00:01:58.820Brett McKay here, and welcome to another edition of the AOM Podcast,
00:02:02.180which since 2008 has featured conversations with the world's best authors, thinkers, and leaders
00:02:06.820that glean their edifying, life-improving insights without the fluff and filler.
00:02:10.840The AOM Podcast is just one part of the McKay mission to help individuals practice timeless virtues through thought, word, and deed.
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00:20:29.860And then you talked about, you have this great diagram in the book that shows a foot and
00:20:34.560how a foot should land on the ground for an efficient walk. What does that look like?
00:20:39.920Yes. So traditional gait mechanics start at lateral heel. So pinky toe side of your foot.
00:20:46.640And then as you move your body forward, you're going to load through the middle of the foot.
00:20:51.800You load the outside of the pinky toe, the ball of the foot. And then your final part of contact
00:20:57.340is pushing off the big toe. So it essentially goes from the back to the front and from the
00:21:02.840outside to the inside. And that's an ideal pattern, right? There's all sorts of reasons
00:21:08.280people have inefficiencies or they can't achieve that pattern or it's difficult or what have you.
00:21:12.660But in a perfect world, if we were trying to get you to an ideal efficient gait pattern,
00:21:17.800it's outside of the heel and then you push off with the inside of big toe.
00:21:22.980And let's say you have a patient, you're looking at them like, okay, someone's off here.
00:21:26.840We need to focus on improving your foot strike. How do you do that? How do you rehab that?
00:21:32.540Because someone might have been walking inefficiently where they're maybe walking on the inside of their foot first for their entire life.
00:21:39.760So how do you train somebody to be like, okay, you're going to walk, start on the outside of your heel, and then kind of rotate on your foot to the big toe?
00:21:47.860Right. Yeah. I listened to when you interviewed Matt Fitzpatrick, and I thought it was really interesting in his episode with you how he talked about being a pro runner and having coaches who didn't try to mess with his gait mechanics, right?
00:21:59.180So it's a slippery slope for sure, and it is definitely something where I always have said in my career, 20 plus years as a PT, if you don't have pain, if you aren't having problems, I'm not messing with your mechanics.
00:22:13.660It's clearly working for you, and if you're somebody who has some sort of an anatomical difference or you've had an injury or surgery, like I had an injury in high school, I still have screws in my foot from when I was 16.
00:22:24.960that changes my loading mechanics for sure but i've done 13 ironman triathlons a 50k like i ultra
00:22:32.060run i have no mechanical issues but i've got hardware in there and there's a lot of people
00:22:36.820who do right so if you don't have any problems don't mess with it but if you're somebody who's
00:22:42.320like i have a chronic plantar fascia problem i've got chronic heel pain i've got a chronic achilles
00:22:46.660thing i've got this bite in my hip i've got achiness in my low back that's definitely sort
00:22:52.860of your body trying to tell you, hello, is there something going on down below at your foot?
00:22:57.660Now, couple that, if you're a guy who wears dress shoes, if you have to be kind of fancily
00:23:03.500dressed for work, if you wear shoes that are perhaps not the right size, over 60% of adults
00:23:08.980in the US are wearing the wrong sized shoe, wrong length. There's a lot of factors that can
00:23:14.080contribute to that. But to answer your question, if somebody has interest in assessing their gait
00:23:21.300mechanics, and identifying if their pattern is optimal, you can play with it with some very
00:23:28.700basic drills. You can play with it with drills if you've got access to a gym that has a mirror,
00:23:33.560you know, walking toward a mirror barefoot can tell you a lot. Again, video analysis is priceless.
00:23:39.480And so even just throwing your iPhone on the ground and videotaping yourself walking toward
00:23:43.560and walking away, you can start to get that idea of how do you land. If you feel like you aren't
00:23:49.800landing lateral and then pushing off big toe medial. You can play with just that strike pattern
00:23:55.920in standing. So if you go up to standing and almost stand like you're going to go into a lunge
00:24:00.340and then you load the lateral foot, roll through, push off the big toe and just see how your body
00:24:05.900feels when you do that, that can sometimes be a good indicator. If you don't have the range of
00:24:10.400motion to do that or you've got a mobility restriction or kind of like I said, you've got
00:24:14.820old screws in your foot or have had old fracture, injury, whatever, it might be a good time
00:24:19.720to ping a pro, you know, get ahold of your local PT, chiropractor, foot person and be like, Hey,
00:24:24.600can you take a look at me? Because you don't want to mess with gait mechanics unless you have
00:24:28.980issues. But if you do have issues, it is a low hanging fruit to try to correct.
