Your recipes for runners or injured

Cristina Pedroche is used to posting on social networks -beyond all about her dress and the chimes- all the advantages of using toe separators to avoid pain and malformations. And it’s thanks, according to his own account, thanks to his physiotherapist Jesús Serrano.

The Madrid man has been treating the Vallecana for several years, teaching him the use of separators to prevent injuries and advising him to train in the gym without slippers, take off your shoes for better balance.

Serrano attends EL ESPAÑOL from the Improve clinic to give us the guidelines he advises Pedroche and the rest of his patients to take care of their feet, betting on minimalist shoes to avoid the most common injuries: bunions, claw toes, Morton’s neuromas, metatarsalgia, plantar fasciitis…

known to a friend

Cristina Pedroche, already at the end of December 2022, during his visit to the anthill, his obsession with the feet of his companions, acquaintances and strangers: “I look at them all the time. We wear very narrow shoes and it crushes the toes and what they need to be is parted. I always train with separators and barefoot, I also wear socks,” the presenter said in her chat with Pablo Motos.

Your physiotherapist and the one who taught you how to use foot retractors is Jesus Serrano, whom she met through a former nutritionist she had and who was a friend of the Madrid native. “Like Cristina, at that time she ran a lot and had a periostitisa very common injury runners, I began to take care of her and we generated a professional relationship. She always had me as a trusted physiotherapist to treat her in many things, ”comments the physiotherapist in conversation with EL ESPAÑOL.

“As he is very athletic, he has different injuries. When he trained for the tissue count test in The challenge had a rib fracture, shoulder traction injuries…and we treat them,” Serrano recalls. La Vallecana also had a moment when she posted many photos on social media practicing yoga, which also touched her: “In some positions he was too flexible and injured his hamstrings. At Improve, we alternate indoor work to correct injuries with stretcher techniques to regenerate tissue faster and with Cristina we do that kind of stuff”.

“Every time she comes, we do an ultrasound to assess her muscle tissue, I send her exercises, I treat her on a stretcher… a bit of everything. As he is very athletic, he always appreciates that we work together and that I send him specific exercises to correct his injuries, ”says the expert.

Q: What can you tell us about the toe separator problem she commented on during her visit to El Hormiguero?

A: She had a little problem with one of her feet and she asked my opinion. I told him that he had to wear shoes adapted to the shape of the foot. I defend that the conventional shoe is based on fashion standards, none of which are adapted to the shape of the foot but rather to the tip or toe. This causes everyone, to a greater or lesser extent, to have deformed fingers. The first thing I told her to do was to put on shoes that respected the anatomy of the foot, then she contacted podiatrists to help her with the problem and put her insoles.

When he asked my opinion, I told him that his problem was not going to be corrected this way because the foot was still in a shoe that did not respect the anatomy of this extremity. Some time passed, and the pathology continued with her. So I encouraged him to wear spacers and shoes with a wider last, that’s when he discovered that toes don’t have to be deformed by shoes, and I’m not just saying that to because of the heels, also because of many conventional shoes which are narrow, pointy finishes and deform the toes.

Q: What are spacers for?

A: We started using toe separators to “warp” the toes, so the big toe is in line with the arch of the foot, so it doesn’t look inward, so the little finger doesn’t have to be sunken or hidden under the arch of the foot. fourth toe, but he must have his space. The fingers should be fan-shaped and each should work individually. This is where minimalist shoes that respect the anatomy of the foot come in.

People who have a narrow foot wear classic shoes more or less well, but there are many people who have a medium or wide foot who wear it totally compressed and who are the cause of bunions, toes in claw, Morton’s neuroma and many pathologies associated with the narrowness of conventional shoes which, in turn, have a very thick and cushioned sole. This prevents contact with the ground and ultimately with this padding the foot muscles are inhibited and many people have dead muscles. There is also the drop, is that they have a little heel, raising the heel, varying the center of gravity, shortening the calves, the soleus and causing a small deformation at the level of the footprint.

Q: Isn’t drop what a lot of sneakers wear now?

A: In the case of running shoes, the drop is a little technological doping, it’s good, it goes up a bit, it relieves the calf and soleus muscles, but if you always wear it and you do weight training with, the calf muscles and soleus are shortened and ankle mobility is lost and this lack of mobility is one of the main causes in sports.

