Barefoot training and vibration training are two of the hottest, and most controversial, training modalities being employed today. Dr. Emily Splichal of the Evidence-Based Fitness Academy(EBFA) recently addressed the efficacy of combining the two.
In the foot, the haptic perceptual system is responsible for sensing the texture and elasticity of the ground. Vibrations from the ground are transferred to the plantar ( bottom of foot) muscles and joint proprioceptors. These structures reduce ground-reaction forces and decrease dorsiflexion.
Vibrations are both good and bad for the body. On the one hand, they increase bone density and increase GH release. On the other hand, excessive vibration leads to tendinitis, plantar fasciitis, stress fractures, and neuropathy.
Research on vibration training has shown application for osteoarthritis prevention, flexibility, power output, increasing vertical jump, increase blood flow, and improve balance and stability.
There is conflicting data on the effectiveness of vibration training for healthy people. High frequency and prolonged vibration training is also contraindicated for most based on current data. There are, however, cases where vibration training can be integrated with barefoot training:
1. Improve ankle stability
2. Strengthen plantar structures in foot
3. Improve impaired balance
4. Increase control of the center-of-gravity
5. Reduce age-related nerve degeneration and
6. Decrease effects of diabetic foot conditions
Dr. Splichal recommends the following protocol for barefoot vibration training:
Up to 2-3 times per week, use 60 seconds of stimulus up to 5 times per foot, preferably alternating feet so that there is a 60-second interval between stimuli.
Use Oscillating , low frequencies only. Perform balance and unilateral work while on the vibration platform.
Wearing shoes dissipates the vibration and greatly reduces it's effectiveness.
"It's such a good vibration, such a sweet sensation... (Good Vibrations, Marky Mark & the Funky Bunch)
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