Training System Strength Shoes

Strength shoes are shoes that have a platform attached to the forefoot that restricts the heel from contacting the ground, thus requiring the muscles of the lower leg and foot to work harder. Over time, strength shoes can improve the size, strength, and power of the legs, helping athletes run faster and jump higher,

Considerations

Strength Shoes place a deal stress on the lower leg and even the entire body by changing the body's base of support. This shift overloads certain muscles in simple standing exercises that are not accustomed to this specific stress. Progressions from easy to difficult, unloaded to loaded, slow to fast, and two to one leg should be obeyed in training. For example, do bodyweight squats in Strength Shoes before doing them with a barbell and do double leg jumps to a step or box before doing continuous jumps where gravity can take effect.

Ample Recovery

Fred Hatfield, a sport science author and strength and conditioning coach, reviewed a handful of scientific studies and concluded that Strength Shoes might have value for short periods in advanced athletes, however in lesser-trained athletes the benefits are minimal. Additionally, injury risk is increased, according to Hatfield. He attributes the greater risk to studies using the shoes at high volumes of training and too frequently. To minimize risk, Hatfield suggests using them for no more than is typical of a traditional jumping and sprinting program -- 120 foot contacts and no more than 400 yards of sprinting -- after a buildup from 50 percent training load. Additionally, like any advanced training method, Strength Shoes should only be used for a few weeks at a time followed by several weeks of recovery.

Corrective Protocols

Attempt to improve your recovery rate and prevent permanent problems following Strength Shoe training by developing a corrective recovery protocol. Soft tissue work using a tennis ball or with a skilled practitioner can help reset the muscle tone to normal. Stretching exercises of the neck, hip flexors, and the calves can also help restore normal length of exerted musculature says Dr. Charlie Weingroff, a physical therapist and strength and conditioning specialist.

Arguments Against Strength Shoes

Strength shoes by nature force you to change your posture relative to the ground and gravity to prevent you from falling over. Weight shifting to the forefoot that occurs with strength shoes force the head, neck, and shoulders to move forward atop the foot for balance purposes. This shift places the entire kinetic chain of the body at risk of injury far away from the foot, Weingroff says.

Warning

Consult with your physician prior to beginning any exercise regimen to ensure that you are healthy enough to participate in your planned training. Failure to do so may result in undue injury or detriment to your health.