Barefoot running?

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janet_pratt
janet_pratt Posts: 747 Member
in Fitness and Exercise
I would really like to run but have a lot of problems with my knees. Running seems to really mess them up. I can run short distance, like running the bases in softball and that doesn't seem to bother them, but when I try to run more than a few minutes on a treadmill I end up with a lot of knee pain and swelling. Someone recently recommended running barefoot. Does this really make a difference to the knees? Seems like they are going to take a pounding, shoes or no shoes. But if it would work, I would certainly be willing to try it. Just don't want to invest in a 100+ dollar pair of barefoot running shoes just to find out I still can't do it. I really want to do mini triathalons. The swimming and biking distances are a no brainer, I just need to be able to run. Any thoughts?
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  • photorific
    photorific Posts: 577 Member
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    If you have access to a treadmill, maybe try actually running barefoot for a bit to see how it feels.
  • natekorpusik
    natekorpusik Posts: 176 Member
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    Barefoot running is for a very specific type of person. I would not reccomend it if you are having problems with your knees. I was having a similar issue with my knees. Turns out the problem is in my feet (almost no arches). If I was running barefoot I would have made the problem 10 times worse. I got orthotics and problem gone. I routinely run 10 miles without a problem. Get your feet checked out and get the right orthotic would be my advice. Even try the Dr. Scholls machine they have at Wal-Mart. It actually is pretty accurate. Good luck.
  • rider797
    rider797 Posts: 52
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    no, you need a good good pair of running shoes specific for your feet.
  • rankailie
    rankailie Posts: 144
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    I would really like to run but have a lot of problems with my knees. Running seems to really mess them up. I can run short distance, like running the bases in softball and that doesn't seem to bother them, but when I try to run more than a few minutes on a treadmill I end up with a lot of knee pain and swelling. Someone recently recommended running barefoot. Does this really make a difference to the knees? Seems like they are going to take a pounding, shoes or no shoes. But if it would work, I would certainly be willing to try it. Just don't want to invest in a 100+ dollar pair of barefoot running shoes just to find out I still can't do it. I really want to do mini triathalons. The swimming and biking distances are a no brainer, I just need to be able to run. Any thoughts?

    I think it depends on the person. I'm 8 months into my transition to barefoot running, it takes a lot of time and patience to make the switch, but at five months and now wearing vibrams pretty much 100% of the time I no longer have knee pain or shin splints and I walk a lot.

    But it took time and a lot of calf pain to get here.

    I went from minimal sneakers (Nike Free+) to vibrams over a period of time letting my calf muscles and Achilles tendons acclimate.

    But for me at least it has helped with my knees immensely.

    Edit: I'm averaging 4-7 miles a day primarily walking in my vibrams, I can and do sprint in them but I'm still quite overweight so running is a bit hard on my asthma, I'm getting there though.
  • ebert5150
    ebert5150 Posts: 135 Member
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    Read a book called Born to Run if you haven't already. It talks alot about barefoot running and it's benefits. You should definitely investigate some websites because you may have to change the way you run (what part of your foot you land on etc) before you get into it. I run about 40 miles a week and have started integrating some barefoot runs into my workouts. You'll need some time to get used to the different muscles you'll use but it's been great for me.
    As far as shoes go I just got a pair of water shoes....aqua sock beach shoes and they work well...cost me like $10.00....DEFINITELY read Born to Run...it's inspirational as well as informative. Feel free to friend me if you'd like.
  • hatchet83
    hatchet83 Posts: 44
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    If you have these problems then you shouild never run in barefeet. Without the cushioning of trainers it will onl aggrivate the problem. You should go to see a specialist who will look at how you run and recommend trainers to suit your feet and running style. This can get pricey though!!
    Good luck with the running, hope you get it sorted.
  • is4031
    is4031 Posts: 71
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    When I was more of a runner I tore my knee. Wearing Vibram 5 fingers (kind of like gloves for your feet) actually helped me to run again and get back over the 10 mile mark. That being said I would try them out slowly and see how it goes before running too much in them. Now that I am a lot heavier I wear running shoes (New Balance.)
  • AggieCass09
    AggieCass09 Posts: 1,867 Member
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    i got those $100 barefoot shoes for christmas and they are worth every penny (even though they were a gift). I HAD knee problems (carteledge issues mostly) but since slowly building up my endurance in the vibrams my knee pain has gone away. I have very high arches and have always worn traditional shoes, but there is something to letting your body support you the way it was designed. I'd still go to a running shoe store and talk with a specialist to be sure.
  • ebert5150
    ebert5150 Posts: 135 Member
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    There is actually quite a bit of research that talks about how arch support shoes actually make your feet weaker and make you more prone to bad form and injury. I'm not saying this is true for everyone but the poster should look at the research for herself. Foot strength actually increases from barefoot exercise (not necessarily running) not the other way around.
  • pattitricia85
    pattitricia85 Posts: 376
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    You have to have a very specific type of foot for that...not too much arch but not too flat of a foot either. And you really wouldn't know unless you went and had it checked out. My Dad is an avid runner, been doing it for 35 years...he got a pair of those bare foot running shoes, and had horrible calf pain, then it turned into a huge problem that had to be treated by a podiatrist for his foot. He was in a ton of pain from those shoes. He is a tough guy, but had to drop out of a race and stopped running for a couple months.
    I know everyone is different, but i don't think those shoes are all they're cracked up to be!
  • rankailie
    rankailie Posts: 144
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    There is actually quite a bit of research that talks about how arch support shoes actually make your feet weaker and make you more prone to bad form and injury. I'm not saying this is true for everyone but the poster should look at the research for herself. Foot strength actually increases from barefoot exercise (not necessarily running) not the other way around.

