Podiatric Medical Association (JAPMA), volume 99, number 3.

            With over 40 different pairs of Heelys to choose from, there are plenty of styles to choose from.  The website offers tips on how to wear them, how to ride on the wheels, and even how to do some tricks.  It’s easy to see why Heelys have become so popular, especially with young kids.  They may not be the best shoes for everyday use, but they sure are a fun way to get around.  For more information on Heelys, you can visit their website at www.heelys.com.

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551
www.FLFootandAnkle.com

Picking the Right Shoes for You! (Part 2)

Shop Late in the Day.  As we walk around all day, our feet swell a bit.  The same things happens when we run or walk for a distance.  It is for this reason that you’ll want to shop later in the day, when your feet have increased a bit in size.

Allow For Wiggle Room.  A proper-fitting running or walking shoe has about 3/8-1/2 inch of space between your longest toe and the edge of the shoe.  This amount of space is about the width of a thumb, so you can use your thumb to measure this space very easily.  You should be able to freely wiggle your toes inside of the shoe, but the heel should be somewhat snug.  Avoid getting a shoe that slips on your heel – this will cause blisters and will make you less stable while walking or running. 

Wear Socks.  Wear the socks that you plan on running or walking in.  Different socks have different weights and thicknesses, and this should be taken into consideration when trying on shoes. 

The most expensive shoe on the wall is not necessarily the best.  Shoes come in so many varieties because there are so many varieties of feet.  Understand what makes a shoe expensive, and what makes a shoe cheap.  There are many materials that shoe companies put in their product, like high-end gel inserts in the heel, or seamless interiors.  The best shoe for you will be the one that fits you the best.  If the ultra-cheap, $15 shoes don’t feel right, don’t sacrifice your comfort for economics.  Those $15 shoes, if they don’t fit you properly, could cost you a lot more when you’re suffering from pain.  On the same note, don’t go for the super-expensive, $200 pair with lots of bells and whistles that you may not need.  If this shoe doesn’t fit as well, it’s not as good of a shoe for you. 

Breaking in is Bad News.  Both running shoes and walking shoes should be ready to go, without breaking them in.  Don’t get a shoe if it’s not comfortable out of the box, and don’t let anyone talk you into breaking them in. 

Replace As Necessary.  Running shoes and walking shoes typically last for around 350-400 miles.  This number may vary, depending on the terrain you run through, your body size, and the frequency that you run or walk.  If the soles are worn out, or they don’t feel as supportive as they used to, it’s probably time to replace them.  

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551
www.FLFootandAnkle.com

Picking the Right Shoes for You! (Part 1)

Running and walking are some of the best and easiest forms of exercise around.  They let us walk out of our front doors and begin exercising immediately.  At their very core, they are simple activities – perhaps herein lies their appeal. 

            But with so many different types of walking and running shoes out there, how do we know which one is right?  Here are a few tips to picking out the right pair of athletic shoes for you.

Walking shoes are for walking; Running shoes are for running.  It’s as simple as that.  When you have a shoe that you use for both activities, you open yourself up to problems with biomechanics, which can lead to pain or injury.  A walking shoe typically has a wider base than a running shoe, and a running shoe will be angled up at the front to allow for a faster stride.

Know your foot type.  In other words, know the shape of your foot.  A really simple way to measure this is with something known as the wet test.  With a wet foot, step on a towel, piece of paper, or anything that will allow you to see your footprint.  What does your foot look like? 

·         If you have an outline of your entire foot with little or no curve on the inside edge, you have low arches.  You may also notice on an old pair of shoes that you have worn out the inside of the sole of the shoe much more than the outside.  You are probably over-pronating, which is the body’s natural way of distributing the forces of walking and running evenly.  Look for a shoe with lots of support and motion control.  This will give your feet the optimum position while walking or running. 

·         If you have an outline of your foot that shows a lot of the forefoot and the heel, with a little thin strip connecting the two, you have a high arch.  You may also notice on an older pair of shoes that you are wearing the outside of the sole of the sole much more than the inside.  In this case, you are under-pronating, or suppinating.  You’ll want a shoe with lots of cushioning, as you tend to put more weight on the outside of your foot.   

·         If you’ve done the wet test and you have a nice curve on the inside of your foot, you have a neutral arch.  Look for a shoe with the right mix of cushioning and support, sometimes referred to as a “stability” shoe.

Size Matters.  More specifically, a change in size matters most.  Our feet, even as an adult, change size.  Have your feet measured, at least once a year.  Also keep in mind that size may differ from one brand to the other.  A size 8 in one brand may not be a size 8 in another brand.  Go with what fits, not the number on the box.

