How Flip Flops Change Your Feet

If you’re interested in reading more on ideas presented in the article below, I suggest reading Simple Steps to Foot Pain Relief. If you’d like movement instruction via video, start with Schoolhouse Series Snacks: Toes and Calves.

Last month on our Facebook page I posted a link to a great article by Nicholas A Campitelli on What Happens To Our Feet When We Wear Running Shoes because it had great images that show how athletic shoes have a positive heel (yes they do, yes they do)! Read it (here) when you have a chance.

Not unrelated to a discussion on shoes, the weather is beginning to warm. Not everywhere, but in some places, like where I am right now:

photo(543)

(I am fully accepting jerk status from those of you still looking out your window and seeing white.)

No matter where you live, pretend it’s warm enough to start thinking about “spring shoes,” but before you reach for the flip flops, read this: When you wear shoes that don’t connect to your foot (flip flops, slides, mules, slippers) this is how your lower leg and foot are forced to respond. (I’ve left out some of the foot as I am also cooking breakfast.)

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The “grip” to keep footwear on curls some toe bones up and some down, drives the end of some bones into the ground creating higher-than-normal pressure (hello fracture!) and drives the ends of some bones up into the top of the shoe (corn, calluses). I won’t even mention the the tension down the front of the leg — you’ll find it yourself during this exercise:

IMG_3683

This “top of the foot stretch” helps undo the chronic tension in both the toes and in the front of the ankle. Follow it up with our gait-specific calf stretch:

IMG_3679

For funsies, check out this celebrity’s flip-flop grip! Then, do your own experiment: Slow your flip-flop walk a bit and check out what your toes reflexively do in order to keep your flop on.

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Now go do your stretches again and read my book for more foot-restoring exercises (including whole-body ones that get the weight off the front of the foot. That is all.

(P.S. Just like correctives for people who wear heels doesn’t only apply to high heels (running shoes have heels too), “flip flop” correctives are for those who wear ANY shoes that don’t attach to your foot. Any and every kind of slip on. M’kay? And actually now that I think of it, they apply to people who wear no shoes but wear their pelvis way out in front causing the same compensatory motions and loads in the feet and lower leg. Which means these exercises are for everyone, the end.)

Carl, T., Barrett S. 2008.  Computerized Analysis of Plantar Pressure Variation in Flip-Flops, Athletic Shoes, and Bare Feet. Journal of the American Podiatric Medical Association Volume 98 Number 5 374-378.

Shroyer,  J., Weimar W. 2010. Comparative Analysis of Human Gait While Wearing Thong-Style Flip-flops versus Sneakers.  Journal of the American Podiatric Medical Association, Volume 100 Number 4 251-257.

Are you still interested in learning more on this?

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28 thoughts on “How Flip Flops Change Your Feet

  1. On the other hand, those of us who are snow locked can do the stretches now and feel all virtuous like we’re planning ahead 😉

  2. Oh boy. Guess I’m ditching my fitflops now!

    Any advice on treating pain in the bottom of the big toe? I’m talking sharp stabbing pain. Osteo says it’s a trapped nerve, so I’m massaging all the muscles that bulge when I flex my toe. I also have a very tender spot just inside the first big toe knuckle, roughly behind the gap between big toe and next toe. I also massage that.

  3. Hi Katy – I was wondering if this is the same with ‘FitFlops’ We see them at all the health fairs here in the UK and they champion that they have ‘microwobbleboard’ technology.
    They have some pretty plausible stuff to us laypeople – can you decipher it for us?
    http://www.fitflop.co.uk/technology/lookbook-tech,en_GB,pg.html this is the link to their ‘Technology’ page – is it bunkum?

    Didn’t want to post their link but didn’t know how to direct you to their techno-babble!

  4. THis is for Lisa Mills, you may have a plantar wart. I had one, once. It was very painful and in the same area you describe. It was resolved with a little scraping (with an very sharp instrument) and liquid nitrogen, done my a PA.

  5. Thank you for this Katy. I stopped wearing mine years ago when I suddenly realized how dangerous they were to my legs and feet (purely instinctive, mind you) but have not been able to get my daughter on board. I will forward this to her.

  6. In So Cal, where I live, some people think it’s warm enough to be flip flip season all year long (it isn’t), which provides ample opportunity to see “flip-flip grip” in action on a regular basis. Once I started paying attention to the toe grip of others, and in my own flip flops, I couldn’t bring myself to wear any sort of flip flop, mule, slide, etc on a regular basis. Sure, I’ll don them for brief periods – I’m not a barefoot outdoors type so I keep a pair of flip flips near the door to slip into to walk to the mailbox; out to the garden to water plants or pinch some bay leaves, sprigs of thyme, & a lemon, etc.; and maybe for a quick drive to the grocery store, but that’s about it – no more entire days of wearing flip flops & slide shoes.

  7. so…hard…to…stop…wearing…flip flops….ahhh… There. In the recycling bin. Flip Flop Detox on Venice beach. And it’s 9:30am and 79 degrees. Ruh-roh!

  8. Any recommendations from you Katy, or from other commenters, for easy on and off summer sandals that connect to the foot? I live in northern California and I LIVE in flip-flops all summer.

  9. @Heather, Those Madrids are cr!p. I am addicted to Birks because I can’t find/afford anything else that fits the whole width of the ball of my foot, but I wear the t-strap kind. They aren’t going anywhere, not even when riding a bike, so the grip reflex is minimised. The advertising schpiel about the healthfulness of toe grip isn’t convincing me – I try to stick to Birks’ cheaper subsidiaries with prettier patterns and “less aggressive” footbeds. The sole is still stiffer than one would like (Birkenstock means birch stick, after all).
    Stephanie: bunkum. Short-term relief of symptoms from aggravated tendons or somesuch, but not addressing the problem of a slapping gait.
    Disclaimer: I am not Katy.

  10. Thanks for this. So, what sort of open sandal do you recommend, as I imagine most have a pretty high heel? I have some Chaco sandals I love. Are those okay?

  11. Hey Katy, just discovered a new sort-of flip flop and wonder if you can provide your take on these. They are called “Oofos” and feel like you are walking on fatigue mats. I’m not aware of any toe gripping happening and if I could only wear one shoe for the rest of my life, this would be it. That being said if I’m fooling myself about this, I would love to know. Here’s a link: http://www.oofos.com/

  12. You can up cycle your flip flops so they don’t flip or flop any more! I haven’t done it, but recently saw a pic of someone who had. Basically it involves using the sole, the pre made holes, and an old tshirt. Homemade huaraches!

  13. I often stand and admire all the shoes that I no longer allow myself to wear. I ditched the flip flops last summer – that was a sad day – now I only wear them in the locker room at the gym and where I swim – yes I still go to the gym and swim but the more I read whatkatysays the more I realize I am doing myself more harm than good….big sigh 🙁

    what about these Katy? http://www.mybarefooters.com/features/
    please tell me that they are okay – I’ve got two pairs

  14. Does this include Birkenstocks? Very interested to understand…living in Australia it’s flip flops or Birkenstocks all year round!

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    in {internet|web} explorer, {may|might|could|would} {check|test} this?
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