Depends on a variety of thing (what do you run in now, milage, type of surface, what problems are you having, etc). Eventually I'd want you to run in a minimalist shoe (could range from a Nike Free to totally barefoot).
I LOVE this review. I have used vibram fivefingers for the past 6 years and zero injuries with almost daily plyometrics, functional training and hiit. When I used to wear rigid shoes I had all sorts of issues even with less intense training.
Thanks for this! For years I was sold on the supportive shoe for a big guy. Foot issues were constant. Then after much thought, I switched to zero drop, minimal support. Feet grew stronger, plantar fascia issues gone!
Same here. Foot pain, ankle pain, nerve issues, and I'm not diabetic or have other diagnoses. It was the shoes, I finally concluded. I believe the firm foam in most sports/casual shoes is pressing back on nerves and muscles in the feet, causing pain. This can be seen also in mattresses that are thick foam, pillows with dense foam, etc. While they may feel good at first, pretty soon, the pain begins, and no one is thinking about the extra "push back" from the thick, unnatural foam in our shoes. Years ago, before foam padded shoes, people didn't have all these foot problems. So, I started going barefoot and wearing water shoes, which have no padding and no drop. I wear socks with them, and they look fine. My feet are slowly getting stronger now, and the pain is improving considerably. It will take time.
I finally dropped some dollars on custom leather shoes I've been dreaming of for nearly a decade. Since I got them, I have 0 foot pain. None! Normal shoes were crunching my wide feet in half and I thought foot pain was something I would never be able to fully avoid in shoes. Glad I was wrong!
This is such a good talk! I can't tell you how much I appreciate seeing a professional decry thick, foot-trapping shoes! I got into minimalist shoes years ago through my own research but this is one of the first times I have seen a health professional with the same opinion, and the same rationale!
Thanks for the post, glad you liked the video. I've worn nothing but Frees for 3-4 years and basically can't wear anything else. If you are going from a really rigid shoe to something more flexible, the lunars may be a good intermediate before going to a Free. It just depends on what you are used to now and what your goal is. Hope that helps. Think First, Live Well.
Correct, you will need to work into them. Wear them for daily use as you work out of your more cushioned and supportive shoes. Once you are comfortable walking barefoot and running in less restrictive shoes, start doing short runs in the minimalist shoes. For some people this takes a while, others move through it quickly.
I like this video alot. I recently started my own walking program. Long overdue, I recently turned 50 and I'm overweight. I've been a tennis shoe wearer my whole life, but not an active person. I own trainers, running, & walking shoes, bought for their "cuteness". This video will help me to use the correct ones for walking. Thanks.
This info was before it's time. I have 20 years of running under my belt and used to wear structured running shoes with all kinds of support and pronation correction. I ended up with sesamoiditis and major knee issues and was told I'd need orthotics for the rest of my life. Unhappy with that idea, I decided to start moving toward flat, foot-shaped shoes without extra support. It's made a huge, positive difference. Rigid shoes are basically foot-casts. Altras are great if you want some extra cushion for running, but Lems are my go-to for everything else. I just hiked all over MT in Lems Primals and had zero problems with my feet, knees, or back. Let your feet do their job!!
Great question. Try to get shoes without a heel. Most shoes already have about a 1/4 heel built in. Nike has several shoes with elevated heels (shox and reax) that you would want to avoid. Not only do the put you in a plantar flexed (heel higher than toes) but they also encourage heel strike with running. Heel strike, especially elongated heel strike, negatively changes running mechanics and shock absorption. Thanks for the post. Think First, Live Well.
I recently spent a week in the grand canyon with a large group. I wore the new balance minimus. I had zero blisters, zero ankle problems ,and zero foot pain. The other hikers that wore boots and stiff shoes got incredible blisters and a few ankle injuries. On rough terrain the foot is locked in the shoe and when the shoe twists it jerks the ankle with it causing injury. The flexible shoes also allow you to feel the terrain and avoid making dangerous steps.
Just remember, the softer the sole (especially in the heel), the more it changes your mechanics. You want your body to absorb shock naturally, not let the shoe do it for you. But it sounds like you have a good plan for easing into a less restrictive/supportive/cushioned shoe. Good luck.
I'm a very black and white person myself. And I love your approach. I just started wearing vibrams and my feet already feel better. I work as a pt aide and cannot get them approved because of fashion and no support. My PT issued me orthotics and I quickly realized they didn't work. I threw them out, fast. To conclude, I have no ankle pain because I've built my muscles in my foot rather than passifying them.
I personally have only worn Frees for the last 5 years so the dual fusion is too restrictive for me. They would be a good in-between if you are going from a rigid shoe to a more minimalistic shoe.
Two and a half months ago after going on a steep hike I got an open wound between my toes on my left foot and then I developed Plantar Fasciitis on that same foot right after I switched to a soft open sandal so that the wound dry and heal, I then added an extra insert to soften them up more but it only made my Plantar Fasciitis worse. For some reason the only shoe err in my case, a sandal by Dr Scholls is the only thing I can wear to ease the pain which is getting better. The sandal has hard rubber and minimal arch support but it does have a thin layer of memory foam. I threw away the first sandal that gave me the Plantar Fasciitis, that along with the insert which only made it worse. This video is right on the money.
Depends on what you are wearing now. The Free or similar shoe would be a good goal when your feet and legs are ready for them. Try getting used to less supportive shoes and walking barefoot now, and eventually go to flexible shoe.
Not familiar enough with the ghost to say "yes" or "no". Does it pass the twist test? If you have any issue tossing thin inserts, wear a shoe thats a little more stiff and then work into a more minimalistic shoe. Also walk barefoot as much as possible. Let me know how it goes.
soo many thanks .I NEVER knew soft soles were good for your feet !! I`m so happy to learn this .does that mean walking shoes should be as flexible as this ?my grown up teen yearns for sneaker boots with a platform any other are not fashionable enough !