00:24:33.700So we talked about things that can cause issues in your walking gait or gait mechanics. Injuries
00:24:37.900are a big one, just your life history. What about your anatomy? Like what if your ankles or your
00:24:43.800feet naturally cave in or turn in? Can that mess things up for you down the line?
00:24:48.060So this is one of those things we definitely myth bust in the book. You alluded to the 10,000 steps a day. That is definitely a myth. You're correct. It's a leftover from a Japanese pedometer company's marketing campaign in the 1960s. Another thing we myth bust in the foot, people are terrified of pronation. Pronations become this like bad word in gait mechanics and shoe advertisements. And people who have flat feet often are told, oh, you need an orthotic. Oh, you need this. Oh, you need surgery.
00:25:16.220And interestingly, there's a lot of science that says a flatter arch is within normal
00:26:02.480Your middle of your foot needs to pronate.
00:26:04.960So it's just like flexion or extension.
00:26:06.620It's a biomechanical term for the movement we're going through.
00:26:09.980Pronation is getting the big toe down.
00:26:12.220And so you have to pronate in order to be able to load the big toe and push off.
00:26:16.620You're pushing off your big toes, your gas pedal and gait mechanics.
00:26:19.820So someone who has a flatter anatomy, it used to be this idea that, oh, you know, you're
00:26:25.100going to be really sloppy and you're not going to be able to generate force.
00:26:28.280You're going to end up with itis and fractures and all this other stuff.
00:26:30.860And the science has really rebutted that in probably the last almost 20 years.
00:26:34.780So the good news is as, as all of us want to learn more and be better stewards of our
00:26:41.440bodies, pronation isn't a bad thing and very small percentage of the population, you know,
00:26:46.760let's say I think it's under 5%, it might be maybe like 3%, actually truly have what
00:26:51.880we call flat foot deformity, which is a medical condition where you're super, super, super
00:26:55.600flat and all your bones are sitting on the ground.
00:26:57.820I actually took care of a patient a couple of years ago who had that problem and ended
00:27:01.120up having a surgery to reconstruct his arch because he did fit into that tiny little part
00:27:05.920of the population. But for most individuals, a flatter arch or a more pronated foot isn't
00:27:14.400problematic if you back it up with good strength around the area. And so a lot of times people
00:27:21.420have a flatter arch and then their foot is terribly weak and that can start to cause problems.
00:27:26.380All right. Maybe we can talk about ways you can strengthen that. Okay. So we can't use flat feet
00:27:30.240to get out of the draft anymore you're not going to get that that rejection that's right okay and
00:27:37.280i think you also highlight you know they did research they've looked at we're always looking
00:27:41.100at hunter gatherers right to figure out what does a human body look like without all these
00:27:45.860industrial trappings around us a lot of those hunter gatherer people they have pretty flat feet
00:27:51.020they walk around barefoot and their feet you look at their print like there's no arch hardly and
00:27:55.660they're fine they climb trees they walk miles a day and they're okay yeah the the foot a foot
00:28:01.560that is unobstructed by a shoe gets strong and there's this fabulous researcher her name's sarah
00:28:07.100ridge and she is a really smart woman and she researches minimal shoes so shoes that allow you
00:28:14.840to behave in a more barefoot manner so not a shoe with a ton of cushion not a shoe with a carbon
00:28:20.080fiber plate not a shoe with a ton of stack all that sort of stuff so a shoe that truly is zero
00:28:24.940drop. So meaning flat from the heel to the toe, minimal cushion with a wide toe box. And her
00:28:30.300research has demonstrated that the more time you spend barefoot or the more time you spend in
00:28:35.500minimal shoes, the larger cross-sectional area you get in the internal muscles in your feet.
00:28:42.140Now, the stronger the muscles in your feet, the bigger the muscles in your feet, guess what
00:28:45.360happens? Those feet get wider and flatter because just like if my bicep gets bigger,
00:28:49.740the anatomy is going to change. And so these itty bitty little muscles that are in between
00:28:53.500the long bones of your feet. When their cross-sectional area gets bigger, it gives you an
00:28:57.880appearance of a wider, flatter foot. Guess what? Those feet are super duper duper strong. If you've
00:29:02.940ever seen somebody with a deformed foot, horrible bunion, toes are smashed together, hammer toes,
00:29:10.240you know, it's all like claw-like. It looks terrible. That is a weak, weak, weak foot.
