Flip Flop your way to injury

Arizona has one of the most perfect climates.  A climate in which its residents often like to take their dress to the basics.  Anyone who lives in Arizona has owned or owns at least 1 pair of the best slip on footwear out there…the Flip Flop sandal.  It’s hot…why take the time to put on socks then surround your feet with those heavy hot closed toe shoes?  Ehhh…just walk on over barefooted to your trusty ‘ol flipper floppers and head out to the mall or to class at ASU.  Leather, foam, bedazzled, pink, canvas, foam, thin straps, thick straps, flat, wedged, or a hint of an arch…flip flops are your go to “shoe”.  No problem right…wrong!

It is officially summer…well not officially: June 20th marks the actual start of our great state’s hottest time of the year.   We’ll be hitting the 100 degree mark back to back before you know it and thus a perfect time to talk about this topic.  This is the time of the year I see a spike in foot related pain!

Now, don’t get me wrong…I love flip flops too, but it is more of a lust then a love.  I know that it is not bio-mechanically beneficial to wear them for extended periods of time and/or in high frequency.   Here’s the basics of why along with a excerpt from an article on AOL’s Health forum:

Firstly, walking in a flip flop or thong style footwear alters your gait.  While walking in this type of “shoe” you will typically shorten your stride length.  You do this almost without knowing as a means to keep the ”shoe” on your foot.  Your heel makes contact with the ground sooner and often has an extended dragging motion.  Aside from the namesake “flip flop” sound you will hear the heel drag more prominently in this footwear vs. a regular athletic shoe.  So, why is this a problem?  Well, shortening your stride during this gait change over extended periods can lead to a deficiency in your hamstring flexibility, hip flexor range or motion and lower leg strength loss.  All critical agents in the sport of running.

Secondly, walking in a flip flop does not provide the beneficial amount of structure or support that most people need for their feet.  As most of us are pronators; we generally benefit from the additional structure provided by medial posting or quite simply just arch support.  The lack of arch in a flip flop forces the plantar fascia (arch “tendon”) to elongate and flatten thus increasing the risk of injury.  Plantar fasciitis is a very common ailment or injury often associated directly to a lack of arch structure/support.

I am however an advocate of wearing flip flops on occasion to let the foot stretch and relax after intense exercise.

There are better flops out there too.  A few notable companies are Rainbow (double or triple arch) and Olukai.  Look for a medium density, not too “marshmellowey” or too stiff.  The higher the arch the better and be cautious of the “it molds to your feet” philosophy as this will only mold your imperfections and defeat the whole purpose.  Expect to cough up at least $60 for a solid pair.

Bottom line…moderation is key and flip flop your heart out this summer!   

AOL Source ~> http://news.aol.com/health/story/ar/_a/flip-flops-can-lead-to-foot-leg-pain/20080602103409990001?icid=100214839x1203318315x1200131157

Heel Counter/Cup

This section of a running shoe is  the area that surrounds the heel or the back 1/3 of the design.  Aside from locking the foot in place, this plays a key role in stabilizing the heel from side to side movement.  Most companies use a simple TPU or thermal plastic unit in a distinct cupped shape sandwhiched between some foam and fabric.  When determining which heel counter fits you best make sure it has a secure feel without any ridges that may cause any abrasions or irritation and slip most be minimal to non-existant.  Certina heel counters have a distinct rake (a slight angle either towards the toe or backwards) to them as well which can either be a postitive or negative fit dependent upon the anatomy of your foot.  Sometimes lacing here is key to alter the fit in the heel as well.  I’ll have a post on lacing up soon.