Interesting! Your video totally put a spin on everything that's ever been said and taught to me a out foot support. I have plantar faciitis right now and I'm in pain literally all day. My doc gave me and an anti inflammatory gel (which isn't really working) and told me to use spenco inserts. I find the gel isnt really working and the insoles has huge arches that hurt my feet more. What are your suggestions? Thanks.
Thanks for the video, very informative. What about dress shoes for women? Are they supposed to be flimsy too and are flip flops okay since they have no support?
Excellent Vid! I am in the market for new shoes for an upcoming Marathon. I have been using Brooks Green Silence with, wait for it....Insoles! After this vid, I think I'll ditch the Insoles and see how I go. I'm not sure the Green Silence would be up to a Marathon so thinking about Brooks Ghost. What do you think?
You have just blown away everything I've been told. Support is good. I play tennis and have had nagging plantar fascitiis for approx 3 years. I am in the process of trying to find the right shoes for hard tennis courts and for walking. What are your recommendations?
Unfortunately, taking time off without addressing your issues won't fix them. There could be many things going on. Tough to say its a knee, hip, foot, etc. issue without looking at it. Try using the One80 active warm up (videos) while barefoot and then start running in short intervals with a shoe you are comfortable with right now. Then you can ween into a better shoe and increased running. PS it doesnt matter if you are "flat footed"
Just brilliant. Thanks for shedding light on choosing a shoe. I have been using this shoe till date "Reebok RealFlex Transtion J90773" The shoe sole seems to have worn out in the heel when comparing it with mid and fore foot. The shoe's cushion lining is ripped . I am planning to buy a new pair Can I buy this ? I am a frequent treadmill user "Newton Running Isaac S" if not, can you suggest a shoe please ? please advice .. thanks
Hello, Thank you for all the great info! I started running 6 months ago, and now I've develped a neck pain. Do you my shoes can be a problem? I broke my foot 2 years ago and my foot doc gave me a custom made inserts, so I've been running with them. I am more on supination side! Thoughts? Thank you!, Adriana
what I tell my patients is, most important part is that the shoe should fit snugly and the soles should not be very soft. These are the two rules, but no shoe is good for everyone, they have to try many before finding the right pair
If you are used to a motion control shoe or inserts, work out of them slowly. Just walking around the house barefoot will help speed up the process. Eventually you want a shoe that will let your foot move, not restrict it. Fortunately, there are many models out there now that have a "barefoot" design. Find the one you like best and start running.
Interesting! I've recently noticed on TH-cam that many new videos on running shoes are pushing the minimalist type shoe. So for those of us that have been running in a conventional stability shoe how does one retrain their feet to accept these shoes with little support, stability and almost no cushion? Some of these minimalist type shoes have as little as 4mm of sole. I can't help but think that running in these type shoes may cause great pain at first and take some time to get used to.
Hello Sir, Thank you for taking the time to post this video. I have a quick question for you. I have worn. Nike running shoes and cheaper FLAT dress shoes for probably the last 6 yrs. In the last few years I have gotten into hiking. Many of the treks the terrain is very rocky and uneven. Therefore I have been looking into boots or trail running shoes. My problems is one foot seems to be flatter than the other. EVERY shoe I have tried on puts pressure on the arch of the foot. Fallen arch maybe?
Correct, but if you are used to a cushioned or rigid shoe, you will need to work into them. Shoes with more cushioning, especially in the heal, DECREASE shock absorption and cause faulty running mechanics (this has been shown in many studies) because they promote heal strike. Your foot/body is not designed to run with heal strike. This ruins your body's normal shock absorption design and can cause back, hip, knee, etc problems. Check out the videos on youtube comparing shoe vs no shoe running.
Hello Dr. Thank you very much for taking your time to make this Video. I have couple of questions for you and I hope you will be ale to help me. I used to run on the treadmil for couple of years and stopped gymming as my knees would hurt really bad everytime I gym that I found it difficult to walk. I resumed my running after a couple of years last week and the first day itself the knee pain was back. So I stopped going to the gym and the knee pain is gone. Any advice? oh and I have flat footed.
Would you say "there really is no such thing as a person who has flat feet"...that is to say that as a general rule (we are not talking about outlier cases)? If so, what would you do if you had what people call flat feet (perhaps a bit more than other people) and some pain while standing/walking for long periods. Is it exercise that you recommend for an active person?
So you mean sneakers like: Sketcher Go Run and Reebok RealFlex are consider good shoes, because they are flexible and have no supports at all? I am still looking for an idea pair of sneakers for my running. Thanks
@MrFatMan Thats a good topic, but hard to treat via You Tube. Just remember that your feet were made for your knees, hips, pelvis, spine, etc. Just because you are a bit more rigid than the next guy doesn't mean its wrong/bad. One easy exercise I like to give rigid patients is this; standing with feet flat and shoulder width, twist at the trunk and try to exaggerate pronation and supination at the feet. Also just walking, heel/toe waking, squatting, and lunging barefoot are good ideas.
Dr. could you please share with me, if in your wisdom you think ankle boots (dress shoes or casual) are generally good or bad for the feet, especially whether they are good or bad for ankle movement.