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551
www.FLFootandAnkle.com

Not-So-Sunny Summer Shoes! Part 1

In order to accommodate all the diverse types of feet and personal preferences, footwear companies have developed an eclectic variation of shoes! It is probably safe to say there are more categories and styles of shoes available for women than there are for men! It probably comes as no surprise that a certain segment of the population (women, in particular are notorious for this) choose shoes based on their aesthetics first, comfort last. Personal taste should not be the only factor when it comes to purchasing footwear. Foot support, protection, and comfort should play the deciding roles! Certain styles of shoes should be avoided since they do not provide the above attributes and thus lead to foot pathologies! 

            The American Podiatric Medical Association conducted a survey and found that 82% of women are willing to sacrifice their foot health in the name of fashion! As much as shoes are considered art, shoes are also pieces of engineering. Each style of shoe has its own anatomy and is designed to accommodate your feet. However, not all shoes accommodate your foot properly or safely. 

Some of this summer’s top fashion trends are some of the worst styles for your feet. They cause problems ranging from minor irritation to bony changes that may require surgical intervention to correct! Despite the many ailments that certain varieties of shoes cause, health professionals have found it very difficult to sway women away from their beloved shoes.  Wearing shoes should not yield stress, pain and/or discomfort and place your foot in jeopardy. It is up to you to follow your healthcare provider’s advice on proper shoe gear and preservation of foot health! The best way to discourage the buying shoes that negatively impact foot health is to illustrate how a shoe can adversely affect your foot! Do not spend money on footwear that will destroy the integrity of your feet! Remember that feasible, fashion-forward shoes are the fad!

Take at the chart look below to see if your shoes match up with any of the styles listed! Check out the possible problems and some handy solutions that will help keep your feet in tip-top shape! 

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551
www.FLFootandAnkle.com

Not-So-Sunny Summer Shoes! Part 2

Click Here for Larger Image

Gladiator-style sandals

            Gladiator sandals may cause blisters because the straps are located in areas where the foot can rub against it. The repeated friction irritates the foot and leads to blister formation. In addition, foot circulation can be compromised if the straps are placed too tight upon the foot. In many shoes straps are often associated with foot stability, but with this particular style this is not the case. This false sense of security can cause ankle sprains. Many gladiator sandals do not have adequate arch support and extended wear of these shoes can lead to arch pain.

Platforms

            Ankle sprains are common in shoes that do not have adequate stability. The increased height of platform shoes may lead to ankle rolling incidences and cause the wearer to lose balance and fall. Plus, these shoes do not function in shock absorption. As a result, pain may be experienced all through the lower extremity, hips, and lower back.

Wedged heels/Espadrilles

            Wearing shoes that elevate the heel is another way to compromise the stability of your ankle and then sprain it. The foot wobbles as a result of the heel height and leads to the off-balance that is implicated in ankle sprain. Metatarsalgia (pain at the ball of the foot) is also associated with this type of shoe because the elevation of the heel forces all the body weight onto your forefoot. The whole foot is designed to bear body weight, not just a portion of it!

Fashion sneakers

            Just because these shoes are called “sneakers” does not mean they are good for your feet! This foot wear typically has poor construction: too much flexibility and insufficient arch support.  The lack of arch support is what contributes to arch pain. In addition, the materials used in the construction of these shoes typically do not allow the foot to breathe.  So moisture from the foot gets trapped in the shoe leads to bromohidrosis (foot odor) and a fungus breeding ground leading to athlete’s foot.

Slingbacks

            Slingbacks cause pain at the toes because the elevated nature of the shoe pushes your forefoot into the cramped front portion of the shoe. Blisters occur at the region of the strap because the foot rubs up against the material. Also, ankle twisting is a problem with slingbacks since the heel inappropriately moves from side to side during walking.

Ballet flats/Slides

            These dainty shoes are not exactly the best shoes for your feet! The flat nature of ballet flats/slides and their lack of arch support places excessive pressure on the arch of the foot. Plantar fasciitis (pain from the arch to the heel) is a common result of inadequate arch support. Due to insufficient shock absorptive materials in the shoe, the heel ends up absorbing impact while walking leading to heel pain.

Follow these pieces of advice to ensure that you start your summer on the right step! No matter what the latest style trend is; happy, healthy feet are always in fashion!

Click Here to see shoe types and their adverse effects

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551

www.FLFootandAnkle.com