Barefoot running, or minimalist running, has become more talked about and addressed in popular media as of late. This has lead to lots of people asking me if this is just another trend, another way to market the most basic sport known to man. I do believe shoe companies are capitalizing on this shift in running mentality, but I do not believe it is a trend. With my background in running, mainly longer distance events (marathons, an ultra marathon, Ironman triathlons, and many shorter distance events) I have always had a keen interest to learn the most I can. Treating many athletes and runners of all different capabilities also increases my desire to learn and share what I believe to be the best and most helpful information.
Well before it was trendy to see the 5 finger toe shoes at gyms and at running events, I took some courses on running and injury prevention. At the time it was definitely met with lots of resistance, especially from the physio, health care and fitness professions. It is said it takes 10-15 years for findings in research to become mainstream knowledge, so you can see there has been a lot of background work done already. As leaders in our field of work it is also important that we keep up to date on these new findings, and stop treating based on the old information that was passed to us through our basic education. Times change and to remain ahead in your field you need to stay on top of these changes.
The theory behind barefoot or minimalist running is to get us to run as close to we would if we were running barefoot. This makes so much sense when you look at anthropological studies that show we were designed to run, and run long distances, as this was essential to our survival (hunting, transportation, communication). Anatomically we are the only creatures with a plantar fascia (the large tendon on the bottom of the foot) and an Achilles tendon, which work together to store and release energy, making running energy efficient. Running barefoot you quickly find you don’t strike with your heels, and this in effect engages the windlass system of the plantar fascia and Achilles tendon to store and release energy, which propels you forward while running (using as little muscle energy as possible). The quickest way to demonstrate is to run on the spot. Feel how springy your feet and legs are, this is the storing and releasing of energy using the tensile strength of the windlass system. By running this way we use the smaller muscles in our feet and lower leg, and not the larger muscles in our upper legs and hips and trunk to work repetitively to move us forward.
Shoes have evolved over the past 20+ years to increasingly higher heels, anti -pronation support and extra cushioning. Not to mention the trend of using orthotics to control movement even more. This in effect has decreased our intrinsic use of the muscles in our feet having us rely on external factors for shock absorption and foot positioning (similar to having a cast on a body part, the muscles are supported and protected and not used, therefore they shrink and become weak). These extremely weakened foot and lower leg muscles can cause a multitude of biomechanical problems up the “chain”, and contribute to the repetitive stress injuries we typically see in runners. In fact, I believe bunions, plantar fasciitis, runner’s knee, patella-femoral syndrome and many other common lower extremity issues are a result of our lack of use of the proper muscles, and thus can be treated by strengthening this system. This is not exclusive of runners, this includes all people that have experienced these types of problems.
I am very passionate about this area, it makes so much sense and I have seen it work (yes, I’ve had these discussions at dinner parties bringing dirty shoes to the table much to my husband’s embarrassment!) Personally I have had EVERY running injury under the sun, including chronic plantar fasciitis and Achilles tendonitis for years. (over 17 years of distance running will do that to you, or so I thought). Three years ago I changed my shoes and technique. I have not had a single over use injury since. I believe this works because I know it works. I have also had the pleasure of treating hundreds of runners over the past 3 years, and have helped them become more efficient and less injured. Remember, when it comes to your health and well being it is important to find a health care professional that can relate to your lifestyle. And don’t worry, if you are like me and your toes prefer not to be separated, there are an increasing number of runners on the market which provide the same effect!
