By Dayne Hudson

I'd like to think that one of the benefits of shoes, is to cover up your ugly toes.

So when gym/fitness shoes hit the market highlighting our 5 ugly friends on each foot - people took note.

But what was the point of them?

Apparently, it was to promote better running form and reduce your chance of injury, as these shoes don't have much in the way of heel padding at all - which promotes a FOREFOOT (FF) landing.

It's been argued for some time that a forefoot running style is more economical than a REARFOOT (RF) running style.

running

So, a fresh study (1) examined exactly this. The research involved taking 19 habitual RF runners and 18 habitual FF runners - and measuring their steady-state rates of oxygen consumption and carbohydrate contribution to total energy expenditure.

The authors concluded:

"The results suggest that the FF pattern is not more economical than the RF pattern."

 

Further research conducted this year (2) found toe shoes to be an injury threat, with the authors stating: "injury may also occur from the added stress of running without the benefit of cushioning under the foot."

The study involved 36 recreational runners, who underwent an MRI scan before and after a 10 week period.

17 of them ran in their traditional shoes for 10 weeks, whilst the other 19 "gradually transitioned to Vibram FiveFinger running shoes for 10 weeks."

WHAT THEY FOUND

The posttraining MRI scores showed that more subjects in the Vibram FiveFinger running shoes group (10 of 19) "showed increases in bone marrow edema in at least one bone after 10 wk of running than that in the control group."

run

This led the authors to conclude:

"Runners interested in transitioning to minimalist running shoes, such as Vibram FiveFingers, should transition very slowly and gradually to avoid potential stress injury in the foot."

SQUATTING and TOE SHOES 

Some claim toe shoes are beneficial, and even superior, in the squat rack.
 
Although I cannot find any studies have looked at this directly, barefoot squats (very similar to toe shoes) have been examined in comparison to squatting in running shoes (7).
 
The results tell us that squatting in running shoes activates more muscles in the quadriceps during both the eccentric (way down) and concentric contraction.
 
The only notable significant statistical difference in the two methods - was that the the tibialis anterior was used significantly more during the eccentric contraction during a barefoot squat. 
 
 
Tibialis
But given the aim of the squat is to work the quadriceps - it's fair to say that either weight lifting shoes or running shoes could be superior to either the barefoot or toe shoe squat.  
 
Further research (3) examined both weightlifting shoes and running shoes during a barbell back squat, with subjects working with 60% of their 1RM (one rep max).

The authors noted:

"Wearing weightlifting shoes seems to be beneficial in reducing the overall trunk lean, because this position is believed to reduce the amount of shear stress in the lower back area. Back squat with weightlifting shoes also increased foot segment angle and possibly contributes to greater muscle excitation in knee extensors."

 

They also suggested that weight lifting shoes be used by those who are more prone to leaning forward, and who aim to increase knee extensor activation.
 
olympicSquat
 
Weight lifting shoes were created to increase the production of power during clean and jerks, and squats.
 
Their features are hard, incompressible soles that very quickly redirect the force upward from the ground (4).
 
They also have the feature of raised heels to help with ankle mobility (5).
 
Other studies, not into weight lifting shoes, but into body-weight squats on a slight decline angle, have been found to increase muscle activity (6). 
 
Until more research is conducted into toe shoes and squats, I think the research so far points in the direction of weightlifting shoes until further notice. 

CONCLUSION

There is one definite conclusion about toe shoes - they're a blatant fashion crime!
 
However, they seem to not offer a whole world of advantages when it comes to running, or weight lifting for that matter.
 
By the looks of things, there's no game changing benefits in wearing toe shoes as a runner, weight lifter, or anything else where an athleteic edge would be applicable.
 

ARTICLE UPDATE:

 

6 months after this article was written, on May 7 2014, Vibram USA (the company who makes these FIVEFINGERS running shoes) were forced to settle a lawsuit that alleged they made false and unproven claims about their footwear.

The company also agreed to refund consumers who had complaints about their shoes.

This was reported right around the world, including here in the Wasington Post. 

 

Stay Fit, Stay Flexed!  

 
 
REFERENCES
 
(1) Gruber AH, Umberger BR, Braun B, Hamill J. Economy and rate of carbohydrate oxidation during running with rearfoot and forefoot strike patterns. J Appl Physiol (1985) 2013 Jul 15;115(2):194-201. doi: 10.1152/japplphysiol.01437.2012. Epub 2013 May 16. 

(2) Ridge ST, Johnson AW, Mitchell UH, Hunter I, Robinson E, Rich BS, Brown SD. Foot bone marrow edema after a 10-wk transition to minimalist running shoes. Med Sci Sports Exerc. 2013 Jul;45(7):1363-8. doi: 10.1249/MSS.0b013e3182874769.

(3) Sato K, Fortenbaugh D, Hydock DS. Kinematic changes using weightlifting shoes on barbell back squat. J Strength Cond Res. 2012 Jan;26(1):28-33. doi: 10.1519/JSC.0b013e318218dd64.

(4) Charniga A. Why weightlifting shoes? Retrieved on 3 Mar 2010 from http://www.dynamic-eleiko.com/sportivny/library/farticles015.html

(5) Kilgore L & Rippetoe M. Weightlifting shoes 101. Retrieved on 3 Mar 2010 from http://www.exrx.net/WeightTraining/Weightlifting/WeightliftingShoes.html

(6) Kongsgaard, M., Aagaard, P., Roikjaer, S., Olsen, D., Jensen, M., Langberg, et al. (2006). Decline eccentric squat increases patellar tendon loading compared to standard eccentric squat. Clinical biomechanics, 21, 748-754.

(7) Brown S. (2013) "ELECTROMYOGRAPHICAL ANALYSIS OF BAREFOOT SQUAT: A CLINICAL PERSPECTIVE." The Honors College University Honors Program East Tennessee State University.

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