Jim Goetz

Chantea Goetz

Dr. Michael Brandon

 

After our usual disclaimers, we discuss the wonderful services offered at Functionised Integrative Therapeutics (F.I.T.). To relieve pain and become healther from a genetic level, visit Functionised Integrative Therapeutics and make an appointment TODAY!!!

 

Biohacking Flat Feet

By Dr. Michael Brandon

 

In general, people love shoes, and it's evident by the number of pairs that we have in our closets and the price we pay for them. We make our choices of which shoe to buy based on the brand, features they may have, and even simply just how they look. Unfortunately the reasons why we pick out a specific pair, many times are also the exact reasons that we shouldn't be wearing them.

 

There has been a plethora of research out recently showing the benefits of slipping off the shoes and walking around barefoot, especially outside. Being barefoot regularly improves our gait and foot kinematics, and well as strengthens and prevents damage to all of our joints, not just in the lower extremity. Firstly, it's well known that flat hard surfaces aren't the best for us, and most of us can go all day without ever even touching the ground. We go from our home's floors, to the side walk, pavement, and then more hard floors at work. Let alone the fact that our shoes, are still just hard flat surfaces! The ground isn't flat, and it has a spongy give to it that makes us use the intrinsic muscle of the foot to stabilize as we move.

 

Then, when we are barefoot, our feet get to feel and be aware of the environment to help with balance and decrease the risk of injuries like ankle sprains; this is called proprioception. It's also been shown that as we age, our feet anatomically and functionally change shape compared to habitual barefooters. Shoes confide our feet into small areas and constrict the movement, especially laterally, of the tarsals and metatarsals.

 

Most running shoes brag about having a thick sole and heel for comfort, and this as well has been shown to create a negative impact. A big difference in running between barefooters and those who routinely wear shoes, is that when we run, shoe runners have a predominate heel strike, that is landing with their heels, where as barefooters tend to land with their forefoot. The issue here is that with heel striking, there is a 7x increase in the impact on the foot, and that is with the cushioned sole. The thick sole actually promotes heel strike, so though it may be more comfortable, its causing more damage of the lower extremity. Barefooters have a much lighter impact while running with forefoot strike because now the calf and lower leg is used as a shock absorber and uses that to propel us forward as opposed to taking the impact in the inch thick sole, ankle, and mid foot which can damage the medial longitudinal arch and promote a “flat foot” as well as increase the impact of the knee, hips, and low back.

 

Something interesting is that those who typical don't wear shoes, keep that decreased impact even on hard surfaces. So the myth that hard surfaces are bad, isn't as true as first thought; it all depends on the kinetics of your gait.

 

Though just walking and running around barefoot can help increase the strength of the foot, there's a quick 5 minute exercise protocal that can be done which has been shown to strengthen the feet, and help to both prevent and heal issues such as ankle sprains, shin splints, and flat feet. Below is a case study that was performed on these 6 foot drills.

 

Hello Biohacker Nation! Today is all about the foot. Roughly 1 out of 3 of us have at least 1 flat foot and it's believed that it can lower balance ability and increase the likelihood of various injuries like ankle sprains, knee, hip, and back pain.We ran into the lab to see if we could biohack a way to a less flat foot using a few simple drills that was taught to me by Dr. Russ Ebbets, D.C.

 

They were done every day for 1 month, bare foot in the grass