00:29:14.980That person is going to have absolutely no control of the intrinsic muscles. They're going to have
00:29:19.580super weak toe flexors. Those are very problematic for walking and fall risk and balance.
00:29:25.840When you see somebody with a wide, flat, thick foot, that foot is strong. And that foot has a
00:29:32.320lot of capacity because it has been, as you said, a barefoot hunter-gatherer, people who live in
00:29:39.100beach communities, people that are more often not in a very structured shoe. They have stronger feet.
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00:31:08.060So one thing that can prevent people from walking efficiently or walking comfortably, and I know a lot of maybe runners have experienced this, but this can pop up in anybody, is plantar fasciitis.
00:32:55.500So that could be caused by shoes that you're wearing.
00:32:58.620It's just you're not giving your foot the opportunity to strengthen the muscles to support the foot and so the plantar fascia has to take up the slack
00:33:06.660Yeah, so we talk about in the book we we have a thing we call the 24-hour shoe clock
00:33:11.320And it's assessing your day or 24 hours by the type of footwear you're wearing
00:33:15.500So let's say you're sleeping and you're barefoot for eight hours and then you're at home for a couple hours
00:33:19.460And are you someone who wears slippers? Are you someone who wears inside shoes?
00:33:22.820Are you someone who pads around the house barefoot? Do you wear socks?
00:33:25.260And then when you go outside the house, what do you put on your feet? You know, are you somebody
00:33:28.960that we interviewed a flight attendant for the book and for men and women, they are required to
00:33:34.860wear specific uniform shoes in all the major Delta, United, American, like they all have a uniform shoe
00:33:40.780requirement. And that uniform shoe does not allow optimal biomechanics of the foot. And that's a
00:33:49.140problem. So if I was a flight attendant and I'm spending eight hours a day sleeping, and then I'm
00:33:53.080spending two or three hours at home barefoot, but then I'm going into a shift of, you know,
00:33:57.300let's say 10 or 12 hours in a shoe that has an elevated heel that has a narrow toe box and is
00:34:02.700stiff. My foot musculature is being compromised while I'm in that shoe. My biomechanics are
00:34:09.980compromised. My mobility is compromised. And so when you run into individuals who have chronic
00:34:15.440inflammatory problems, foot, toe, heel, Achilles tendon, plantar fascia, we use that 24 hour shoe
00:34:22.660concept to assess, all right, well, how much time of the day are you spending in shoes
00:34:26.900that are maybe not a healthy choice? Yeah, we'll get more into shoes here in a minute.
00:34:31.180And changing your shoe type can help not just plantar fasciitis, but other issues as well.
00:34:36.240But what else can you do to rehab plantar fasciitis? Because I know there's a lot of
00:34:40.060devices out there, training protocols that people use that, you know, these involve stretching
00:34:46.140programs that you can do. What actually works for rehabbing plantar fasciitis?
00:34:50.660So similar to a couple of the other myths we busted today, stretching is not typically the
00:34:56.660solution for plantar fascia problems. Generally speaking, we need to get people strong. And
00:35:03.160there's two areas of culprit when you have a plantar fascia problem. A lot of people have
00:35:08.260weak foot intrinsics and a lot of people have weak calves. And oftentimes, and this is sort of where
00:35:16.720the science points us for sure. There's tons of research right now that's like in the last probably
00:35:20.900five years that's really trying to drive clinicians away from thinking that plantar fascia problems
00:35:28.340are a mobility problem and trying to help educate us so we can do a better job taking care of you
00:35:34.100guys saying it's not a stretching problem, it's a strengthening problem. And so if you're somebody
00:35:40.420who's struggling with plantar fascia issues, I would say there's two things I would immediately
00:35:44.680tell you to do. The first is assess your shoes because you're probably wearing A, the wrong
00:35:49.660length and B, something with a narrow toe box. And then the second thing I would suggest you do
00:35:55.180is assess your foot intrinsic strength and assess your ability to do a single leg calf raise.
00:36:02.980Okay. And then if it's not, your calf raise is not good, maybe add some more calf raises in your
00:36:08.180strength training program. So what's interesting about single leg calf raise is it is normalized
00:36:14.300for gender and age. And there are very clear thresholds that you should be able to do.
