Barefoot Running- More or Less Injuries?I agree with most elite athletes, exercise physiologists and other medical experts that running barefoot in small doses can improve your running form and therefore improve your chances of avoiding certain running injuries. The muscles, ligaments, joints and receptors of the feet require stimulation to function correctly.
When running barefoot your foot naturally lands at the midfoot/forefoot, where it receives sensory interaction, or afferent feedback. This feedback immediately tells the rest of the body to efficiently pick up your foot to start a new stride. The body intrinsically uses light footsteps, a high leg cadence, a relaxed arm swing, an upright posture and a slight forward lean from the ankles. Your body generally doesn’t allow you to land on your heel if you’re running barefoot. The calcaneus (heel) bone is a large bone, but it was designed to take the lower impacts of walking, help balance the body as it rolls forward, and to help support and balance the body in a standing position.
Unfortunately, many barefoot runners and those running in foot-gloves like “Vibrams” are experiencing injuries such as plantar fasciitis, achilles tendonitis, ankle strain
s, calf and heel pain. Plantar faciitis usually account for less than 15% of running injuries but account for more than 90 percent of injuries in barefoot runners, suggesting that it is barefoot running specifically (not overuse generally) that is causing these injuries. Dr. Mark McDonnell of Hill Country Sports Medicine here in Austin states, “Some people will get away with it, but the far majority will end up with overuse conditions from plantar fasciitis, to shin splints, to stress fractures.” Others say that more people are running barefoot so more people are reporting injuries that would normally have those same injuries if running with shoes. Coach of Gilbert’s Gazelles running group Gilbert Tuhabonye says “I believe that runners should alternate shoes (light and heavy). Walking barefoot and foot exercises after a run is the way to go.”
s, calf and heel pain. Plantar faciitis usually account for less than 15% of running injuries but account for more than 90 percent of injuries in barefoot runners, suggesting that it is barefoot running specifically (not overuse generally) that is causing these injuries. Dr. Mark McDonnell of Hill Country Sports Medicine here in Austin states, “Some people will get away with it, but the far majority will end up with overuse conditions from plantar fasciitis, to shin splints, to stress fractures.” Others say that more people are running barefoot so more people are reporting injuries that would normally have those same injuries if running with shoes. Coach of Gilbert’s Gazelles running group Gilbert Tuhabonye says “I believe that runners should alternate shoes (light and heavy). Walking barefoot and foot exercises after a run is the way to go.”The injuries also seem to have something to do with how quickly people are transitioning out of shoes. Many of the shoes we wear have elevated heels, which means most of us are to a limited range of motion, a dampened feedback, some protection and a shortened achilles tendon. Many people have fed into the hype and have switched over too quickly. They really like the freedom of having less between them and the ground and have worked barefoot running into their life too quickly because of the afferent feedback. Or, some have noticed the initial aches and pains and switched back to shoes as they have realized that this was not a good fit for them.
Many of America’s top coaches use barefoot running or barefoot strength and proprioception drills in small doses. These drills can strengthen the small muscles in the feet and lower legs, improve balance, and maintain your running form.
One thing is certain; you should start with walking barefoot or in foot-gloves and gradually work into running. Pay attention to early signs of pain. Be prepared for blisters and calluses as you transition. Also, some foot types cannot handle the impacts of barefoot running, such as over-pronators , supinators , those with hyper-mobility or hypo-mobility and especially those forefoot that need correcting by an orthotic. Consider yoga 2-3 times per week if you suffer from any of the above.Remember… to HURT LESS and PLAY MORE,
Dr. Laurie Buob, MS, DC
