Hard Level Floors
Russ Ebbets, DC
Off The Road Column

    One of the things that distinguishes a first order nation like the United States or Canada from the third world or developing nations is the reality of industrialization. Industrialization could be variously defined as an economic superstructure that includes commerce, finance and manufacturing.
    One of the requirements of industrialization is the development of an infra- structure that supports and holds together the industry, commerce and finance. The infrastructure involves networks for communication, transportation and distribution of the products and lifestyles produced by this economic model.
    But on a very basic level one of the things that distinguishes first and third world nations is the proliferation of cement and hard level floors. At first blush this may seem like to be an absurd statement, but think for a moment. In your daily life today how much of your time has been spent on a hard level surface? How different would your answer be if you were alive in the non-industrial US of 200 or 300 years ago? Or the third world today?
    The more rural your lifestyle (read that as less industrialized) the greater the percentage of time you’d spend on non-cemented surfaces. Consider for a second someone from New York City – there is a real possibility those individuals could go weeks and even months on hard level surfaces, never standing on natural earth. Even the signs in the pocket parks say – “Keep off the grass!”
    Were one alive 150 or 200 years ago the situation would be reversed. Most would have done agrarian work where our days would have been spent trudging behind plows over rough fields struggling to scratch out a living. Our houses might have rough cut timbers for flooring but probably not anything approaching the level flooring used today.
    So what is the point? With industrialization came the hard level flooring. In part this was due to the mechanization and the assembly line. Both aspects of manufacturing required smooth, unyielding surfaces for the longevity of the machines. Any machine on a cock-eyed floor would wear out faster. Repairs are expensive in terms of down time of the assembly line and lost work.
    But what about the “human machine?” Actually the study of biomechanics was controversial prior to the 1920’s because it was thought that comparing or training the human body to act and react like a machine was dehumanizing. Human beings were seen as an extension of the machine and for many jobs simply another interchangeable part. That social dilemma seems rather tame when compared to today’s science fiction implications of genetic engineering or stem cell research.
    A corollary to my Hard Level Floors Theory is the Weak Foot Theory. With industrialization and the proliferation of cement in our society shoes have become a necessity to protect the feet from the hard, unyielding surfaces. But the shoe wear that has evolved has essentially become a “soft cast” on the foot.
    The shoe as a soft cast becomes significant in that the smaller, intrinsic muscles of the foot either never develop properly or atrophy which compromises the effectiveness of the muscles of the foot. This leads to problems in force production by the muscles of the foot and foreleg. Weak muscles cannot maintain proper foot postures and body balance which can create a poor biomechanical foundation for the body. In turn this unstable foundation can create compensation patterns elsewhere in the body or wear and tear injuries like plantar fasciitis or Achilles tendon problems.
    All this does not take into account the usually detrimental role fashion plays with footwear. This is particularly true with women’s footwear. In the third world one is fortunate to own a pair of shoes. In industrialized nations not only are the choices relatively limitless but one’s choices may also define one’s personal taste, occupation or societal status. In our society bare feet are socially unacceptable. If you saw a shoeless child running down the local mall one would almost logically suspect parental neglect.
    While the realities of industrialization don’t look like they will change in the near future and the visceral appeal of relocating to a deserted island to live off the land may be impractical the truth of the situation is that cement is here to stay.
    But there are things one can do to counteract the stresses posed on the body by modern society that are simple, inexpensive and effective.
    Running is a ground contact sport. Because of this it becomes important to prepare the foot for the stresses that athletic participation entails. Listed below are seven simple strategies that if consistently applied should safely prepare the foot for the stresses presented by life in an industrial world.
    1. Do the foot drills – When I spoke at the High Performance Summit in Las Vegas two years ago on improving distance running in America my opening comment was that it has taken me 18 years to get a national audience. I have been banging this pot for a long time. The first five foot drills are done barefooted and are to: walk on the inside/outside of the feet, walk with the toes pointed in and out, and walk backwards on the toes. The sixth foot drill is to walk on the heels with the shoes on (to protect the heels from bruising). Collectively these drills will tone and strengthen the intrinsic muscles of the foot. They should be done daily for about 25 meters for each drill.
    2. Improve your balance – Fully one-half the running action is spent in single support. As you fatigue your balance gets worse. Doubt this? Run a quarter mile as fast as you can and then try to stand still on one leg. Poor balance in the latter stages of training or a race leads to poor foot and leg postures, poorer force production and greater stress and strain on the supporting ligaments and tendons of the lower extremity. One way to improve balance is with a wobble board or balance board. One’s balance will also improve dramatically spending one minute a day standing on one leg and then one minute on the other leg. This can be done with the shoes on or off.
    3. Wear quality shoes – I am not a big proponent of barefoot running. While I have no doubts it will strengthen the foot, barefoot running for most people presents too much stress on the foot and foreleg. A second concern is that of finding an area where one can safely run can be problematic. That being said shoes become a necessity. All the large shoe companies produce quality products. Most specialty shoe stores have many qualified personnel to help with your choice and proper fit. Remember, shoes don’t last forever so budget on two or three pair per year.
    4. Try to train on soft surfaces – Grass and wood chip trails would be ideal and the more training done on these surfaces the better. If that presents a problem local parks with a soccer or baseball field can provide a great jogging surface for an easy recovery day.
    5. Consider an orthotic – There was a time when I questioned the value of orthotics. Hard level floors are a 24/7 reality in most of our lives. This presents a relentless assault on the foot and the muscles, ligaments and tendons of the feet and low back. As our muscles fatigue they promote poor foot postures. An orthotic, which admittedly is a crutch or sorts, helps support the arches of the feet and reduce the stress on the joints and soft tissue above the foot. Podiatrists, pedorthists and chiropractors have the training to design a functional orthotic. Even a generic, off the shelf orthotics can offer some support and relief.
    6. Lift some weights – When I give advice regarding running I try to focus on things most everyone can do with the least amount of equipment. Strengthening the quads is an exception. If you do not belong to a gym you’ll need to purchase a leg extension machine and some free weights. Most sporting goods stores carry a simple leg extension machine for less than $200. Consider it a lifetime investment. The leg extension exercises create a strong quad and a great shock absorber. If you strengthen the quad you stabilize the knee. Two sets of 15 reps done twice weekly will strengthen the quad greatly for the stresses of running.
    A second exercise addresses the hip stabilizers. Tie a piece of rope at your shoulder height and duck your head back and forth under the rope. This swaying bob and weave is an old boxer’s exercise that works the muscles of the inner and outer thighs which help stabilize the leg when one is standing in single support. Over the course of two weeks work up to 100 reps.
    7. Sit like a yogi – Sitting cross legged like a person who practices yoga will give a good stretch to the lateral ankle which allows the foot greater dorsiflexion. Why is that important? When you run there will be less strain on the gastroc-Achilles complex as you toe-off and less likelihood of a calf pull or Achilles strain.
    The reality of hard level floors will probably not change in one’s immediate future but a proactive mindset can prepare the foot, legs and body for the stresses athletic participation and running are likely to present to the body. Detailed above are some simple solutions that may add 30 minutes of training time per week but will enhance one’s ability to train harder, longer or faster all with greater safety.

Russ Ebbets, DC lectures nationally on health, sport and fitness related topics. He serves as editor for Track Coach Magazine, the technical journal for USA Track and Field. He is the author of Supernova, a novel on the famed Villanova running program. Copies are available for $10.95 plus $2.00 shipping and handling from PO Box 229 Union Springs, NY 13160.