00:36:23.040This is something that you can try at home to assess if you have a calf imbalance right side
00:36:30.840to left, or if you are weaker than your age matched peers. So for guys, if you're between 30
00:36:37.500and 40, you should be able to, and this is real science. We can put it in the show notes if we
00:36:42.760need to. You should be able to do 32 single leg calf raises with just fingertips on the wall. So
00:36:49.180not holding onto a counter, full excursion and full excursion means going through all the full
00:36:53.860range of motion. And that's like with a cadence. That's not like one, take a rest, two, take a
00:36:58.600rest, three, check your email. It's one, two, three. So if you're between 30 and 40, 32. If
00:37:04.880you're between 40 and 50, 28. If you're 50 to 60, 23. If you're 60 to 70, 19, 70 to 80, 14.
00:37:12.760this is demonstrating your single leg propulsion endurance.
00:37:19.680And so if you aren't even close to that,
00:37:22.180or if you have one side where you aren't close to those metrics,
00:37:25.700what that's telling us is you are overloading other tissues.
00:37:30.360And if plantar fascia is the problem, most likely that's who,
00:37:33.500because your calf isn't doing its part of the job.
00:37:36.900And then another thing I thought was interesting that you can do to rehab
00:37:40.120is maybe one run a week if you're a runner or you can do this if you just walk to make sure you're
00:37:46.300doing it barefoot on grass yeah the data on that is really fun and if you don't have access to safe
00:37:52.160grass barefoot on a treadmill is fantastic but yeah that's one that i think a lot of people are
00:37:56.400very surprised by that because generally when people have plantar fascia pain or they have
00:38:00.920heel pain they go oh i should get into a huge cushion shoe all that's going to do is make
00:38:05.400things worse. So that's actually counterproductive if you have arch pain or heel pain. Cushion shoe
00:38:12.300is not the solution. Less shoe is more solution. And think about it like this. If I'm in less shoe,
00:38:18.160am I going to land harder or softer? You're going to land softer, right? Because you don't want to
00:38:22.980bang your foot into the surface. If I'm in a super cushioned shoe, it actually makes us strike the
00:38:28.980ground harder because there's so much cushion. We're not getting that sensory input into the
00:38:34.280hundreds of thousands of receptors in the bottom of your foot, you have to land harder to get that
00:38:38.860information to your brain. So it's counterintuitive, but one of the recommendations, you're exactly
00:38:44.440right, is barefoot on grass, or if you don't have access to safe grass, barefoot on treadmill.
00:38:49.760And then the other strengthening piece that I would highly recommend if you're somebody that's
00:38:53.460struggling with this type of problem is assessing the intrinsic muscle endurance and muscle
00:39:00.860performance in your foot. And so in order to do that, and we demonstrate this, this is a drill,
00:39:05.620we call the movement snacks in the book. And this is something we teach in the book. In our book,
00:39:10.180we have a whole assessment chapter. So you can kind of see where you're at. And, you know,
00:39:14.320my coauthor, Courtney Conley of Gate Happens, she's a chiropractor. I'm a physical therapist.
00:39:18.580If you come to see either one of us, the first thing we do is assess you, right? So in our book,
00:39:23.100we're saying, hey, assess yourself. Here, we're giving you the tools, do this at home.
00:39:27.340So if you want to assess the internal strength of your foot after you've done that calf assessment,
00:39:33.260you take off your sock, you put your foot on the floor.
00:39:36.040And the first thing you do is you try to lift up big toe without lifting up everybody else
00:39:39.660and without clawing the ground of toes four or five, one, two, three, four, five.
00:39:44.840So you're just going to try to lift up big toe.
00:39:46.820Then you put big toe down and relax it and you try to lift up toes two, three, four, five.
00:39:51.980And this is an assessment of your intrinsic foot strength.
00:39:56.020another way you can look at this is called lift spread and reach and this is actually one of the
00:40:00.480exercises we recommend where you are sitting in a chair foot is barefoot heels on the ground toes
00:40:06.720are on the ground you start by lifting up all your toes and big toe as high as you can get them
00:40:12.100and your arch so your ball your foot is off the ground so your heels the only thing contacting
00:40:16.140then you spread out all your toes like little frogs so you have space between every single toe
00:40:20.340and then you try to reach them out like you're some sort of a gecko so you lift the foot up
00:40:25.240spread out the toes, reach out like a gecko. And that activates all those little bitty foot
00:40:31.400muscles, the intrinsic muscles in between your long bones. If that is hard for you,
00:40:35.640if your foot cramps, if you can't do that, it's telling you those guys are weak. And guess what?
