The debate and research continues on the pros and cons of barefoot running. Advocates claim that running barefoot improves foot biomechanics and reduces injury risk. And while studies have found that running efficiency increases by 4% while running barefoot, there is still a lack of well-designed studies comparing the incidence of injuries in runners wearing shoes with those running barefoot.
Some running experts agree with the barefoot runners. Wearing shoes causes the small muscles in our feet to weaken and the tendons, ligaments and natural arches to stop doing their job. They believe that the result of supportive shoe inserts, orthotics and extra cushioning is poor foot biomechanics and increased risk of foot, leg and knee injuries.
Other experts argue that the right shoes can, in fact, correct biomechanical problems and help reduce injury risk. One could also argue that if treating foot pain was as simple as going barefoot, more podiatrists would recommend this simple solution. Most podiatrists, however, still prescribe orthotics to relieve foot pain. Until more research is available, it’s hard to say if shoes are helpful or harmful. But here are the pros and cons that are often discussed when it comes to barefoot running.
Potential Benefits of Barefoot Running
- You may develop a more natural gait and strengthen the muscles, tendons and ligaments of the foot.
- Removing the heel lift and cushion of most shoes helps the Achilles tendon and calf muscle stretch and lengthen and may reduce injuries, such as calf strains or Achilles tendonitis caused by short, tight tissues.
- Runners will learn to land on the forefoot rather than the heel. The heel strike during running only came about because of the excessive padding of running shoes, but research shows this isn’t the most effective natural running stride. Landing on the heel is essentially putting on the breaks every step. The most efficient runners land on the mid-foot and keep their strides smooth, light and flowing. Landing on the forefoot also allows your arches to act as natural shock absorbers.
- You may improve balance. Without shoes, you activate the smaller muscles in your feet, ankles, legs, and hips that are responsible for better balance and coordination.
- You may feel more grounded. Being barefoot helps you improve balance, but it also helps you stay grounded and connected with your environment. You’ll learn to spread your toes and expand your foot while it becomes a more solid and connected base that supports all your movements.Potential Negatives of Barefoot Running
Potential Negatives of Barefoot Running
- Why fix what isn’t broken? If you have no problems and no pain, why change anything?
- No foot protection- Shoes offer a significant amount of protection from road debris such as glass, nails, rocks and thorns. They also offer insulation in cold weather and protect us from frostbite in ice and snow.
- Achilles and calf muscle pain- Most of us aren’t used to going barefoot, so a minimalist shoe will be a shock to our feet and our muscles will initially feel overworked. In some people, this may even lead to injuries such as Achilles tendinitis or calf strain when the typical heel lift is removed from the shoes.
- Plantar pain- The bottom of the feet, plantar surface, for most people is soft and tender. Running without shoes may initially cause plantar pain, or in those susceptible, increase the risk of plantar fasciitis.Run with shoes or without?
The jury is still out. If you chose to go barefoot start slow and be careful. If you want to run with a high-tech shoe, seek a professional running store for the proper fit. If you are looking for custom orthotics and you live in the Monmouth or Ocean County area contact our Howell office at 732-905-1110 and our Foot and Ankle Specialists will be happy to assist you.