I am required to wear steel toe boots for work. I have worked up to 60hr a week in boots. I get some pain on the top of my feet from tight laces, so I am looking for slip-ons. I also have a history of pain on the balls of my feet after wearing them for over 10hr. I also get a cramplike pain in my hip and knees. Is there a direction you can point me? (current boots are redwings)
I have a question for you, My exercise habits for years have been almost exclusively weight training. I recently have started running. I have a shoe that meets your "good shoe" criteria. My question for you is this, I am currently a Firefighter/Paramedic and have to wear sturdy steel toe boots at work. I may be on my feet all day working with these boots on. They are heavy and have caused my feet to get several painful callouses. When the callouses become unbearable, I cut out all of the dead tissue. (i know this is kinda gross) It provides me relief for a period of time and then it occurs again. When the callouses are bad, its hard for me to even walk barefoot without pain, in shoes its not a problem. What advice can you give me to improve my foot health. Thanks, Joe
You back and knee issues are directly related to your feet. If you've had back pain for years, and still have pain, you haven't done anything to address the cause of your symptoms. Everything starts with your feet. Until you can walk without support, you will may feel better for short periods of time, but you'll never get better for the long term.
We just got orthopedic insoles for my daughter because she has flat feet like me and it's putting pressure on her knees. How do we train her feet to build a proper arch and skip the insoles?
I went back to the outdoors store and spoke to a rep that seemed to know a lot about trail shoes. I literally tried on every shoe in the store and ended up liking a pair of salomon trail shoes the best. He informed me that since my foot is not use to the higher arch it will take some getting use to . It is not painful by any means. Although I can feel the pressure on one foot. Will my feet get use to them over time? I have started exercises to try and raise the arch? any help i would appreciate.
Taping your foot, I'm inferring is due to pain, would be a symptom modification/masking strategy. So yes, that would be bad. The symptom, foot pain/lack of support, it telling you something is dysfunctional. Fix the dysfunction. If you mask the symptom with tape, inserts, stiff shoes, etc you only cause further compensation and breakdown. Think First, Live Well.
@ashoktubed Thanks for the post. Actually your legs and feet have their own active support system (muscle) that is much more functional and biomechanically sound than external systems (shoes/inserts). You are correct that muscle will fatigue with long duration and overuse activities like marathons. That is why you must train and gradually increase mileage as to not fatigue before the end of the event. Vibrams are good for running if you are used to them and have trained your body to use them.
Was wondering what you would recommend for Hiking in the blue ridge mountains . I normally wear new balance 600 series and some friends said that down hill hiking is really tough on the ankles and knees. with no ankle support. Hiking shoes are bulky and usually Heavy, expensive and cause blisters. I like light weight and comfortable any suggestions? I was thinking of ankle wraps that offer support and will still allow room for your foot to fit in the shoe. I usually buy 10.5 eee which gives me enough breathing room but when fully laced is snug even though there is toe room. My feet are size 10.
i am an avid hiker and follow similar philosophy, the problem is my trails are most often rocky so i was not able too continue wearing addidas kanadias i found that the vasque breeze provided enough ankle support without compromising weight or movement, they are modeled after a normal tennisshoe and feel great
on 5:10 you said that pair works for running!!!!??? is this true??? from what I know running require absorption and this pair absorb nothing and that lead to back problems.
Most prescription orthotics are a way to keep the podiatrist in business. It's their biggest moneymaker. Unless you have severe structural issues, you don't need them. They are basically a crutch; your muscles will actually weaken the longer you wear them. Strengthening the foot muscles with exercises is the way to solve the problem. But most people are too lazy to take the time. They want a quick fix.
You don't need arch support to walk on hard floors. You may benefit from changing your shoes frequently. Wear pair "A" one day and pair "B" the next. Or change your shoes at lunch. Tendons aren't the problem when you have plantar fasciitis. I would never suggest wearing second hand shoes.
I've been pretty happy with Dual Fusion they do allow movement and bend fairly easily and have a nice cushion to them. I weigh 219 most shoes do not have enough cushion and working on the hard surfaces all day are no good. I'll look at the frees everyone is talking about maybe those will be my next purchase. So far though I have been most happy with the Dual Fusion this is my second pair. To sole is not hard but really soft.
@BransGuitar Great post Brandon! Now if you could get those PTs up to speed... Keep thinking and pushing then envelope instead of just falling in line.
That's like saying you need to stick to the machine type exercises at the gym because bench pressing, squatting and other barbell exercises can damage your joints
I where shoes for pain in my back and knees how am I suppose to go into a shoe without any support for my back pain. From the shoes I have been for years, and I am quite sure its not the shoes that are causing my backpain
what about running long distances on asphalt? Isn't good cushioning help? Running barefoot is good - on grass or ground, but not on artificial surfaces.
this goes against everything i've heard so far from all the other self proclaimed experts, so who is right? sometimes the net just has too much info. i'm flat footed and have to stand for 8-12 hours at a time, inserts with arches cleared me up just fine..so should i take the inserts out while running?
If you've trained your foot to depend on inserts, I'd work on taking them our slowly during daily activity. Running without them should be done after you've removed them from your daily use. Try to avoid shoes at home. This will let your foot get used to functioning without outside help. This is a one visit issue for patients that come in, but may take you a while on your own. Remember, being "flat footed" isn't the problem. The lack of strength and stability in your feet and legs is the issue.
If you supinate, you are striking on the OUTSIDE or lateral side of your shoe. If you put a support shoe on which has dense foam on the medial side of the shoe, it will push you more to the lateral side so NO not support but a wider based shoe would be good to mitigate the supinating.
Is there a video that addresses pain in the back minimized by footwear? As back pain (bone loss, osteoporosis, stenosis) problem gets worse, I realize that the proper footwear is crucial but cannot get good advice from docs.
