Choosing Land & Water Shoes

2/5/2020

Just like running, rowing should also have a shoe recommendation based on foot type.

Determining Foot Type

If you haven’t determined your foot type yet, refer to our foot typing post so you can pick the right shoe for you. Recommendations below are based on foot type.

Rowing Mechanics

As we roll into our catch position our ankle moves into dorsiflexion (pulls up) and our foot everts (rolls in). As we drive our ankle plantar flexes (pushes away), and our foot inverts (rolls out). These slight movements are an important part of the loading process. When allowed to move properly, these movements load our entire backside like a taut rubber-band. If these motions are limited or restricted, we aren't able to produce as much force off the footplate.

5 Qualities

We are always looking for shoes that compliment a healthy foot, allow our feet to load and explode efficiently, and to meet us where we are currently.

There are 5 qualities that we look for in a rowing shoe:

1) Minimal to zero, heel to toe drop
2) Flexibility
3) Big Toe Box
4) Minimal to zero, cushion
5) Compliments our foot

Heel to toe Drop
Heel to toe drop is how high the heel is elevated in relation to the toe. Heel to toe drop was added to shoes in an effort to take pressure off of athlete's achilles tendons. In doing so, heel to toe drop changed the mechanics of the foot and ankle. When we change the mechanics we change the way we load, and therefore the way we explode. For rowers specifically, as we add to the heel to toe drop, we decrease the angle at the footplate. For example, if we have the footplate set to 42 degrees and we wear a shoe that lifts my heel 2 more degrees, I now only have a 40 degree footplate angle. This may sound trivial but, remember that the footplate angle affects the amount of force we can impart on the footplate, and therefore the blade. To read more about footplate angles click here.

Flexibility
The flexibility of the shoe is important because we want our foot to move as naturally as possible, with as little effort as possible. This again will allow our foot to load and explode in a more optimal manner. Shoes that restrict movement don't allow us to roll over our big toe effectively. The less we roll over our big toe, the less we load our whole backside.

Big Toe Box
Before shoes our feet were big, strong, and wide, with our toes spread. Now that we wear shoes most of the day, our feet have become smaller, weaker, more narrow, and our toes are scrunched together. A big strong foot, can impart and transfer more force on the footplate. One way to help us do so is by wearing shoes that have a big toe box. These are shoes that dedicate a little more space to the toes, allowing them to spread, instead of pushing them together.

Cushion
Cushion is added to shoes to absorb impact forces. Unfortunately one of the ways our feet respond to force is by feeling impact (vibration). As we add cushion to our shoes we feel less and less, which changes the mechanics and response time of the foot and supporting musculature. Rowers also want a steady base of support to drive off of the footplate. Imagine the difference between jumping off of a firm mattress versus a water bed. As we add cushion, we lose force as it's absorbed into the cushion.

Compliments our foot
A shoe should compliment our feet. Not everyone will be able to wear a shoe with no cushion, and no heel to toe drop. Based on your foot type these qualities of a shoe will impact your foot's mechanics. A higher drop places your foot in plantar flexion (foot pointed) and inversion (foot rolled out), which is the exploded position. This heel lift supports the foot but makes it challenging to load properly. A lower drop puts your foot in a more natural position, but if your foot isn’t ready for it (neutral), you could be setting yourself up for an injury. Our goal is to always have a neutral foot type. However, not everyone starts there, and it takes some time to transition back into a more minimalist shoe.

Immobile Foot

An immobile foot is constantly in an exploded position and therefore has trouble loading. This foot type needs mobility work but too much mobility in the shoe may cause problems as well. Start with a little bit of support and transition lower as the foot becomes more mobile.

Recommended shoe:
Shoe Type: Transitional
Heel to toe drop: 4-8mm
Example: Nike Free

Unstable Foot

This foot needs support but if you give it too much support it will never get stronger. Start with a little bit of support and transition lower as the foot becomes more stable.

Recommended shoe:
Shoe Type: Transitional
Heel to toe drop: 4-8mm
Example: Nike Free

Neutral Foot

A Neutral foot has adequate mobility and stability to load and explode. This foot type can do well in minimalist shoes with a heel to toe drop between 0-3mm. Take advantage of what you've got!

Recommended shoe:
Shoe Type: Minimalist
Heel to toe drop: 0-3mm
Example: New Balance Minimus

End Goal

The end goal is to have a neutral foot paired with a minimalist shoe ranging from 0-3mm heel to toe drop. If you’re not there start with a 4-8mm drop and transition yourself slowly to 0-3mm as your foot returns to a neutral type.

Water Shoes

Now, as for the water...

We haven’t found a shoe that works better for all foot types than the project B. They have good stability built in with the right amount of freedom. The large toe box also helps us develop, or maintain, a healthy foot.

Having said that...no matter what shoe you are wearing your foot type can still affect your performance. An immobile foot will still have less ability to load, and a weak foot will still have less ability to explode. So mobilizing and strengthening your feet is still recommended!

Bat Logic

Bat Logic has a great system that allows rowers to take their shoes/foot set-up with them from boat to boat and boat to erg. If you have the ability, and the financial freedom, buy project B's and the bat logic system. Adjust the set-up to meet your mobility and wear them in every boat and erg you row in/on! Add in a pair of Naboso insoles and you're foot is fully optimized.

0 Comments