Does barefoot running reduce injury?

jillybeanruns

I don't have a dog in this fight either, however all the evidence that links them to reducing injury is anecdotal. There are more and more physical therapists and sports medicine doctors seeing the "fall out" of the minimalist and barefoot movement.

No shoe can turn you away from injury (IMHO) if you have muscle imbalances in your hips, core, glutes, hamstrings, quads or calves.

It might be worth a shot in your case, but it all depends on the shoes. Have you thought about the Brooks Pure line at all (vs the Vibrams)?

Malinky

I moved to a pair of minimalist shoes after suffering painful shins running in my standard shoes (I overpronate and normally wear supportive shoes plus orthotics for plantar fasciitis).
I followed all the advice and built my milage up VERY slowly - it was great, painful shins disappeared, hips were looser and knees less sore but then about a month ago I suffered a crippling pain in my foot while out running. Yep - multiple stress fractures caused by (according to my dr!) the minimalist shoes.
A month on, I'm still on crutches and still a long way off running again - so I think my advice would be (literally!) tread carefully and take it VERY easy, especially if you're an experienced runner (you'll get frustrated with how little you can do barefoot when you start out).
Good luck whatever you decide!

stephvaile

it could be alot of things you say hip and knee pain also this could be tight ligaments (illitibial band ) this is a ligament that runs down the side of your hip to your knee if its not stretched can lead to foot problems google it or look it up on runners world , you may need orthotics in your shoes did you get your feet checked when buying your running shoes a good sports physio should be able to help you go to this link Iliotibial Band Syndrome (Runners knee) - ITBS - Symptoms .

kylTKe

I don't have a dog in this race, but I read an article that said that the supposed benefits to barefoot running have not been shown by any scientific studies. Furthermore, orthopedists are seeing more injuries that can only be caused by barefoot running. Also, the guy who won the Olympics barefoot returned the next time and set a world record . . . wearing shoes.

Are you implying that he (Abebe) ran barefoot in his first olympic marathon and then later came around to the benefit of shoes, allowing him to set a world record? You fail to mention several things. First, he didn't intend to run barefoot during the '60 olympics, it came about because of circumstance (Think Joe Jackson). Second, you fail to mention that in addition to his shod world record he also set a world record in '60, with no shoes on (in addition to winning, obviously). Third, the shoes he did use in '64 were racing flats much more akin to today's minimalist shoes than modern running shoes. Forth, it's a race not a time trial and Abebe's strategy was always to hang with the leaders until the end and then break away. You might notice that in his olympic victories he was ahead of the silver medalist by no more than 30 seconds. Likely the difference in time was simply a factor of stiffer competition. Fifth, he always trained barefoot even while preparing for the '64 olympics where he set a second world record while wearing shoes (which, once again, resemble today's minimalist shoes).

So if you're really trying to say that there is some benefit to his style which others should emulate, you would be proposing that people train entirely barefoot and then wear minimalist shoes when they race.

I'm not necessarily promoting barefoot running (If there are three things that are always impossible discussions, they are: religion, politics, and barefoot running). However, Abebe is a beacon for the barefoot community and to try and convolute his story to promote modern running shoes is disingenuous and quite frankly insulting to the man who took great pride in his barefoot win over all the shod runners (who, once again, were wearing what we would consider minimalist shoes).

ETA: As far as I've been able to tell, all the "evidence" linking barefoot running to injuries is anecdotal as well and seems to occur in runners who already have an aerobic base from training in shoes and who ignore all warnings about allowing your muscles and connective tissue time to adapt to the new (old) style of running.

I could always understand the argument that perhaps (modern) running shoes make some improvement to your running. However, I am dumbfounded by the idea that running in shoes without big heel cushions (or completely barefoot) is somehow actively bad for you...

stephvaile

Iliotibial Band Syndrome: A Common Source of Knee Pain
RAZIB KHAUND, M.D., Brown University School of Medicine, Providence, Rhode Island

SHARON H. FLYNN, M.D., Oregon Medical Group/Hospital Service, Eugene, Oregon

Am Fam Physician. 2005 Apr 15;71(8):1545-1550.

Iliotibial band syndrome is a common knee injury. The most common symptom is lateral knee pain caused by inflammation of the distal portion of the iliotibial band. The iliotibial band is a thick band of fascia that crosses the hip joint and extends distally to insert on the patella, tibia, and biceps femoris tendon. In some athletes, repetitive flexion and extension of the knee causes the distal iliotibial band to become irritated and inflamed resulting in diffuse lateral knee pain. Iliotibial band syndrome can cause significant morbidity and lead to cessation of exercise. Although iliotibial band syndrome is easily diagnosed clinically, it can be extremely challenging to treat. Treatment requires active patient participation and compliance with activity modification. Most patients respond to conservative treatment involving stretching of the iliotibial band, strengthening of the gluteus medius, and altering training regimens. Corticosteroid injections should be considered if visible swelling or pain with ambulation persists for more than three days after initiating treatment. A small percentage of patients are refractory to conservative treatment and may require surgical release of the iliotibial band.

