EP 27: CREATE YOUR OWN ARCH VS ARCH SUPPORTS Muscle Spasms

Mara and Elysia discuss the foundation of our body...besides the trunk...THE FOOT, more specifically, THE ARCH!
They dive deep into purchasing arch supports or just creating them the old fashioned way...through training: here's a little preview to the cons of BUYING a "muscle"
Compression and recoil mechanism in your arch works like a rubber ball and saves up to 17% effort while you are running Some running shoes or inserts can disturb the spring-like function in the feet. As a result, you will end up wasting more energy Moderate pronation is not linked with a higher risk of injury You are least likely to overpronate when you are running barefoot You will hit the ground with more force when wearing a padded shoe. Padded shoes result in a 12% high impact on knees No improvements were seen in the posture, strength, stability, or discomfort after using shoe inserts in a trial Choosing shoes based on arch type made no real difference to overall injury risk in marine corps trainers Zulu population has the healthiest feet despite rarely wearing shoes. European people have the unhealthiest feet despite having access to advanced footwear Identical arch support can bear different results in different people even if they have similar types of feet Shoe inserts or arch support cannot consistently shift the center of the path pressure in the desirable direction Prescribing elevated cushioned heels or pronation control shoes according to your arch type is not evidence based Foot orthosis was found to be of little use for lower limb injury prevention Insert interventions or arch support cannot improve knee joint moments on a consistent basis Short foot exercises were more effective for flat footed students than using arch support insoles Minimalist shoes and barefoot running results in greater efficiency in experienced runners Listen to the full episode for all the pros and cons and benefits of training your feets, instead of just relying on your foot fashion!