+Barbara Grace try going to a local running store, or physiotherapy (not a big box store like sport chek or footlocker)to get fitted. There they will watch your gait and will talk to you about the back/hip pain you are experiencing! Doctors are great for medical treatment but i often find that their care stops there! (Source I'm a nurse and a long distance runner that experiences lower back pain with the improper shoes)
Ditch the inserts as soon as you can. Yes they can effect your neck. If you can walk around the house without shoes, and wear flip flops in the summer you shouldn't have much of a problem getting out of the orthotics.
i find it the opposite. i had a pair of shoes with no arch support and the were super flimsy that i thought were good at first, but turned out to be extremely painful.
Here's a question: Yes, i understand pronation is good. It's obvious that's how it's SUPPOSED to be; However, not ALL of us are mild/regular pronators. There are some people out there that are IN FACT severe pronators or even over pronators and so they don't have that full motion to supinate. So in that case, could you please explain to me how is having no support or cushion bad for you? You still pronate but not AS SEVERE. how is that bad? Please explain because i don't know yet which is better. I'm a over pronator but not severe ( i don't think). I'm trying to find the best running shoes that will help with pain and help me in the long run.
Thanks for the question. Watch again starting at the 6:00 mark. Your feet are specific to you. Some "severe overpronators" function just fine without support/shoes because their body was made that way. Other "overpronators" have terrible foot issues because they were told to use something to stabilize their foot. As long as you maximize your biomechanics specific to you, you should be fine. If you are used to a rigid shoe/orthotics and go directly to a minimalistic shoe, you will probably have issues. You must first re-educate your feet, then go to a new shoe.
Depends how bad it is but i would go for stability shoes. Don't go for shoes on the neutral side or else that arch will keep collapsing and hurt your plantar fasciia all the more
I work at a luxury outlet and I stand for almost 9 hours a day. Lately my feet have been achey its almost impossible to enjoy any part of the day. I cant move around too much to try to ease the pain, so its mentally tiring for me at this point. I can't seem to find any fancy looking shoes to fit the job. Do you know of any? Would you please help! I'm a woman in case you didn't know. We are not allowed to wear sneakers or open toes.
+13moredays check out those clogs for nurses (danskos, nurse mates etc) nurses are on their feet for 12 hour shifts, or try to get properly fitted at a physiotherapy center and they can offer choices that will work with your foot!
Thank god SOMEBODY is not spreading the lies of the modern shoe industry. I was expecting you to say that the rigid support-y shoes were the good shoes. but still... no shoes are the best shoes :)
I disagree with your statements about the good shoes and bad shoes, as those are subjective to the persons specific foot type, and cannot be lumped into two black and white extremely simplistic categories. How can flimsy unsupportive shoes help someone with PTTD? Or someone suffering from osseous ankle equinus? Or drop foot? Some of those are examples of someone needing a rocker bottom, or motion control shoe. Vibram is being sued for misleading information about free runners being good for your feet in running, This issue is not as simple as you make them in this video. An overwieght person with pes planovalgus wearing soft dress shoes will get alot of foot pain. Even wearing shoes from your "good" pile.
Quang Le I agree with you based on my own personal experience! I purchased a very soft, light & flexible pair of Skechers Gowalk2 and my feet are a painful mess after a 2.5 miles walk! I had to wear my "Rocker bottom" shoes this morning for relief & support! His theory may be good for the younger and stronger lean muscle category, as you said, does not apply for everyone!
Thanks for the video content! Apologies for the intrusion, I would love your thoughts. Have you heard the talk about - Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is a smashing one of a kind guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some awesome things about it and my work buddy at very last got amazing success with it.
One thing to add...bare in mind that what people need is relative. However, people in general rely too much on items such as shoes to provide "the ability" to do more with less. I am of course referring to the general populous relying on the shoe to do the work instead of building structure in the foot and legs. Obviously there are times where harder/stiffer shoes will provide structure for things such as work, but these are generally because we are again looking to make things easier. For around 2 million years, humans have hunted and survived without shoes...and most doctors will actually agree that most common foot problems are caused if not at the least aggravated by footwear. Again, what each person needs is relative, but if more emphasis were to be put on foot health and awareness (education), many of the more common injuries would be minimized. Bottom line...people don't need shoes, but we want things to be painless and comfortable. Don't be lazy!!! Strengthen feet=less injuries
Depends on a variety of thing (what do you run in now, milage, type of surface, what problems are you having, etc). Eventually I'd want you to run in a minimalist shoe (could range from a Nike Free to totally barefoot).
I LOVE this review.
I have used vibram fivefingers for the past 6 years and zero injuries with almost daily plyometrics, functional training and hiit. When I used to wear rigid shoes I had all sorts of issues even with less intense training.
Hi,from a technical point of view,giving support under an arch,actually weakens it,glad to hear it from a medical Doctor.Great video.
Thanks for this! For years I was sold on the supportive shoe for a big guy. Foot issues were constant. Then after much thought, I switched to zero drop, minimal support. Feet grew stronger, plantar fascia issues gone!
Same here. Foot pain, ankle pain, nerve issues, and I'm not diabetic or have other diagnoses. It was the shoes, I finally concluded. I believe the firm foam in most sports/casual shoes is pressing back on nerves and muscles in the feet, causing pain. This can be seen also in mattresses that are thick foam, pillows with dense foam, etc. While they may feel good at first, pretty soon, the pain begins, and no one is thinking about the extra "push back" from the thick, unnatural foam in our shoes. Years ago, before foam padded shoes, people didn't have all these foot problems. So, I started going barefoot and wearing water shoes, which have no padding and no drop. I wear socks with them, and they look fine. My feet are slowly getting stronger now, and the pain is improving considerably. It will take time.
I finally dropped some dollars on custom leather shoes I've been dreaming of for nearly a decade. Since I got them, I have 0 foot pain. None! Normal shoes were crunching my wide feet in half and I thought foot pain was something I would never be able to fully avoid in shoes. Glad I was wrong!
