I have a few questions regarding core training and the arch of the foot. They are mutually exclusive topics by the way.
I know I risk sound very paranoid when I say this but I think this is important. I normally train my core every session at the end - I pick an exercises (we've compiled a list out here The Core Training Thread) from this rotation and I do 3-4 sets.
Now, because of my job and the lack of time I have left, I am finding myself running out of time to do core training on all my training days. In short, instead of doing it 4x a week for 3 sets (total 12 sets), I am now resorting to doing them 2x a week for 3 sets (total 6 sets i.e. literally half the volume).
The reason why I am unable to allocate time for core work is because I end up having to choose between doing an additional set of a compound lift and the core exercise. So for example, last Full Body Training session, it boiled down to doing 3 sets of rope pull-ups (for the purpose of grip work) or 3 sets of abs. I chose the rope pull-ups.
My first question is:
- Is this reduced amount of direct core work (which I am trying to work around) going to put a "lag" effect on my strength levels for our main exercises like deadlifts, squats, etc?
- Is this reduced amount of direct core work going to potentially harm me in any way such as causing muscle imbalances?
Ok now that we have that out of the way, onto Topic #2:
The Arch of the Foot
I did a search on GUS and I found a link to Plantar Fasciitis.
I am not sure this is the same thing as what I am talking about but you guys can perhaps help me out with this.
Ok so here's the deal: The theory floating around here is that some people have deep (or high) arches on their feet and some don't. I'm going to call out names.
Bijoy has flat feet.
I have a deep set arch.
Now, the theory floating around here is that because of squatting and deadlifting in flat soled shoes, two separate things are happening.
- Bijoy's heels always go up (as in he ends up on his toes) when he does front squats. Apparently the lack of his arch is causing this. So the advice presented is that he must wear an insole which has an arch tailored for him (there is a company here which specializes in this). I thought coming up on your toes was ok because Bijoy is still in the process of learning the lifts. But apparently his heels just get raised when he squats deep. I think it's because of lack of ankle mobility but then this advice was laid out before us.
- Because I am squatting so much, my arch will collapse in time. The strain on my foot is apparently immense and this will cause my arch to cave in. Once my arch is caved in it will be lost forever. So the advice presented for me is to also squeeze in an insole inside my flat shoes which will provide support for my arch.
Is any of this true? this is my question. Is this advice which I am being offered correct?
Bijoy, sorry to drag you into this but if this is important then it'll be important for both of us I guess.
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