What you need to know about barefoot running

"What do you think about barefoot running?" This is an interesting question because it is an emerging trend that appears to have gained some traction. Shoe companies such as Nike and Vibram have made the move to a more minimalist style of running shoe in recent years. It's important for people interested in making the move to barefoot or "natural" running to be well-informed on what exactly that transition will mean.

Proponents of barefoot running argue that it is a more natural form of running and, therefore, better for the runner. Companies and barefoot enthusiasts claim that running barefoot, or running with minimalist shoes, improves your running pattern. Barefoot running is supposed to change a "heel-strike" runner to a midfoot- or forefoot-striking runner. Mid- or forefoot striking decreases forces up the leg at the ankle, knee and hip - common sites of injury and pain for many runners. Benefits also include increasing intrinsic foot muscle strength, which is important for people suffering from over-pronation, commonly known as "flat feet."

The research is still not clear whether or not all of these claims are accurate, and the debate is hotly contested by physical therapists, podiatrists, and physicians. The danger involved with this form of running, as with any fitness fad, lies within the consumer. Many runners will buy the new shoes and naturally want to try out their new toy. The problem is that most people who buy these shoes are trying barefoot running for the first time. Their feet have spent their entire running life in shoes with a large amount of heel cushioning and technology designed to correct over-pronation. Their feet need time to adjust to the high impact activity of running without all of that protection.

Shoe companies and barefoot enthusiasts do recommend that anyone trying barefoot running for the first time should build their tolerance to this increased shock by gradually increasing mileage and performing foot strengthening exercises such as heel raises to ease their feet into the new technique. Not doing so could lead to stress fractures in the foot and ankle along with other pathologies, such as plantar fasciitis.

So the take-home point we tell our patients is that barefoot running is safe, but you need to be smart about it. Read the literature that comes with the shoes, and make sure your feet and legs are strong enough to handle the increased stress.

At Pinnacle Physical Therapy, we would be an excellent resource for a clinical consultation to make sure barefoot running is right for you, as well as to provide advice regarding exercise and barefoot running protocols. Feel free to give us a call at either location: Post Falls (208) 777-4242 or Coeur d'Alene (208) 665-2000.

Happy running!