This is such a good talk! I can't tell you how much I appreciate seeing a professional decry thick, foot-trapping shoes! I got into minimalist shoes years ago through my own research but this is one of the first times I have seen a health professional with the same opinion, and the same rationale!
Thanks for the feedback. Glad you found the video helpful. Think First, Live Well.
Thanks for the post, glad you liked the video. I've worn nothing but Frees for 3-4 years and basically can't wear anything else. If you are going from a really rigid shoe to something more flexible, the lunars may be a good intermediate before going to a Free. It just depends on what you are used to now and what your goal is. Hope that helps. Think First, Live Well.
Correct, you will need to work into them. Wear them for daily use as you work out of your more cushioned and supportive shoes. Once you are comfortable walking barefoot and running in less restrictive shoes, start doing short runs in the minimalist shoes. For some people this takes a while, others move through it quickly.
I like this video alot. I recently started my own walking program. Long overdue, I recently turned 50 and I'm overweight. I've been a tennis shoe wearer my whole life, but not an active person. I own trainers, running, & walking shoes, bought for their "cuteness". This video will help me to use the correct ones for walking. Thanks.
This info was before it's time. I have 20 years of running under my belt and used to wear structured running shoes with all kinds of support and pronation correction. I ended up with sesamoiditis and major knee issues and was told I'd need orthotics for the rest of my life. Unhappy with that idea, I decided to start moving toward flat, foot-shaped shoes without extra support. It's made a huge, positive difference. Rigid shoes are basically foot-casts. Altras are great if you want some extra cushion for running, but Lems are my go-to for everything else. I just hiked all over MT in Lems Primals and had zero problems with my feet, knees, or back. Let your feet do their job!!
Thanks you so much. I had so many pair of shoes but the one i like the most is the non supported one, which i had always worn.
Great question. Try to get shoes without a heel. Most shoes already have about a 1/4 heel built in. Nike has several shoes with elevated heels (shox and reax) that you would want to avoid. Not only do the put you in a plantar flexed (heel higher than toes) but they also encourage heel strike with running. Heel strike, especially elongated heel strike, negatively changes running mechanics and shock absorption. Thanks for the post. Think First, Live Well.
Awesome and informational. Just the kind of info I was looking for before making next athletic shoe purchase. Thank you!
I recently spent a week in the grand canyon with a large group. I wore the new balance minimus. I had zero blisters, zero ankle problems ,and zero foot pain. The other hikers that wore boots and stiff shoes got incredible blisters and a few ankle injuries. On rough terrain the foot is locked in the shoe and when the shoe twists it jerks the ankle with it causing injury. The flexible shoes also allow you to feel the terrain and avoid making dangerous steps.
Just remember, the softer the sole (especially in the heel), the more it changes your mechanics. You want your body to absorb shock naturally, not let the shoe do it for you. But it sounds like you have a good plan for easing into a less restrictive/supportive/cushioned shoe. Good luck.
This is an excellent video and thank you for your comments on shoe inserts.
I'm a very black and white person myself. And I love your approach. I just started wearing vibrams and my feet already feel better. I work as a pt aide and cannot get them approved because of fashion and no support. My PT issued me orthotics and I quickly realized they didn't work. I threw them out, fast. To conclude, I have no ankle pain because I've built my muscles in my foot rather than passifying them.
I personally have only worn Frees for the last 5 years so the dual fusion is too restrictive for me. They would be a good in-between if you are going from a rigid shoe to a more minimalistic shoe.
Excellent video! Now I need to retrain my feet away from my "bad" shoes. What exercises can I do to adjust to "good" shoes without much pain?
Two and a half months ago after going on a steep hike I got an open wound between my toes on my left foot and then I developed Plantar Fasciitis on that same foot right after I switched to a soft open sandal so that the wound dry and heal, I then added an extra insert to soften them up more but it only made my Plantar Fasciitis worse. For some reason the only shoe err in my case, a sandal by Dr Scholls is the only thing I can wear to ease the pain which is getting better. The sandal has hard rubber and minimal arch support but it does have a thin layer of memory foam. I threw away the first sandal that gave me the Plantar Fasciitis, that along with the insert which only made it worse. This video is right on the money.
Great video as I work retail and I'll keep it simple from now on!
Depends on what you are wearing now. The Free or similar shoe would be a good goal when your feet and legs are ready for them. Try getting used to less supportive shoes and walking barefoot now, and eventually go to flexible shoe.
Not familiar enough with the ghost to say "yes" or "no". Does it pass the twist test? If you have any issue tossing thin inserts, wear a shoe thats a little more stiff and then work into a more minimalistic shoe. Also walk barefoot as much as possible. Let me know how it goes.
soo many thanks .I NEVER knew soft soles were good for your feet !! I`m so happy to learn this .does that mean walking shoes should be as flexible as this ?my grown up teen yearns for sneaker boots with a platform any other are not fashionable enough !
Interesting! Your video totally put a spin on everything that's ever been said and taught to me a out foot support. I have plantar faciitis right now and I'm in pain literally all day. My doc gave me and an anti inflammatory gel (which isn't really working) and told me to use spenco inserts. I find the gel isnt really working and the insoles has huge arches that hurt my feet more. What are your suggestions? Thanks.
Thanks for the video, very informative. What about dress shoes for women? Are they supposed to be flimsy too and are flip flops okay since they have no support?
Thanks for the post. Glad you enjoyed it.
Excellent Vid! I am in the market for new shoes for an upcoming Marathon. I have been using Brooks Green Silence with, wait for it....Insoles! After this vid, I think I'll ditch the Insoles and see how I go. I'm not sure the Green Silence would be up to a Marathon so thinking about Brooks Ghost. What do you think?
