Barefoot Running: The Good, the Bad, and the Not so Ugly Lessons Learned

Barefoot Running: The Good, the Bad, and the Not so Ugly Lessons Learned

Our Feet

These babies are essential to everything we do from sitting to standing to running to jumping to just about anything we do, you name it. Leonardo di Vinci himself called the foot," a masterpiece of engineering and a work of art." Hence why we need to get full function from our feet, but take care of them all at the same time.

So, what do our feet consist of? 28 bones (25% of the bones in our body), 33 joints, 100+ ligaments, and 20 muscles. Not sure what you may be thinking, but thats a whole lot of elements that show why foot dynamics are the talk of the town.

History

Humans were not meant to wear shoes

-Without shoes our toes were splayed out with a straight line running from our big toe to the middle of our heel. Now the line tends to go from the big toe and into thin air look at right foot in picture A.

-The picture A below demonstrates a native foot, along with a foot that has worn shoes showing the conformity of our feet. In picture B the feet demonstrate the wide base that the foot was intended to have.

-Look at ancient statues and the feet will look different than your own with greater adduction, straighter toes, and greater separation of toes.

Pic A Pic B

But now...

-The anterior portion of the foot is narrowed due to the feet confining in shoes

-The range of motion due to wearing shoes decreased in the phalangeal, tarsal, and ankle joints

How did this big change happen?

Over the years we became more and more concerned with protecting our feet. When we once placed soles on our feet to protect ourselves from heat and rocks we had no idea it would turn into shoes with shock absorbers and so much more. Shoes have added extra cushion on the heels, increased arch support, enhanced protections from pronation, and modified our motion control.

What have these modifications to the original shoe actually done? The changes in shoes have all been done with the best of intentions, but have only promoted laziness by allowing our feet to have all these "aids". Instead of having to strengthen our arches we now have an easy fix that is only masking the problem. However, with that said it is not to say that all running shoes and all shoes are bad. They have their purpose, but should not allow for our feet to be lazy.

Correct Running Posture First! Why?

It is absolutely essential to look at the posture of the patient while running. If the form is poor during running then barefoot running is not for them until their form improves! The picture below shows two different incorrect techniques that often occur during running.

Incorrect:

1. heel strike while running

2. Foot landing in front of the body

It is important especially as a clinician who may speak to their patient about barefoot running to then look at their running stride. If they pass with good form you can start on the slow progression into the five finger shoes.

Progression

One who is use to regular running shoes, SHOULD NOT go out and switch to the newest trend of barefoot running in those five toed shoes. This will result in injuries such as stress fractures, knee problems, and numerous other problems. One should go from their typical running shoes and gradually go down to shoes with less support like the nike frees. As one progresses down they should mix in their traditional shoes with their new training shoes. Then again progress down to the barefoot shoes mixing the two throughout training. FAILURE TO STEP DOWN GRADUALLY IS WHEN INJURIES OCCUR. Barefoot running does not have to have as many injuries as it currently as reported, but people are not training properly.

Typical Running Shoe

Nike Free Shoe

Barefoot Shoe

Body Signals

You know your body best! If you experience soreness after running with barefoot shoes this can be normal because you are doing a new activity and activating different muscles. If their is pain, then stop because something could be wrong and you don't want to exacerbate the problem.

When you are progressing into the barefoot shoes the process is gradual. Listen to your body and if its not time to step down then don't. If you feel like you can move on and have been training in both shoes, then try to step down.

If you or someone you know has sensory problems in their feet like neuropathy or have a foot deformity do not do barefoot running.

Strength Exercises "Prehab Exercises"

Complete each exercise 5-10 times, multiple times a day. These are easy to do while standing or sitting.

1. Spread out toes

2. Toe Curls

-scrunch up towel

-pick up a towel with toes

3. Lift up arches

-lift arch up with relaxed toes

-pull ball of foot and heel towards each other

4. Point and Flex foot

5. Roll our feet on a tennis ball every morning and night

My thoughts:

After hearing several different opinions on this "barefoot" running trend I think this is something that will be around for a while. The concept of strengthening our feet and the increased proprioception that is allowed with this new training is nothing but great. I am convinced to go out try this newest trend and see how it actually affects my running. My biggest opinion about this is that it is NOT FOR EVERYONE. I don' think a lot of people should go without the support and I also don't think a lot of people are patient enough to do a gradual step down. As I have stated above without the gradual step down there are more injuries that occur. If you have a huge interest then research it more, have someone look at your running gait, then make a plan of how you will progress down gradually. Finally, don't forget the strength exercises because these will make the step down easier, while also increasing your foot stability, providing greater form, and enhancing your performance.

To Sum it Up:

1. Get fit to run, don't run to get fit

2. Make sure you have proper posture while running

3.Work on prehab exercises for your feet

4.Step down gradually into the "barefoot" shoes

5.Listen to your body

*Much of the information in my blog was from the Perform Better Seminar presented by Mark Verstegen