Iliotibial band syndrome is a common knee injury that usually presents as lateral knee pain caused by inflammation of the distal portion of the iliotibial band; occasionally,

secretlobster

My former C25k buddy is currently recovering from a foot injury (possibly a stress fracture, he'll find out soon) from running in his vibram fivefingers. It could have been prevented if he had been fitted for trainers that fit him correctly.

Minimalist shoes are not for everybody. Everyone has their own anecdotal evidence about whether they are good or bad. They have the potential to cause as many problems for some people as they solve for others. In general, I really think they are better suited for advanced runners, and usually those with a very neutral stride.

Don't self-diagnose, and don't get too attached to a particular brand of footwear before you have tried on several other options. Talk to a knowledgeable representative at a reputable running store. Get fitted. Have them take a look at your gait and your arches. It will make all the difference.

Roadie2000

In theory yes, they can help. Personally I use minimalist shoes for short distance treadmill running and regular running shoes for longer outdoor pavement runs. I also don't run as much anymore but I am pain free.

timboom1

Good form is good form, with or without shoes. The science is still out on whether there are more or less injuries with barefoot running, most studies seem to pretty much say the incidence rate is statistically the same. Barefoot does "force" you to run differently and the types of injuries observed tend to be different than those that come from shod runners. If you try it, go slow, both in terms of barefoot miles and pace and build up very slowly.

I know many successful minimalist/barefoot runners that have had to put 1-2 years or more into the transition.

JJXC

I'm a cross country and track runner. I fractured my left tibia during xc and my right fibula during track due to not having enough support for my flat feet. I am not allowed to wear heels/flip flops/etc for very long and need custom orthopedic insoles to run. I've talked to several doctors about this and have gone through more than enough physical therapy. I have no hope to wear minimalist shoes without corrective surgery to my arches. All I can say is, talk to a doctor and consult a specialist before making the shift in case of problems. Not being able to run/walk and have crutches with a boot isn't fun.

Roadie2000

I'm a cross country and track runner. I fractured my left tibia during xc and my right fibula during track due to not having enough support for my flat feet. I am not allowed to wear heels/flip flops/etc for very long and need custom orthopedic insoles to run. I've talked to several doctors about this and have gone through more than enough physical therapy. I have no hope to wear minimalist shoes without corrective surgery to my arches. All I can say is, talk to a doctor and consult a specialist before making the shift in case of problems. Not being able to run/walk and have crutches with a boot isn't fun.

There have actually been a lot of studies that found barefoot running can help fix flat feet. Google it, maybe it can actually help!

Capt_Apollo

i have heel spurs and have switched to minimalist shoes and love it. no pain in my foot at all.

my only advice is to take it slow. when running, don't over think your stride and try and land on the balls of your feet. just run, and let it naturally develop. if not, your calves will be killing you in less than three miles and you'll be out of commission for days.

jenbroussard71

bump

sammniamii

I think it depends on every person - but for me, Vibrams have helped. I have Morton's in both feet (from heels) and last year I switched to 24/7 Vibrams and after 2-3 weeks of break-in time, they really helped. I've always perffered to be barefoot over wearing shoes, once I switched my hips suffered less pain, as well as my knees (and slightly my back).

Now, my feet dont' like the treadmill as I shortened my stride (you need to relearn how to walk/run in Vibrams otherwise you WILL hurt) and if I go faster than 3-3.3 i end up doing a harder foot fall (or heel strike - ouch) and as in yesterday's workout (60min bwt 3.5-4 walking & light jog) the balls of my feet hurt. BUT!!!! A massage & some ice, they aren't as bad this morning (i'm not limping).

I can see how barefoot running shoes can help, but I also know it can make certain conditions worse. My hubby has fallen arches and unless he has support in his shoes, his feet kill him in under 30 min. He rarely ever goes barefoot, even inside. Plus, I know first hand how the relearn to walk/jog in barefoot shoes is a slow process and can be painful. I think alot of people don't realize this and push too hard, too fast and end up hurt.

And yes, I know of a lawsuit against Vibrams and another brand of "barefoot shoes" because of users who did get hurt, they are blaming the companies saying their "promises" are made up and harmful, but I have to ask HOW did these people switch over from normal shoes to barefoot shoes? Did they take the time & effort to do it properly? Did they really expect a thin piece of rubber to do the same job as 1-2" of rubber & foam? Did they have a medical condition that made it so they shouldn't have used these shoes?

Everybody is different, so there is no blanket yes or no to cover the answer.

