Form and Footwear

I was all excited this week because I ordered a pair of Reebok Nano 2.0 shoes.  The ultimate Crossfit shoe.  They finally came in yesterday and I waited in anticipation until I could make it to the gym for my first workout in them.  My excitement did not sustain...

I found it difficult to squat as low as I normally would in my other workout sneakers, Babolat tennis shoes.   At the bottom of my squat I was off balanced, fighting not to fall down.  This brings me to my first point.

Raised heel shoes make it easier to squat lower.

Have you ever noticed this?  Ladies, if you wear high heels have you ever noticed how easy it is to descend into a full deep squat.  Then once you take the heels off how difficult it is to do so without falling down?  This happens for a number of reasons.

1) It takes the ankle flexibility out of the equation
            Some people have ankle restrictions that don't allow them to descend all the way down in their squat.  Raising up your heels during a squat changes the flexibility requirements of the ankle so it doesn't need to bend quite as much.

2) It shifts your body weight forward
            With bare feet, squat down as low as you can.....  Notice how one of two things happen...Either you fall backwards, or if you don't, your arms and upper body lean all the way forward to counterbalance you body.  Having raised heels negates the need for this to happen.

3) It reduces the length of your posterior chain

            Ok I'm starting to throw in some upper level rehab terms here, but bear with me.  The posterior chain is your calves, hamstrings, glutes and upper back.  Think of them as one long rubber band going from the middle of your back and connected to the bottom of your feet.  It's very common for flexibility problems of this posterior chain being a limitation in people's squatting and exercise technique.




So since I have tight ankles, the lower heels in the Reebok Nano 2.0 make it harder for me to maintain proper form.  So I'm going to end up returning my shoes so I can get a higher heel in my next shoe.  You'll notice people at the gym that, back in the day, would squat with 5 lb. plates under their heels, or in modern day crossfit gyms, they do things like pistols (single leg squats) with a plate under their heel.

Now i'm not suggesting you that you should just rely on raised heels at all times.  Get evaluated and see if there is anything that can be done as far as ankle and posterior chain flexibility.  The raised heel is a crutch, not an accessory.  Having raised heels makes you shift the weight bearing of your lower leg forward so you are wearing out your knees more, and using those strong hips and glutes less.  For me personally it's the right thing to do because of the uncorrectable ankle flexibility issues that I have.  That might not be the case for you.

To get your own evaluation in Boca Raton, FL, contact my office at 561.997.8898 or email any questions to 561.997.8898.  To check out more visit www.Mobility-4Life.com