Shoes That Offer Comfort AND a Great Behind?

Wear a pair of shoes and give your derriere an instant lift? If it sounds too good to be true, a new line of women’s athletic footwear is promising that and more. But whether these shoes live up to their marketing promises is still to be seen.

Store owner of Foot Solutions in Shelby and board certified pedorthist (C.Ped), Elaine Pearson says that the concept behind shoes like the Reebok Easytone, Skechers Shape-Ups, MBT and Chung Shi, is actually not that new. In fact, the idea of a rocker shoe, the original albeit non glamorous term for which shoes like the Easytone and Shape-Ups are named after, was developed in Europe about seven years ago to promote foot health.

“Rocker shoes are not new. The main intention for the rocker shoe was initially for medical reasons. People with back pain, those who stand all day at work, individuals who suffer for plantar fasciitis or those who are prone to poor circulation were the primary customers for whom the rocker shoe was created,” says Pearson.

The Science

Rocker shoes, are heavily-cushioned shoes with a curved sole that forces the wearer to work harder to maintain their balance and posture while the shoe takes pressure off the forefoot. The result is less force placed on the hip and knee joints as well as on lumbar spine.

While in the past rocker shoes were sold as therapeutic orthotics for those with podiatric conditions like arthritis of the feet, today as the design and comfort of the shoe improves, its popularity has also increased.

The Benefits

As the shoes activate the deep muscles in the legs causing them to work harder, leg muscles strengthen and tone. Wear these shoes for a few hours every day or during your entire workday, and you just might feel and see a difference in not just your derriere but your quadriceps and calves as well.

In addition, the shoes can increase circulation and may reduce edema and the presence of varicose veins. Pearson often observes this in some of her customers who rely on the rocker shoes for their everyday wear.

Not only are the shoes comfortable – some wearers attest that they will never wear another flat or high-heeled shoe again – but rocker shoes almost instantly improve posture.

“The shoes give your body the experience of walking in a natural environment. This then takes pressure off your joints and your back and immediately helps you stand straighter,” says Pearson.

In addition, conditions like neck pain and TMJ, which is related to posture, may improve after wearing rocker shoes,” she says.

Cautions

But not every shoe is good for every foot. Pearson encourages any curious wearer to test them out for at least one hour before purchasing them. Since the shoes are inherently unstable, anyone who has problems maintaining  balance should avoid them. Additionally, someone who lifts heavy objects all day long should probably look elsewhere for a more appropriate shoe.

Yet despite these drawbacks, the rocker shoes can be worn all day long, especially if you have a job in which you are on your feet, rocker shoes can have numerous benefits. When it comes to exercising, walking on the treadmill is a safe activity to wear your new Easytones but running, jogging or engaging in any side-to-side movement like side lunges should be avoided, cautions Pearson, even if the manufacturer says it’s OK.

People with tendency to over-pronate should also avoid rockers shoes as the shoes’ instability can aggravate the condition.

It may be a bit presumptuous to invest in a pair of designer rocker shoes for the sole purpose (no pun intended) of improving your behind. Since these shoes are meant to be therapeutic medical devices, Pearson like other pedorthists is concerned that the money being used to market these shoes for strictly cosmetic benefits increases the risk that they will be placed on the wrong feet. Just as you would not get fitted for a pair of prescription eye glasses by a worker from the Sunglass Hut, similarly, rocker shoes should not be purchased by just any shoes sales person.

Ultimately, the choice comes down to your own personal preference, comfort, health and fashion sense. Just make sure to get fitted for any rocker shoe by a trained pedorthist but whether or not you can stop doing those squats and lunges still remains to be seen.

Fitness: Building the Foundation From the Ground Up

Finally, those of us living in Michigan can look forward to some nice weather! Hopefully, this means good times in the outdoors. For many though, those good times are limited to activities which do not involve standing on our feet. Although going for a walk may seem appealing, too many people are prevented from enjoying various activities due to foot and ankle pain.

Various conditions can cause pain anywhere in the foot and ankle, and can range from minor discomfort to debilitating pain. The good news is that many conditions can be prevented, or at least lessened, with proper “foot fitness.”

First, let’s go over some common conditions:

1. Plantar Fasciitis

This is one of the most common foot pain issues seen by podiatrists and physical therapists. Plantar Fasciitis (PF) commonly includes bone spurs in the bottom of the heel. Pain is generally present in the bottom of the heel and possibly in the arch of the foot. The worst times are with the initial step after a period of non-weight bearing – such as the first step out of bed in the morning. Often, the pain will decrease after you start walking and increases again after prolonged walking/standing. This cycle continues to repeat itself, causing misery for those with the condition.

