Foot fitness August 11 2015, 0 Comments
Over the last few years, I have watched my feet get tougher.
Not in the sense of being able to run on stones or coals, more in the sense that a body-builder would use. When I first started barefoot running, I had a fallen arch on the left foot, and both feet had a slightly long and flaccid a look. As I continued to run, they appeared to shorten, the ball of the foot widened, the musculature across the top of the foot became more pronouced and, miracle of miracles, the arch on the left foot re-formed.
I am aware that a case study with a single subject does not make a general rule, so I went to the internet to see what I could find on the topic. As well as more case studies detailing improvements in foot and ankle alignment from barefoot running over two years, there is a study from the Shanghai University of Sport, written by some eminent USA professors. The study followed two groups of runners wearing standard and minimalist shoes for 12 weeks.
So we can expect some increase in foot strength whether running in 'normal' running shoes or minimalist ones, but this is more widely spread across the muscles in the latter, and the arch becomes stiffer and stronger. The upshot is, if you start running with minimalist shoes, you can expect your feet to grow and look tougher.Minimalist shoe runners moved on average towards a more front- or mid-foot striking pattern while running. Both groups showed an increase in muscle volume for the flexor digitorum brevis muscle under the arch, but the minimalist shoe group also showed a significant increase in cross sectional area and muscle volume in the abductor digiti minimi, which runs along the outside of the foot to the little toe. Longitudinal arch stiffness underwent no change in the control group, but in the minimalist shoe group it increased by 60%.