Biswajit sahoo

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Are you using the right shoes for weightlifting?

Exercise Science
Are you facing difficulty while lifting weights?

You might be wearing the wrong pair of weightlifting shoes. Wearing the wrong type of shoes for lifting weights can lead to severe foot problems like plantar fasciitis, athlete's foot, and hammertoes. It might sound peculiar that shoes affect your lifting capability but in reality, it does. Weightlifting shoes are not like any ordinary shoes, their unusual design serves an important purpose. They are a lot more effective than running or tennis shoes, which is important if you’re dedicating yourself to lifting weights. So there are a few things to look for in a good pair of shoes. -FLAT Soles If you're using running shoes while at the gym lifting weights, stop as soon as you can. Even the best running shoes aren't the ideal choice when it comes to weightlifting because of the added air or gel cushion. These cushions are important when you're running or jogging. They absorb the impact of your run, preventing injury. However, when you're weightlifting, you don't want a cushion because you need better stability and concentrated downward force towards the ground. Shoes with flat soles are the ideal weightlifting shoes. There's no cushion, meaning you get to drive all your weight and force into the ground. This enables you to lift more weight than you would with running shoes. -Elevated Heel A raised heel is crucial for maximizing force as it puts you in an upright squatting position. Normally when you are squatting, the knees are pushed forward and the torso must be upright. But with raised heels, it reduces the amount of dorsiflexion required allowing you to perform deeper squats. The average pair of weightlifting shoes have a heel elevation of .75 inches. Some can go as low as .3 inches (1cm) and others are as high as 1 inch. Peoples who have flat shoes without raised heels will have to deal with limited ankle mobility & stiffness. So Jugad for them is they can place weight plates on the ground and rest their heels on them to get the same elevation you would get from real weightlifting shoes. -STRAP Most shoes come with laces. You won't find simple slip-on weightlifting shoes because those can come off and don't feel as stable. However, even shoes with laces may feature one or two straps for optimal security. The straps add a layer of mobility. Because they lock the feet in place from the center, they also help support the ankles for both stability and flexibility. They also hold your feet so they don't slide within the shoes, keeping it snug and supportive. Find the Right FIT It is crucial to find shoes that fit snug and tight. You may even want to buy shoes one size down to keep it fit, instead of letting your feet swim in excess space. Before buying shoes, you may want to get a good feel of the size you're aiming for. If you have to borrow someone else's pair of shoes, do so and try some squats or deadlifts. This will give you a good idea if that size fits you well. Lastly, running shoes should stay out of the equation. If you don't have proper weightlifting shoes, it's better to stick with Converse Chuck Taylor shoes or go barefoot.

Sumit Chavan

Vishal Kurade

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