2. Tendonitis

There are multiple tendons in the foot and ankle, and therefore, many places where tendonitis can occur. Two of the more common areas are in the Achilles tendon, which attaches from the calf muscle to the back of the heel, and the Posterior Tibialis tendon, which runs down the inside of the ankle behind the inside ankle bone and into the foot. Pain is present over the tendons with Achilles Tendonitis pain often on the back of the heel, and Posterior Tibialis Tendonitis pain often right behind the inside ankle bone and/or inside of the foot.

3. Metatarsalgia

Pain which occurs in the base of the toes under the “ball” of the foot is called metatarsalgia. It is commonly seen in people who participate in activities involving impact to the ball of the foot, i.e. running; but can afflict anyone.

4. Ankle sprains

Most commonly occurs when the foot is turned inwards, resulting in pain on the outside of the ankle along with bruising and swelling.

EXERCISE 1

Attach an elastic band to something secure in front of you, and the other end around the ball of your foot. Point your foot forward and pull back. Make sure there is enough band resistance to make it challenging. Do 3 sets of 12 repetitions.

EXERCISE 2

Attach an elastic band to something secure to the outside of your foot (if it is your left foot, the band should be tied to something to your left), and the other end around the ball of your foot. Turn your foot/ankle out, then, in. Make sure only your foot and ankle move. Do not rotate your entire leg. Do 3 sets of 12 repetitions.

EXERCISE 3

Attach an elastic band to something secure to the inside of your foot (if it is your left foot, the band should be tied to something to your right), and the other end around the ball of your foot. Turn your foot/ankle in, then, out. Make sure only your foot and ankle move. Do not rotate your entire leg. Do 3 sets of 12 repetitions.

EXERCISE 4

Stand on a step (a secure one) on the ball of your foot. Raise yourself up and down on your toes. Do 2 sets of 15-20 repetitions.

EXERCISE 5

Balance with your foot on a pillow. Try to keep the weight evenly distributed on your entire foot. Do not put the weight on your toes, heel, inside, or outside of foot. Balance for 1 minute, 2 times.

EXERCISE 6

Place a small towel on a hard, flat surface (tile, linoleum, etc). Start with your toes at one end of the towel. “Scrunch” your toes to pull the towel towards you. Keep going until you get to the end of the towel. As the towel gets bunched up under your foot, pull the excess back and keep going. Only use your toes. Do not pull with your foot or leg. Repeat for 3-5 minutes.

EXERCISE 7

Place your foot on a tennis ball, either while standing or sitting. Roll your foot on top of the ball to “massage” the bottom of your foot. It can also be performed with a cold can of soda instead of a tennis ball to help decrease swelling after being on your feet for a long time. Repeat for 5 minutes.

EXERCISE 8

Use your hand to pull the toes back. This can be done with your knee straight or bent. You should feel a stretch in the arch and/or calf muscles. Hold for 30-60 seconds, repeat 2-3 times.

EXERCISE 9

Calf stretch: Stand in a lunge position with the front leg bent and back leg straight (left picture). Keep toes facing forward and heels on the floor. Lunge forward, bringing your hips towards the wall until a stretch is felt in the back of the calf. Repeat the same procedure, but with the back leg slightly bent (right picture). Hold 30-60 seconds, repeat 2-3 times each.

Performing these exercises 1-3 times per week (or more in the case of the stretches) should help strengthen and stretch the foot and ankle, and help avoid some nasty pains. These are general ideas which should be combined with other preventative measures as stated earlier, as well as proper fitness for the rest of the body. By exercising the knees, hips, and low back; and maintaining proper weight control you can avoid excess stress on the feet. Try them so you can get out and enjoy yourself this summer!

Bob Budai is a board certified specialist in orthopedic physical therapy and a certified personal trainer. He can be reached for questions through email at: bob@functional-strength-training.com

The purpose of this article is not to diagnose, or treat current injuries/pain. If you suspect that you have any of these conditions, the first step should be to see a medical professional, generally a Podiatrist. There are many conditions of the foot and ankle which can appear as one thing, but actually be another. Further, some conditions can actually be a secondary problem which has arisen from something else.

The purpose of this article is to offer general information, as well as preventative exercises, to hopefully help avoid these conditions. The use of proper footwear, orthotics, and other preventative strategies cannot be overemphasized. But for our purposes, let’s look at some good exercises to address what is often the most abused and neglected part of our bodies – our feet.