Very informative. I actually have bad knees. Do you think I would benefit from a shoe such as the frees?
You have just blown away everything I've been told. Support is good.
I play tennis and have had nagging plantar fascitiis for approx 3 years. I am in the process of trying to find the right shoes for hard tennis courts and for walking. What are your recommendations?
@capdeelite61 Thanks for the feedback. Good luck with your walking program and new shoes.
Unfortunately, taking time off without addressing your issues won't fix them. There could be many things going on. Tough to say its a knee, hip, foot, etc. issue without looking at it. Try using the One80 active warm up (videos) while barefoot and then start running in short intervals with a shoe you are comfortable with right now. Then you can ween into a better shoe and increased running. PS it doesnt matter if you are "flat footed"
Just brilliant. Thanks for shedding light on choosing a shoe.
I have been using this shoe till date "Reebok RealFlex Transtion J90773"
The shoe sole seems to have worn out in the heel when comparing it with mid and fore foot. The shoe's cushion lining is ripped . I am planning to buy a new pair
Can I buy this ? I am a frequent treadmill user "Newton Running Isaac S"
if not, can you suggest a shoe please ?
please advice .. thanks
Hello,
Thank you for all the great info! I started running 6 months ago, and now I've develped a neck pain. Do you my shoes can be a problem? I broke my foot 2 years ago and my foot doc gave me a custom made inserts, so I've been running with them. I am more on supination side! Thoughts?
Thank you!,
Adriana
thanks so much for this video..so glad i watched this before i bought those rocker shoes.....eye opener!! very informative!!
what I tell my patients is, most important part is that the shoe should fit snugly and the soles should not be very soft. These are the two rules, but no shoe is good for everyone, they have to try many before finding the right pair
thanks! ive found it very informative! if i may ask what shoes do you recommend for today?
If you are used to a motion control shoe or inserts, work out of them slowly. Just walking around the house barefoot will help speed up the process. Eventually you want a shoe that will let your foot move, not restrict it. Fortunately, there are many models out there now that have a "barefoot" design. Find the one you like best and start running.
Interesting! I've recently noticed on TH-cam that many new videos on running shoes are pushing the minimalist type shoe. So for those of us that have been running in a conventional stability shoe how does one retrain their feet to accept these shoes with little support, stability and almost no cushion? Some of these minimalist type shoes have as little as 4mm of sole. I can't help but think that running in these type shoes may cause great pain at first and take some time to get used to.
Hello Sir, Thank you for taking the time to post this video. I have a quick question for you. I have worn. Nike running shoes and cheaper FLAT dress shoes for probably the last 6 yrs. In the last few years I have gotten into hiking. Many of the treks the terrain is very rocky and uneven. Therefore I have been looking into boots or trail running shoes. My problems is one foot seems to be flatter than the other. EVERY shoe I have tried on puts pressure on the arch of the foot. Fallen arch maybe?
What do you think about the nike lunarglide, lunareclipse and the nike free in comparison? Great vid by the way!
Correct, but if you are used to a cushioned or rigid shoe, you will need to work into them. Shoes with more cushioning, especially in the heal, DECREASE shock absorption and cause faulty running mechanics (this has been shown in many studies) because they promote heal strike. Your foot/body is not designed to run with heal strike. This ruins your body's normal shock absorption design and can cause back, hip, knee, etc problems. Check out the videos on youtube comparing shoe vs no shoe running.
Great vid. hopefully this helps get peoples feet back to normal, not to mention knees, hip and back. Good job
This is such an amazing video, you've taught me alot! Thanks!
Hello Dr. Thank you very much for taking your time to make this Video. I have couple of questions for you and I hope you will be ale to help me. I used to run on the treadmil for couple of years and stopped gymming as my knees would hurt really bad everytime I gym that I found it difficult to walk. I resumed my running after a couple of years last week and the first day itself the knee pain was back. So I stopped going to the gym and the knee pain is gone. Any advice? oh and I have flat footed.
Would you say "there really is no such thing as a person who has flat feet"...that is to say that as a general rule (we are not talking about outlier cases)?
If so, what would you do if you had what people call flat feet (perhaps a bit more than other people) and some pain while standing/walking for long periods.
Is it exercise that you recommend for an active person?
So you mean sneakers like: Sketcher Go Run and Reebok RealFlex are consider good shoes, because they are flexible and have no supports at all? I am still looking for an idea pair of sneakers for my running. Thanks
Thanks for the video. What if I one of my shoes sole is angled at the back which makes it slightly off balance?
Hi there, great video! What's your take on Birkenstocks? I'm an over-pronator...Thanks!
Thanks for the post, glad you found it useful.
Good Day Sir, what are the best walking sneakers on the market for pronator, thanks
@MrFatMan Thats a good topic, but hard to treat via You Tube. Just remember that your feet were made for your knees, hips, pelvis, spine, etc. Just because you are a bit more rigid than the next guy doesn't mean its wrong/bad. One easy exercise I like to give rigid patients is this; standing with feet flat and shoulder width, twist at the trunk and try to exaggerate pronation and supination at the feet. Also just walking, heel/toe waking, squatting, and lunging barefoot are good ideas.
Dr. could you please share with me, if in your wisdom you think ankle boots (dress shoes or casual) are generally good or bad for the feet, especially whether they are good or bad for ankle movement.
