As a performance physical therapist in Wilmington, NC, I often get asked, "Should I be using inserts in my shoes?" It's a great question and one that’s especially important for those of you into CrossFit, powerlifting, weightlifting, running or any functional fitness routines. Whether you’re pounding the pavement or cycling reps with a barbell, understanding the ins and outs of shoe inserts, toe spacers, and even the benefits of training barefoot can make a world of difference in your performance and overall foot health. Keep reading as we dive into the pros and cons so you can make the best choice for your feet and your sport.
Pros of Wearing Shoe Inserts
- Improved Foot Alignment: Inserts can help correct foot misalignment, providing better overall posture and reducing the risk of injuries. This is especially crucial for athletes who repeatedly perform heavy lifts and high-impact movements.
- Comfort: Custom orthotics or high-quality over-the-counter inserts can provide extra cushioning and support, reducing discomfort and fatigue during prolonged activities.
- Injury Prevention: By providing additional support and correcting biomechanical issues, inserts can help prevent common injuries such as plantar fasciitis, shin splints, and Achilles tendonitis.
- Performance Enhancement: Properly aligned feet can enhance balance and stability, which are essential for lifting heavy weights and performing dynamic movements in CrossFit and other functional fitness regimes.
Cons of Wearing Shoe Inserts
- Cost: Custom orthotics can be quite expensive, and even high-quality over-the-counter inserts can add up over time, especially if they need to be replaced frequently.
- Dependence: Over-reliance on inserts may lead to a weakening of the foot muscles and intrinsic stabilizers. The feet may become dependent on the artificial support, potentially leading to further issues when the inserts are not used.
- Fit Issues: Inserts can sometimes alter the fit of the shoe, making them uncomfortable or causing the shoe to feel too tight. This can lead to blisters or other foot problems.
- Temporary Solution: Inserts often address the symptoms rather than the root cause of foot problems. Without addressing the underlying issues through proper foot strengthening and mobility exercises, the problems may persist.
Benefits of Toe Spacers
Toe spacers are small devices placed between the toes to help spread them out, promoting natural alignment and improved foot health. Here are some benefits:
- Improved Toe Alignment: Toe spacers can help correct misaligned toes, which is particularly beneficial for individuals with bunions or hammer toes.
- Enhanced Foot Function: By encouraging natural toe splay, toe spacers can improve the foot's ability to stabilize and support the body during movement.
- Increased Circulation: Proper toe alignment can enhance blood flow and reduce the likelihood of cramps or other circulatory issues in the feet.
- Strengthened Foot Muscles: Regular use of toe spacers can help strengthen the muscles of the feet, leading to better overall foot health and function.
Benefits of Training Barefoot
Training barefoot, when done safely and appropriately, can offer several advantages for building stronger feet and improving overall performance:
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- Natural Movement: Barefoot training allows the feet to move more naturally, promoting better biomechanics and encouraging the use of intrinsic foot muscles.
- Improved Balance and Stability: Without the cushioning and support of shoes, the feet and ankles have to work harder to maintain balance and stability, enhancing proprioception and coordination.
- Strengthened Foot Muscles: Training barefoot can help strengthen the small muscles in the feet and lower legs, which are often neglected when wearing shoes.
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- Enhanced Sensory Feedback: Barefoot training provides better sensory feedback from the ground, helping to improve movement patterns and reduce the risk of injuries. If you’ve been following along, you’ve probably noticed my “foot tripod” cue sprinkled throughout my videos and blogs. Not only does the foot tripod enhance your foot and glute stability by evenly distributing your weight throughout your foot, but pair it with barefoot training and now you have a stable base of support PLUS increased sensory feedback as your foot is able to contact the ground directly!
Deciding whether or not to wear shoe inserts depends on individual needs and specific circumstances. While inserts can provide valuable support, comfort, and injury prevention, they should not be relied upon as a permanent solution. Incorporating foot-strengthening exercises, using toe spacers, and engaging in barefoot training can all contribute to healthier, stronger feet. As always, consult with a professional to determine the best approach for your unique situation and athletic goals.
For personalized advice and guidance tailored to your specific needs, book your discovery call here! Your feet are the foundation of your movement, and taking care of them is essential for achieving peak performance and preventing injuries.
In good health,
Dr. Eliza Cohen, PT, DPT, CPT, NTP
Conquer Movement - Wilmington, NC