00:40:41.060If they're weak and your calf is weak, who's doing all the work? Your plantar fascia.
00:40:46.020So the three of those structures are a team. And if one or two of the team members are not
00:40:52.320holding up their end of the job, not doing their work. That's when plantar fascia has to do more
00:40:58.120work and it gets grumpy. Okay. And then I think something to point out if you're rehabbing
00:41:02.600plantar fasciitis, this could take a while. It could take once, a long time. And that's the same
00:41:08.380thing with other foot injuries. And I'm sure as a physical therapist, one of the hardest things you
00:41:13.060have to deal with is managing people's expectations on recovery. It could take a while, but you just
00:41:18.640got to keep going on with it and keep doing the protocol, stick with it because the rehab will
00:41:23.740work eventually. And I think you'd say to get going on that rehab as soon as possible. If
00:41:28.460something's hurting, don't just ignore it. That's correct. I will speak for the entire
00:41:32.400community of medical professionals everywhere. It is easier for us to solve your problem more
00:41:37.320recently to when you were injured than three months, six months, a year down the road. So
00:41:41.840please, please, please make it easier on us and you. If you tweak something and it doesn't get
00:41:47.060better in a week and a half, go grab a professional to help you. It will make us getting you better
00:41:52.140faster. It will reduce how much compensation you start to create in your life to be gimping and
00:41:58.540limping around something that's acute. The longer you wait, the more compensation, the more bad
00:42:03.980habits, the more that inflammation gets to hang around and the harder it is for our teams to help
00:42:09.320support you on that journey, getting back to what you love to do. So yes, don't let it hang out
00:42:14.160there because it, these, some of these types of problems really do require a professional
00:42:18.400to help you. And I think that goes back to the shoe conversation. Like if you're wearing a shoe
00:42:23.860that isn't the correct length or has a narrow toe box or is a pronation control shoe, and you
00:42:28.660actually don't need that, it's helpful to get a professional's eyeball on there. You know, it's
00:42:32.760like, I don't work for a shoe company. I have no skin in the game to tell you what shoe to go wear.
00:42:36.480Right. But I am a professional who can say, gosh, Brett, you know, that shoe seems like it's not
00:42:41.780helping you. Here's some video analysis. That shoe has a wear pattern. I think it's a problem.
00:42:46.720Let's actually measure your damn foot. You know, 60% of adults are wearing the wrong length of0.99
00:42:52.160shoe. That's a big deal. And that contributes to these types of problems. Well, let's talk about
00:42:56.640shoes because we've been talking about it throughout this conversation because shoes can
00:43:00.320cause a lot of foot problems that can affect your foot health. I feel like 15 years ago,
00:43:05.500barefoot running was all the rage. They even had these shoes, the Vibram five fingers,
00:43:10.000just like it's like a thin piece of rubber under your foot and like a place for each toe that was
00:43:15.240big but then i feel like in the you know past five years or so all the running shoes are they look
00:43:21.980like these you know space age moon shoes with lots of cushioning but it sounds like you're saying
00:43:28.360like those types of shoes might not be good for our feet so what is the ideal shoe for foot health
00:43:34.840not just for running, but like for everyday wear for walking.
00:43:38.700Yes. Unpopular opinion. I was in London recently and there was a Hoka store right next to,
00:43:45.220it was right next to like the Breitling store. And I was like, wow, Hoka's got quite a budget for,
00:43:51.120for where they're putting these stores with their, their real estate, my friends.
00:43:55.140Yeah. You know, it, it is interesting and you're correct, right? There was the,
00:43:58.280Chris McDougall wrote the book Born to Run. He's a friend of Courtney and mine and
00:44:02.260his conversation changed how people looked at footwear. There was this tribe that was able to
00:44:06.720run at high performance and super long distances barefoot. And then the five-finger shoe came out
00:44:11.500and everyone said, oh my gosh, let's all get those and go run, you know, long distances.
00:44:14.960And what happened? There was an epidemic of bone stress, injury, stress fracture,
00:44:19.280plantar fascia pain, whatever, because people hadn't earned the right to wear a minimal shoe.