I am required to wear steel toe boots for work. I have worked up to 60hr a week in boots. I get some pain on the top of my feet from tight laces, so I am looking for slip-ons. I also have a history of pain on the balls of my feet after wearing them for over 10hr. I also get a cramplike pain in my hip and knees. Is there a direction you can point me? (current boots are redwings)
I have a question for you,
My exercise habits for years have been almost exclusively weight training. I recently have started running. I have a shoe that meets your "good shoe" criteria. My question for you is this, I am currently a Firefighter/Paramedic and have to wear sturdy steel toe boots at work. I may be on my feet all day working with these boots on. They are heavy and have caused my feet to get several painful callouses. When the callouses become unbearable, I cut out all of the dead tissue. (i know this is kinda gross) It provides me relief for a period of time and then it occurs again. When the callouses are bad, its hard for me to even walk barefoot without pain, in shoes its not a problem. What advice can you give me to improve my foot health.
Thanks,
Joe
You back and knee issues are directly related to your feet. If you've had back pain for years, and still have pain, you haven't done anything to address the cause of your symptoms. Everything starts with your feet. Until you can walk without support, you will may feel better for short periods of time, but you'll never get better for the long term.
We just got orthopedic insoles for my daughter because she has flat feet like me and it's putting pressure on her knees. How do we train her feet to build a proper arch and skip the insoles?
I've had an acl surgery on one knee n meniscus surgery on the other should I still go with these recommendations of a more minimalist shoe? Mahalo
I went back to the outdoors store and spoke to a rep that seemed to know a lot about trail shoes. I literally tried on every shoe in the store and ended up liking a pair of salomon trail shoes the best. He informed me that since my foot is not use to the higher arch it will take some getting use to . It is not painful by any means. Although I can feel the pressure on one foot. Will my feet get use to them over time? I have started exercises to try and raise the arch? any help i would appreciate.
Taping your foot, I'm inferring is due to pain, would be a symptom modification/masking strategy. So yes, that would be bad. The symptom, foot pain/lack of support, it telling you something is dysfunctional. Fix the dysfunction. If you mask the symptom with tape, inserts, stiff shoes, etc you only cause further compensation and breakdown. Think First, Live Well.
@ashoktubed Thanks for the post. Actually your legs and feet have their own active support system (muscle) that is much more functional and biomechanically sound than external systems (shoes/inserts). You are correct that muscle will fatigue with long duration and overuse activities like marathons. That is why you must train and gradually increase mileage as to not fatigue before the end of the event. Vibrams are good for running if you are used to them and have trained your body to use them.
And what do you think about the nike dual fusion? I'm looking for some new good running shoes and would really appreciate your opinion :)
Can I know if I am overweight and have pain in my foot then should I use Insole or just asics nimbus 19 without insole
Thanks for the feedback!
Was wondering what you would recommend for Hiking in the blue ridge mountains . I normally wear new balance 600 series and some friends said that down hill hiking is really tough on the ankles and knees. with no ankle support. Hiking shoes are bulky and usually Heavy, expensive and cause blisters. I like light weight and comfortable any suggestions? I was thinking of ankle wraps that offer support and will still allow room for your foot to fit in the shoe. I usually buy 10.5 eee which gives me enough breathing room but when fully laced is snug even though there is toe room. My feet are size 10.
i am an avid hiker and follow similar philosophy, the problem is my trails are most often rocky so i was not able too continue wearing addidas kanadias i found that the vasque breeze provided enough ankle support without compromising weight or movement, they are modeled after a normal tennisshoe and feel great
Is it then a bad idea to tape your foot for support?
on 5:10 you said that pair works for running!!!!??? is this true??? from what I know running require absorption and this pair absorb nothing and that lead to back problems.
I understand what you're saying, but what about prescription orthotics for those with knee problems and falling arches?
Most prescription orthotics are a way to keep the podiatrist in business. It's their biggest moneymaker. Unless you have severe structural issues, you don't need them. They are basically a crutch; your muscles will actually weaken the longer you wear them. Strengthening the foot muscles with exercises is the way to solve the problem. But most people are too lazy to take the time. They want a quick fix.
You don't need arch support to walk on hard floors. You may benefit from changing your shoes frequently. Wear pair "A" one day and pair "B" the next. Or change your shoes at lunch. Tendons aren't the problem when you have plantar fasciitis. I would never suggest wearing second hand shoes.
I've been pretty happy with Dual Fusion they do allow movement and bend fairly easily and have a nice cushion to them. I weigh 219 most shoes do not have enough cushion and working on the hard surfaces all day are no good. I'll look at the frees everyone is talking about maybe those will be my next purchase. So far though I have been most happy with the Dual Fusion this is my second pair. To sole is not hard but really soft.
Greetings, I'm a underpronater runner with a wide feet. What type of running shoe do you recommend?
@BransGuitar Great post Brandon! Now if you could get those PTs up to speed... Keep thinking and pushing then envelope instead of just falling in line.
That's like saying you need to stick to the machine type exercises at the gym because bench pressing, squatting and other barbell exercises can damage your joints
I where shoes for pain in my back and knees how am I suppose to go into a shoe without any support for my back pain. From the shoes I have been for years, and I am quite sure its not the shoes that are causing my backpain
what about running long distances on asphalt? Isn't good cushioning help? Running barefoot is good - on grass or ground, but not on artificial surfaces.
Thx for the tips, you'r very helpful.
What about a high heel like Nike Reax?
this goes against everything i've heard so far from all the other self proclaimed experts, so who is right? sometimes the net just has too much info. i'm flat footed and have to stand for 8-12 hours at a time, inserts with arches cleared me up just fine..so should i take the inserts out while running?
If you've trained your foot to depend on inserts, I'd work on taking them our slowly during daily activity. Running without them should be done after you've removed them from your daily use. Try to avoid shoes at home. This will let your foot get used to functioning without outside help. This is a one visit issue for patients that come in, but may take you a while on your own. Remember, being "flat footed" isn't the problem. The lack of strength and stability in your feet and legs is the issue.