I defend that it is necessary to train barefoot and those who run a lot, to combine shoes with more or less drop with doing it barefoot to favor the mobility of the ankle, the strength of the foot, that the fingers work well. .. Then, in the face of competition, look for the shoe that they equal in conditions to other athletes who wear the famous shoes with a carbon plate, that the spiked shoes of a life are zero drop and that nothing ever happened. There is no point in training with these carbon plates because the foot loses functionality, efficiency and range of motion. I run with minimalist shoes, races of 5 or 10 kilometers and without socks, the foot completely free.

Q: The sneaker trend right now is a lot of cushioning.

A: It’s that with so much cushioning you go on cloud nine but your foot musculature dies and the fascia is the one that takes on the job of supporting the arch of the foot and that’s why there are a lot of fasciitis plantar. This is one of the consequences of using this type of super cushioned shoes, with a lot of drops etc. However, barefoot training prevents this.

Sometimes we go crazy with the fit and forget to have the right weight, to work the foot, to have good running technique… The less cushioning, the more stability. Going back to the shoe with just enough cushioning is less damaging than putting on more and more cushioning. We see a lot of injuries from carbon plate shoes due to their instability.

Q: Can anyone use separators?

A: Igual que los dedos se deforman por el uso de un zapato estrecho, con los buscamos separadores quitar la deformación de los dedos intendando devolver su alineación natural separando el dedo gordo, que es el más important del cuerpo, el meñique y los tres de between. We help to regain contact with the ground, better blood circulation, to recover the musculature of each toe and we try with the patients to be able to move each toe independently. Separators help what has been lost due to the excessive use of closed-toe shoes and which has caused the fingers to lose all their place in the world.

Q: Does it hurt to wear them?

A: It depends on the degree of deformation that one has, it can bother more or less. We recommend starting with half an hour a day and moving around because if you wear them to sleep or work again, your fingers end up hurting as they cut off the blood supply a bit. They’re not a passive solution, they’re designed for you to practice with, so your fingers will get stronger again.

non-immediate benefits

Like diets, indoor workouts to get stronger and other routines, the effect of toe separators takes time to see the positive results on the feet. “It all depends on the degree of deformity of each foot, but it’s not magic, it’s not putting on and you’re already improving on your own. We recommend using it barefoot as much as possible, in the winter, with toe socks, training with the separators and doing toe exercises,” says Serrano.

Q: How long does it take to see the benefits of this technique?

A: We considered the foot as the idiot of the body, if it had a pathology, we put an insole on it and there was not much to do, but the foot is a structure that must be trained like the others . The three pillars to see benefits are changing shoes, separators, and foot exercise. This is why there are people who improve immediately and others who need months or years to correct an advanced bunion because you have to be very consistent to see results.

Jesús Serrano, in his clinic.

Q: Is it advisable to walk barefoot at home?

A: Yes. Cristina also repeatedly mentioned Neus Moya, who is an influencer of feet, especially children’s shoes, who stands for the same thing as me, that the foot must be trained. Children should play barefoot at home as much as possible, so that the shoe is soft and wide. The less you help, the better.

harmful sports

The presenter, with her large presence on social networks, has a great impact on her followers, and many of them imitate her or follow the advice of her posts. After talking about foot separators and Serrano’s work, the physiotherapist’s Improve clinic was visited by some of them: “We see many athletes and, thanks to Cristina, we treat many feet with problems, but also the injuries of paddle tennis players with ‘tennis elbow’, golfers who have golfer’s elbow, tendonitis, back pain, knee pain… everything is treated with bare feet and the foot which, if it does not work well, causes knee and hip problems…”, explains he.

Q: Which sports are the most harmful?

A: I always say that if you only run you will get hurt, if you only play golf you will get hurt, if you only play paddle tennis you will get hurt…because I consider that the best sport is bodybuilding, in which everyone corrects their weaknesses and makes us practice the sport we love longer.

Those with an impact like football or rugby, in which everything is not up to us, you have a higher risk of injury because no one is safe from another player coming to kick you in the knee and injure yourself. In those where there is no contact, if you are lean and strong, the risk of injury is less. That’s why I defend bodybuilding and then the sport that everyone loves.


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