The barefoot gym workout that cures an arch enemy... flat feet

Barefoot exercise is more than just a new gym trend, as wearers of expensive orthopaedic shoe insoles are discovering

It is now so popular a trend that the gym I work for has launched a class based around it.



But the latest craze for barefoot exercise may offer more than just a novel workout and an excuse to give your feet a break from trainers.

Podiatrists are extolling the virtues of foot exercise because a growing number of those suffering with flat feet are throwing out their orthotics – orthopaedic supports – in favour of a routine that has quickly and cheaply cured them of the often painful condition.

As nature intended: Exercising barefoot can help people who suffer from flat feet

'We tell people to get their shoes off as much as they can – at home, in the garden, anywhere there are no sharp objects on the floor,' says Fred Beaumont, of the Institute of Chiropodists and Podiatrists.



'When your feet are stuck in poorly fitted shoes all day the foot muscles can become "unfit", leading to weak arches, which can result in flat feet.

'It may sound counterintuitive to do aerobics barefoot, without the protection of bouncy trainers, but our feet were designed to run and jump without two inches of rubber foam under their sole.

'People are scared it might damage the foot but it can have a dramatically positive impact on foot health.'

The arch of the foot is formed by the tarsal and metatarsal bones and is strengthened by ligaments and tendons that enable the foot to correctly support the weight of the body.



The underside of the foot is made up of four layers of muscle tissue as well as a length of thick connective tissue called the plantar fascia, which supports the arch.

If the surrounding muscles weaken, the plantar fascia will drop and the arch will collapse. If the arch collapses, the whole foot touches the ground, which is known as pes planus or flat feet.

Natural: Ancient exercise systems like Yoga and martial arts have long advocated training barefoot

Flat feet affect about 15 per cent of Britons. Although usually genetic, the condition may be exacerbated or triggered by poorly fitted shoes or conditions such as arthritis and pregnancy, when sudden changes in shape and weight can alter the body's centre of gravity leading to a weakening of the arches.

For many, flat feet cause no problems, but in others the body becomes misaligned. Weight is incorrectly distributed across the lower half of the body, which can lead to the foot rolling inwards, a condition known as overpronation, which can cause problems including poor posture, pain in the lower back, knee, hip and foot pain, bunions and shin splints.

'Problems arise because the body tries to compensate and realign itself, which leads to discomfort,' says podiatrist and podiatric surgeon Emma Supple.



'Until now the most effective treatment was orthotic insoles for support, cortisone injections for pain or, in rare cases, surgery.'

Orthotic shoe inserts force the feet into an arched position by gradually realigning the muscles and tendons.



However, orthotics can be expensive – often costing more than £100. They can also take between five and ten years to correct the problem and must be worn at all times.

In contrast, foot exercise is free, there is no need to wear the often unsightly inserts and it takes two months for results to be felt if carried out for ten minutes a day.



'Podiatrists will make exercises specific to each patient, but some exercises are suitable for anyone who wants to increase foot strength and flexibility,' says Supple, who explains that podiatrists have long been recommending foot exercise.

A new foot exercise class called willPower & grace, invented by Stacey Lei Krauss, a former dancer and now a fitness instructor, recently launched in Virgin Active gyms in the UK after its success in America.

'I know of about 50 people who have been able to stop using orthotics after doing my exercises but there could be more who have benefited that I don't know about,' says Krauss.

The exercises are aimed at improving the foot's strength, resilience and co-ordination. 'By performing exercises that stretch the arch of the foot, the deep, intrinsic muscles on the underside of the foot are strengthened and tautened,' says Supple.



'Moving each toe independently means that you give every part of each muscle the chance to flex, tone and reinforce the arch.'

The moves also work the key lower-leg muscles, such as the tibialis anticus, which run down the inner side of the leg and into the foot itself. The calf muscles are linked to the Achilles tendon which helps support the plantar fascia.

Conventional solution: Orthotic shoe inserts force the feet into an arched position by gradually realigning the muscles and tendons

'These exercises treat the foot holistically. By working the leg muscles you are stabilising the ankle and providing the foot's arch with a much sturdier support,' says Beaumont.



'If more people did these exercises, many would not need orthotics in the first place.'

Foot-specific exercises also increase body awareness as the emphasis is put on how the body lands when walking.



By moving and landing on the sole of the foot, as opposed to the heel, the chances of injury are reduced as less impact is put on the joints.

'There is no such thing as a miracle cure for flat feet,' says Supple. 'But in my opinion a combination of regular foot exercise, orthotics, as well as well-fitted shoes should ensure you own healthy, happy feet.'

www.virginactive.co.uk

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