I wonder what's his opinion on Converse All Stars
What if your feet are supinated? Wouldn't you need support too correct it
If you supinate, you are striking on the OUTSIDE or lateral side of your shoe. If you put a support shoe on which has dense foam on the medial side of the shoe, it will push you more to the lateral side so NO not support but a wider based shoe would be good to mitigate the supinating.
*Would you *to correct
walking barefoot while heel/toe walking, lunge walks, grape vine with squats, are all good activities to help strengthen to foot.
Good video, you should make more videos.
Is there a video that addresses pain in the back minimized by footwear?
As back pain (bone loss, osteoporosis, stenosis) problem gets worse, I realize that the proper footwear is crucial but cannot get good advice from docs.
+Barbara Grace try going to a local running store, or physiotherapy (not a big box store like sport chek or footlocker)to get fitted. There they will watch your gait and will talk to you about the back/hip pain you are experiencing! Doctors are great for medical treatment but i often find that their care stops there! (Source I'm a nurse and a long distance runner that experiences lower back pain with the improper shoes)
EvilSquirrel83 Thank you.
Great Video! really helpful.
Ditch the inserts as soon as you can. Yes they can effect your neck. If you can walk around the house without shoes, and wear flip flops in the summer you shouldn't have much of a problem getting out of the orthotics.
i find it the opposite. i had a pair of shoes with no arch support and the were super flimsy that i thought were good at first, but turned out to be extremely painful.
Here's a question: Yes, i understand pronation is good. It's obvious that's how it's SUPPOSED to be; However, not ALL of us are mild/regular pronators. There are some people out there that are IN FACT severe pronators or even over pronators and so they don't have that full motion to supinate. So in that case, could you please explain to me how is having no support or cushion bad for you? You still pronate but not AS SEVERE. how is that bad? Please explain because i don't know yet which is better. I'm a over pronator but not severe ( i don't think). I'm trying to find the best running shoes that will help with pain and help me in the long run.
Thanks for the question. Watch again starting at the 6:00 mark. Your feet are specific to you. Some "severe overpronators" function just fine without support/shoes because their body was made that way. Other "overpronators" have terrible foot issues because they were told to use something to stabilize their foot. As long as you maximize your biomechanics specific to you, you should be fine. If you are used to a rigid shoe/orthotics and go directly to a minimalistic shoe, you will probably have issues. You must first re-educate your feet, then go to a new shoe.
Hi, what is the best shoe for plantar fascitis?
Depends how bad it is but i would go for stability shoes. Don't go for shoes on the neutral side or else that arch will keep collapsing and hurt your plantar fasciia all the more
+Nick Navata Ok thanks for ur help !
so use a stiffer shoe and high arch?
thank you.
Hi, what about the asics gel kayano 19?
Go to a proper expert to get a professional answer. Don't listen to a video like this.
very very good video. I learned a lot
Great post, thanks!
I work at a luxury outlet and I stand for almost 9 hours a day. Lately my feet have been achey its almost impossible to enjoy any part of the day. I cant move around too much to try to ease the pain, so its mentally tiring for me at this point. I can't seem to find any fancy looking shoes to fit the job. Do you know of any? Would you please help! I'm a woman in case you didn't know. We are not allowed to wear sneakers or open toes.
+13moredays check out those clogs for nurses (danskos, nurse mates etc) nurses are on their feet for 12 hour shifts, or try to get properly fitted at a physiotherapy center and they can offer choices that will work with your foot!
Thanks for the post!
I surely do, I don't want to be left in the terrain with a damaged ankle because of a bad movement
Thank god SOMEBODY is not spreading the lies of the modern shoe industry. I was expecting you to say that the rigid support-y shoes were the good shoes. but still... no shoes are the best shoes :)
Great video! Thank you.
I disagree with your statements about the good shoes and bad shoes, as those are subjective to the persons specific foot type, and cannot be lumped into two black and white extremely simplistic categories. How can flimsy unsupportive shoes help someone with PTTD? Or someone suffering from osseous ankle equinus? Or drop foot? Some of those are examples of someone needing a rocker bottom, or motion control shoe. Vibram is being sued for misleading information about free runners being good for your feet in running, This issue is not as simple as you make them in this video. An overwieght person with pes planovalgus wearing soft dress shoes will get alot of foot pain. Even wearing shoes from your "good" pile.
Quang Le I agree with you based on my own personal experience! I purchased a very soft, light & flexible pair of Skechers Gowalk2 and my feet are a painful mess after a 2.5 miles walk! I had to wear my "Rocker bottom" shoes this morning for relief & support! His theory may be good for the younger and stronger lean muscle category, as you said, does not apply for everyone!
Thanks for the video content! Apologies for the intrusion, I would love your thoughts. Have you heard the talk about - Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is a smashing one of a kind guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some awesome things about it and my work buddy at very last got amazing success with it.
You are welcome, thanks for the post.
One thing to add...bare in mind that what people need is relative. However, people in general rely too much on items such as shoes to provide "the ability" to do more with less. I am of course referring to the general populous relying on the shoe to do the work instead of building structure in the foot and legs. Obviously there are times where harder/stiffer shoes will provide structure for things such as work, but these are generally because we are again looking to make things easier. For around 2 million years, humans have hunted and survived without shoes...and most doctors will actually agree that most common foot problems are caused if not at the least aggravated by footwear. Again, what each person needs is relative, but if more emphasis were to be put on foot health and awareness (education), many of the more common injuries would be minimized. Bottom line...people don't need shoes, but we want things to be painless and comfortable. Don't be lazy!!! Strengthen feet=less injuries