minimalist shoe recommendations

[starbelly]

Originally Posted by Judith L

A word of warning for those over 40 (and perhaps younger):

Several years ago I got into racewalking and bought the recommended flats. Well, I think it was a little more than a year later, all of a sudden, my metatarsal arch collapsed. I couldn't stand up without feeling like my feet were on broken glass. My podiatrist was a great help and with a lot of daily care and more orthotics I am back to doing cardio workouts -- but carefully, and not too long a time for each session. The foot needs support, and cushioning. Especially over 40 when the fat pads on the feet thin out.

Not transitioning over time to flat shoes can certainly cause problems. I am over 40 and took about a year to go from positive heeled shoes to minimalist and my previously flat feet now have an arch. An arch is formed by muscles; the bones themselves do not support the shape. Proper use of the feet and muscles extending throughout the leg and hip can maintain/build a foot arch and enough muscle mass in the feet to permit for walking comfort.

Before transitioning my feet were incredibly painful and I also had that "broken glass" feel. I exercise my feet daily, spread my toes, go barefoot and roll my feet. Oh, and don't forget the all-important calf stretch.

[Lannette]

Originally Posted by starbelly

Not transitioning over time to flat shoes can certainly cause problems. I am over 40 and took about a year to go from positive heeled shoes to minimalist and my previously flat feet now have an arch. An arch is formed by muscles; the bones themselves do not support the shape. Proper use of the feet and muscles extending throughout the leg and hip can maintain/build a foot arch and enough muscle mass in the feet to permit for walking comfort.

Before transitioning my feet were incredibly painful and I also had that "broken glass" feel. I exercise my feet daily, spread my toes, go barefoot and roll my feet. Oh, and don't forget the all-important calf stretch.

Yes, this is why I recommend Katy Bowman's book. It gives us the guidance to transition safely. The exercises are really helpful. Despite the fact that we love a quick fix transitioning is more of a project - a very rewarding project but definitely a project.

[starbelly]

Originally Posted by Lannette

Yes, this is why I recommend Katy Bowman's book. It gives us the guidance to transition safely. The exercises are really helpful. Despite the fact that we love a quick fix transitioning is more of a project - a very rewarding project but definitely a project.

Exactly! I have the good fortune to have a Restorative Exercise specialist relatively nearby. She is fantastic and helped me to transition well. A MELT trainer is even closer-- she also has studied Katy's work and helps me with alignment. The books and videos are excellent resources, but I highly recommend working with a trained specialist who can observe your gait/movement patterns and offer adjustments as needed. After decades of chronic pain, I am finally on the path to real relief.

[Judith L]

I misspoke when I said I had bought the recommended "flats". They were not racing flats, but shoes with a heel not as stacked as I was used to, and though they were somewhat supportive, less so than what I had always worn. But just the fact of less cushioning in the forefoot broke down my fat pads under the metatarsals. And of course age contributes to that too.

I had read up on racewalking online and in books from the library and nowhere did I read about the need for "transitioning" to such shoes. Perhaps since the recommended shoes are not considered "minimalist" this is not considered necessary, and also perhaps since racewalking is not high-impact.

I'm glad to know that you know the need of transitioning! And I will look into Katy Bowman.

[starbelly]

Originally Posted by Judith L

I misspoke when I said I had bought the recommended "flats". They were not racing flats, but shoes with a heel not as stacked as I was used to, and though they were somewhat supportive, less so than what I had always worn. But just the fact of less cushioning in the forefoot broke down my fat pads under the metatarsals. And of course age contributes to that too.

I had read up on racewalking online and in books from the library and nowhere did I read about the need for "transitioning" to such shoes. Perhaps since the recommended shoes are not considered "minimalist" this is not considered necessary, and also perhaps since racewalking is not high-impact.

I'm glad to know that you know the need of transitioning! And I will look into Katy Bowman.

Moving from a positive heeled shoe (even most running shoes have a positive heel) to a zero drop/minimal shoe requires time to allow your body to adapt. Muscles and connective tissue in the back lines (hamstrings, calves, ankles) need to lengthen since the positive heels that most of us have worn since childhood have shortened the structures in the backs of our legs. Katy's newest book, Whole Body Barefoot, has prescribed exercises to help with the transition. Her work, along with Jill Miller's and Sue Hitzmann's, has given me more comfort and ease in my 40s despite many injuries and an autoimmune disorder. You will be surprised at what you can achieve in a relatively short period of time with some attention to your fascia.