It is interesting to have a quick glance at the functions of shoes in the weight training room.
Specifically, Shock absorbing shoes such as those used in running or aerobic classes are potentially unsafe in the weights room.
For example, compression of any part of the sole during deadlifts, cleans, good mornings, lunges, squats, standing presses, snatches or other standing/structural exercises can cause instability and potential injury.
Also, incorrect height of the heel can move the centre of gravity of the body forward, by that increasing stress on the knees and changing the optimal movement patterns for safe, powerful lifts from the ground.
This is a reason why powerlifters mostly wear shoes with no heels, such as converse or chucks for deadlifting.
Shoes with an elevated heel designed specifically for Olympic Weightlifting produce a more upright trunk, greater external knee rotation, reduce shear stress on the lower back and decrease displacement of the bar, which makes them ideal for all derivatives including Back/Front Squats, Clean/Snatch Pulls, Push Press, Jerks and Power Variations.
Wearing firm soled shoes may be dangerous in Olympic Weightlifting unless they allow a certain amount of controlled foot sliding crucial for correcting minor trajectory errors of the bar, particularly during the jerk.
Interestingly, wearing no shoes on firm mats as used in the typical fitness class, preserves proprioceptive efficiency, lowers the centre of gravity of the body and unlike shoes, does not increase the lever arm length from the point of heel contact to the ankles, thereby decreasing the force about all joints of the lower limbs, so bare feet can too have a place in exercise.
To summarize, comfortable shoes should be used which are appropriate for the individual and the sport.
