These findings prompted us to conduct a global review of running injuries in men and women. We found that between 35 and 50 percent of runners were injured at any one time. These numbers could be considered high — especially for a species adapted to long-distance running.
The most common injuries were to the knees, shins, ankles and feet. Most of these injuries were mainly to bone or connective tissue, whose primary function is to help transmit force from the muscles to allow movement. Proper barefoot running form. Peter Francis. Our latest review explored how humans ran before using shoes, and how shoes change the way we run.
We found that when the foot comes into contact with the ground, the skin, ligaments, tendons and nerves of the foot feed a rich source of information to the brain and spinal cord about the exact position of our foot, including tension, stretch and pressure.
The quality of this information allows the precise control of muscles to move our joints into a position that absorbs impact and limits damage. The first mass-marketed cushioned running shoe was manufactured in the s and advertised as footwear that could prevent running injuries. Surprisingly, this narrative even found its way into the scientific literature. In the s, "better running shoes" were suggested as a reason for the reduced incidence of Achilles tendinopathy in one study and "poor shoes" were suggested as a risk factor for stress fractures in another study.
Our review suggests that footwear reduces the quality of information being sent to the brain and spinal cord, leading to more blunt running mechanics. Shoes allow runners to land with a more upright body position and an extended leg, leading to excessive braking forces. These running mechanics seem to play a role in some of the most common running injuries.
Long-term everyday use of footwear also leads to a weaker foot and often, a collapsed arch. By contrast, minimalist shoes have an 8-millimeter drop or less. This type of shoe holds both your heel and forefoot at the same level and does not offer any stability support. A good minimal running shoe should be light and have less cushioning in the heels to allow for foot and ankle mobility. Once on, they should feel as though they are an extension of your feet when you are running in them.
The heel-to-toe drop varies greatly from runner to runner and depends on:. A minimal shoe with a lower heel-to-toe drop may be better for runners with chronic knee issues , whereas a higher drop will direct more stress to the knees and hips but will be easier on the feet, ankles, Achilles, and the calves.
Choosing the right minimalist shoe for you might come down to some trial and error as you work on your running technique and get better acquainted with your foot strike pattern and the functional movement of your feet. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today! Unstable shoe construction and reduction of pain in osteoarthritis patients. Med Sci Sports Exerc.
Nigg BM. Footwear Science. Changes in EMG signals for the muscle tibialis anterior while running barefoot or with shoes resolved by non-linearly scaled wavelets. Journal of Biomechanics. Warburton, M. Barefoot Running. Sportscience ;5 3. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Table of Contents View All. Table of Contents. Footwear to Mimic Bare Feet. Pros and Cons. Getting Started. Going Minimal. Barefoot Shoes vs. If you're someone who has been collecting miles in sneakers without issue, your best course may be: Don't mess with a good thing.
If you're someone who's dealt with injuries despite investing in expensive running shoes, then why not meet up with a sports doc or physical therapist and talk about your options? Minimalist running shoes accomplish a similar goal while still giving you an extra buffer of support, but you won't quite achieve the feeling of freedom so many barefoot runners enjoy on trails, roads, beaches, and more.
Keil says that spending some time running in minimalist shoes can help you transition more seamlessly into that barefoot running life or provide a nice test drive to see if you belong there in the first place. There's a lot of overlap between the minimalist running shoe community and the barefoot running community, so you may find your people in either camp. This happens!
If you find yourself in this situation, your best bet might be consulting a physical therapist or a running coach to see how you can adjust your form or even if a toe-strike is the right choice for you.
Your official excuse to add "OOD" ahem, out of doors to your cal. Become an Insider. Enter Email Address. Facebook Pinterest Twitter Youtube Instagram. Their secret to both endurance and speed doesn't lie in intense training plans, saccharine running gels, or next-level recovery tools. McDougall argues that barefoot running is the key to their longevity in the sport—and many other runners have taken Born to Run as their invitation to ditch their sneakers.
For good. Related Stories. Experts Referenced. Aaron Keil, PT.
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