    The other thing I found when I was researching barefoot running was the difference in stride. For me in shoes I was heel striking, which was causing excess impact on the lower legs which was causing the shin splints, but I was also putting more pressure on my knees.

    For me switching to minimal shoes forced me to walk with a mid foot strike rather then a heel strike, so as a result I put less impact and pressure on my lower legs and knees.

    But it doesn't work for everyone, it really just depends on what is causing your knee pain. Improper walking? Or something else?
  • rankailie
    rankailie Posts: 144
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    You have to have a very specific type of foot for that...not too much arch but not too flat of a foot either. And you really wouldn't know unless you went and had it checked out. My Dad is an avid runner, been doing it for 35 years...he got a pair of those bare foot running shoes, and had horrible calf pain, then it turned into a huge problem that had to be treated by a podiatrist for his foot. He was in a ton of pain from those shoes. He is a tough guy, but had to drop out of a race and stopped running for a couple months.
    I know everyone is different, but i don't think those shoes are all they're cracked up to be!

    Sounds like he tried to switch to barefoot running to quickly, they even say you should take months to transition because you're using your leg and foot muscles differently.

    I would say what happened to your Dad is more an indication of impatience rather then the shoes.
  • ebert5150
    ebert5150 Posts: 135 Member
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    You're definitely asking for an injury if you go out and start running barefoot and don't change the way you run. You can't heel strike in barefeet. I had calf soreness when I started but from everything I've read it's because when you land on your forefoot or midfoot you use you're calf muscle more. Start slowly....do some research and do some other activities barefoot.
  • Anoble17
    Anoble17 Posts: 37 Member
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    I would recommend purchasing a decent pair of running shoes after you get a gait analysis. Its likely you're current shoes are not adequately absorbing the shock from your foot hitting the ground, therefore you are getting swelling in your knees, something which running bare foot may only aggravate. New Balance makes great shoes, orthopedic doctors and health care professionals all have these at the top of their list. You can get a gait analysis from a physical therapist or at most 'running' stores.

    Hope your knees feel better. Mine were pretty lousy for a while as well.
  • TTops76
    TTops76 Posts: 116
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    I started out wearing my Vibrams to work and have started doing a few short 4-5 mile runs in them. I normally wear orthotics do to pronation and a weak ankle and knee do to injuries so I was a little skeptical of the vibrams. Fast forward to now and I can't tell you how much I love those shoes. I've been running for almost ten years now and have never felt more comfortable in a shoe. I altered my stride some working on getting rid of my heel strike. I can go longer, faster and more comfortably in my Vibrams than my other expensive running shoes. Good luck
  • janet_pratt
    janet_pratt Posts: 747 Member
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    A lot of good, although conflicting feedback. Thank you. I think having my feet and the way I run evaluated is probably going to be the best place to start. I did just read a little bit about heel strike online and it was kind of funny because I naturally run by striking the ball of my foot, with the heel barely touching. But about a year or so ago I read somewhere that the heel is supposed to strike first and then your foot should roll through to the ball. So I made an effort to change and do it that way. Now what I am reading sounds as though I was better off the way I did it naturally to begin with. I have some cartilage issues. I occasionally get pieces of it, or something, caught in my knee joints and until I can get it to move it locks them up.
  • rankailie
    rankailie Posts: 144
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    A lot of good, although conflicting feedback. Thank you. I think having my feet and the way I run evaluated is probably going to be the best place to start. I did just read a little bit about heel strike online and it was kind of funny because I naturally run by striking the ball of my foot, with the heel barely touching. But about a year or so ago I read somewhere that the heel is supposed to strike first and then your foot should roll through to the ball. So I made an effort to change and do it that way. Now what I am reading sounds as though I was better off the way I did it naturally to begin with. I have some cartilage issues. I occasionally get pieces of it, or something, caught in my knee joints and until I can get it to move it locks them up.

    Well even with a fore or mid foot strike you still want you heel to touch the ground, but it should kiss the ground rather then smack it. The idea, from what I've read at least, is that a fore or midfoot strike allows some of the shock to be absorbed before your heel comes into contact with the ground.

    This page actually has some interesting videos of different run types and their impact.

    http://www.barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html
  • ebert5150
    ebert5150 Posts: 135 Member
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    I would recommend purchasing a decent pair of running shoes after you get a gait analysis. Its likely you're current shoes are not adequately absorbing the shock from your foot hitting the ground, therefore you are getting swelling in your knees, something which running bare foot may only aggravate. New Balance makes great shoes, orthopedic doctors and health care professionals all have these at the top of their list. You can get a gait analysis from a physical therapist or at most 'running' stores.

    Hope your knees feel better. Mine were pretty lousy for a while as well.


    You still get the shock when you have cushy shoes. One research study actually showed a higher injury rate among runners using more expensive shoes...almost twice as likely to get injured. This study was published in The American Journal of Sports medicine in 1993.
  • RoosterB
    RoosterB Posts: 214 Member
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    I have a pair of Vibram five fingers. Really comfy hanging around the house, bit of walking etc but wouldn't like to run in them. But then I'm 240lbs.
    Have a look on google for Zola Budd.
  • natekorpusik
    natekorpusik Posts: 176 Member
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    Just to add to what I said earlier. My basis of understanding is not just my opinion. Upon joining the US Army they have your feet measured, tested, and observed for movement before sending you out to get your shoes. Then they provide the exact shoe that fits your feet. This has greatly reduced runners leg and knee problems. And they do a lot of running. Best of luck.

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