00:44:25.060So here's how I like to characterize shoes. And a lot of this is the work from Courtney and her
00:44:31.080research over the years. So there's three categories of shoes. Traditional shoe, which
00:44:35.580is what most of you are probably wearing. That's where I would put a Hoka, a Brooks, a Nike, an
00:44:38.880Adidas, a dress shoe, a high heel shoe, you name it, a wing tip, whatever. Then there's a functional
00:44:44.940shoe. And a functional shoe is a shoe that has the following criteria. Wide toe box, low heel
00:44:51.700to toe drop. So that's the difference between how much foam is under your heel versus ball of the
00:44:56.040foot and lower cushion. And you're correct, Brett, in that most shoes nowadays look like
00:45:03.180a moon shoe. There's cushion everywhere. The heels are stacked up super high. And that is
00:45:09.560a big shift in the pendulum of shoe technology. So we've got our traditional shoes, which are
00:45:14.400normal shoes, like your New Balance, that would be a traditional shoe. Then you have a functional
00:45:18.440shoe. And then you have like that five fingers category, minimal shoes. And not all the minimal
00:45:23.100shoes have the, you know, articulating toes like a five fingers does. A minimal shoe is going to
00:45:28.880be classified as a shoe that has a wide toe box, zero heel to toe drop. So that means your heel
00:45:34.840is not stacked up above ball of foot and then minimal to no cushion. So if I was going to tell
00:45:40.600you a brand that meets the criteria for functional, a brand I use personally is called ultra running.
00:45:47.940So they have wide toe box. They do have cushioned shoes, but there are a lot of shoes in their
00:45:52.240spectrum that are in that functional category for us, which is like less than six millimeters of
00:45:57.140heel to toe drop, and then lower cushion. So when their company was created, and I think they're
00:46:02.540about 2009, maybe 2013, somewhere in there is when they were launched. Their first feature was our
00:46:09.520shoe is shaped like a foot. And if you look down at your foot, the widest part of your foot should
00:46:14.080be your toes. But because most of us wear traditional shoes, or, you know, we've had to
00:46:18.480wear a uniform shoe, we've gotten trapped in wearing dress shoes or whatever. A lot of times
00:46:22.400the ball of the foot is the widest part and the toes are pinched together. But like you mentioned
00:46:26.620earlier, people that spend more time barefoot, you know, our ancestors, the widest part of the
00:46:31.620foot was the toes. And so what Altra did is they said, it's non-negotiable for us. Our shoes are
00:46:36.640going to be foot shaped. They're going to respect the anatomy. Courtney says that all the time. I
00:46:41.300love when she says that respect the anatomy with your shoe choices. So if you look at Altra's
00:46:46.520website or kind of check out their shoes. They've got things from that more minimal shoe, right? So
00:46:52.440very low cushion, zero heel to toe drop. And then they have more introductory shoes that do have a
00:46:58.080little bit of stack height and a little more cushion. And then a shoe company that does a good
00:47:02.680job in the minimal space is Vivo Barefoot. And if you've ever picked up a Vivo Barefoot, it's minimal.
00:47:08.620Like there is very little cushion. Your heel and toe are on the exact same plane. It has a wide
00:47:13.140toe box. But here's the thing with minimal shoes. You have to earn the right. If you just go buy a
00:47:19.820Vibram Five Fingers, you go buy a Vivo Barefoot and you've been in a traditional shoe and you
00:47:24.960haven't gained the mobility or the strength, it's like going to the gym and trying to throw a 300
00:47:30.840pound snatch above your head. It's like going to the gym and trying to bench press your body weight
00:47:34.460if you haven't done that. It's like going to the gym and trying to do 100 pull-ups if you're not
00:47:38.120conditioned to do it. You haven't earned the right. And so the challenge with shoes is this,
00:47:43.500because there are gigantic marketing budgets, right? And everyone's got fancy features and
00:47:49.180they've got pro athletes wearing XYZ shoe. As a consumer, it's super hard to understand
00:47:54.940kind of where you fit along that spectrum. So here's my takeaway. Most of you are in
00:47:59.660traditional shoes. I would encourage you to consider a shoe with functional criteria.
00:48:04.800And if you want to go even further, you could consider a minimal shoe, but you have to think
00:48:10.220about that comparison of, can you go in and bench press your body weight? Can you go in and snatch
00:48:15.060300 pounds? Like you have to earn the right to get into that minimal shoe or you can cause problems.
00:48:20.020Yeah. For my everyday shoe, which I do all my walks in, I wear limbs. They're a company mix.