(PS: i don't run per say, as I have hip/knee and back issues, but I have worn Vibrams for everyday use since Sept 2011. Just wanted to clarify - I walk most of the time in mine over running. When I start running, I'm am considering a minimalism shoe because of the way I know I walk and I know the Vibrams probably won't be enough cushioning for my style)

Crazy4Healthy

Thank you. The more I read the more I think I should give it a go.
As I said previously, I know I need to work hard on my core and strengthen the muscles around me knees, but the idea of running and actually feeling the terrain rather than bouncing over it is becoming more and more appealing.

You might want to consider the Newtons over the Vibrams. They are still minimalist, but will offer your foot a bit more protection. I have vibrams as does my husband (he is more of a runner than I am) and he switched and has been much happier. He liked the vibrams for awhile, but started having some issues. I'm flat footed and found them a bit more difficult to adjust to (the vibrams). The Newtons are designed to force you to run more on the balls of your feet. They are not much for walking, but great for running.

CriosDubh

Adding to all the above advice, you need to heal your Achilles before you start running barefoot. The calf muscles and Achilles are vey active in the barefoot running form. If you're already injured, your stride will be wonky and you'll likely injure yourself further.

I run in my Vibrams, and while my knees and hips love it, I definitely feel that the lower leg, ankle, and foot would be prone to injury without assiduous aftercare.

marshmallow8663

My cousin (Jason Robillard) is a barefoot ultramarathon runner who got his start in barefoot/minimalist running because he was encountering so many injuries running in shoes. He has had significantly less injuries and loves barefoot running! He even wrote a book about it - (The Barefoot Running Book) which teaches you proper form and tips for beginner barefoot runners

Jason also works with Merrell shoes and has helped them design the barefoot section of their website, which has a lot of info as well.

Personally, I've never been a runner. I bought Jason's book and tried barefoot running, and I enjoyed it but I just can't get hooked on running, so it didn't stick and I got back on my bike instead. However, I have been thinking about trying it again, and maybe I will


here's a link to Jason's website - http://jasonrobillard.com/
and here's his blog - http://barefootrunninguniversity.com/

futuremalestripper

I've been told that those little foot "gloves" are terrible for your posture and back.

As for barefoot, with my arches, it would be murder.

pasturepilot

You're coming from the background of an experienced runner, with habits deeply ingrained in running with regular shoes. I started running in VFFs, and found it an easy way of doing things. I have short legs (30" inseam) and weak knees, and in trying to get better speed running conventionally, I'd often stretch out, heel strike, and grimace with the pain. Using barefoot technique, I simply don't get that long of a stride so the knees are happy.

I started running with the Vibrams a little over a year ago at 240-ish pounds. I ran the Peachtree Road Race 10K in Atlanta earlier this month at 195#. The lighter I get, the easier it is, but the trek hasn't been without injury. I overdid it, and ran with improper form at first. I probably cracked a metatarsal, and limped around a couple weeks till the pain got better. Then, gently, I started again. I read a book or two on barefoot running technique, but some of the finer points just came along on their own sweet time.

Bottom line, go for it if you want to. I don't push conventional shod-runners to swap, but those who express an interest I encourage. Read up on it, though. Don't just kick your shoes off and say, "I've got this." What you'll have then is a new variety of injuries.

ShaunMc1968

Barefoot running can be great for your foot strenght but choose a terrian that suits - a beach or some other forgiving surface. The way it was described on a recent TV prorgamme in the uk was "imagine if you wore a neck brace all the time then suddenly took it off, your neck would be less conditioned than if it had been free and used un-sopported all off your life" The gudance was take it easy, adjust your style so you don't heel strike and enjoy. As for specialist running shoes, no such thing. Choose a pair that is comfy and off you go.

The TV programme also debunked all the specialist foods and drinks - a good balanced diet plenty but not too much water.

Good lyuck

domgirl85

I've heard people talk about barefoot running reducing pressure but one thing they never talk about is arch.

For this reason, I would throw in the suggestion of seeing a podiatrist. Especially if you've had injuries before. I'm flatfooted so the idea of barefoot running sounds like MURDER! I need extra arch support from my shoes.

If you visit a podiatrist, they can exam your feet and determine your "foot needs". For example, without extra support from my shoes (especially running shoes), I run risk of injuring my knees, ankles and hips. I also run the risk of breaking the ligaments in my feet around that area again. And trust me, you don't want that to happen. They will NOT give you crutches or serious painkillers in most cases. The only way to fix a torn ligament is to walk on it so it "grows" back together. I lucked out in that I love heels. That's the only safe way to reduce the pain while still walking on it but depending on the heel, that may cause other issues for you.

I know that wasn't much info on the barefoot running question but I think it's important to consider before you start