Comments on: Is Running Barefoot the Answer to Runners’ Foot, Ankle and Knee Problems?

By: beenrunningforever

beenrunningforever — Sat, 28 Jan 2012 14:59:00 +0000

I don’t run barefoot, but have been running on a forefoot running style for the last 6 months. I transitioned recently from a traditional padded running shoe to a recommended nb790 shoe. It is a middle of the toad shoe that is not padded or barefoot. I had a fallen metatarsal for 10+ years under the second toe before changing running styles. I now have no fallen metatarsal. The fist day I ran this forefoot running style, I felt immediate lack of any pain in knees and hips. My running times have increased and I can feel my body using less energy to run the faster times. I don’t need a doctor to tell me that this is the way to go because it just is. I am a lifetime runner that ran on my heels prior to this and it was obvious from the first step of forefoot running that this was it. I will eventually get a barefoot type shoe, but the trick is to run with a mid or forefoot style of running and to slightly lean forward with good posture.

By: Kasia

Kasia — Wed, 05 Oct 2011 21:50:00 +0000

Dr. Nirenberg,
I am glad to see that health care professionals, and especially podiatrists are starting to promote “going back to the basics”. I just recently read “Born to Run” and it was not only an inspiring book, but also provided great analysis of why we (humans) should run barefoot. I have been a runner for about 20 years now and I am also a physical therapist and even though I learned the anatomy and biokinetics I wonder why did I ever thought that the arch in our foot needs any extra help (cushioning i.e.). What I am learning now is all new to me. I was never a heel runner, but to not strike with the heel first seemed to be a conscious effort. I ran a few times barefooted and it was just natural to strike with the ball of the foot first, then let the heel touch the ground, to then let the Achilles fire and assist in the push off. My feet also felt nice even hours after the run – a pleasant tingling (foot receptors had a party
You mentioned that people with high/low arches may need running shoes/orthotics. I would, however, advocate for everyone to give it a try for barefoot running first with keeping in mind that the length of the stride as well as running style (staying low – with minimal pelvic drop on the unsupported side and keeping the knees slightly bent at all times) may play a very important role. This may require some time to practice and pelvic/core muscle stabilization. But it is worth the effort!
Thank you,
Dr. Kasia Hefflefinger

By: nick

nick — Mon, 20 Jun 2011 05:18:52 +0000

Dr. Nirengberg,
If you could just shelve out a few minutes to respond to my post it would be much appreciated! I am a freshman in high school who has run track and cross country. I had plenty of success and no injuries throughout the fall and winter running seasons, but upon the start of spring track started having a load of problems, primarily with my knees. The diagnosis was runner's knee, nothing “out of the ordinary”. I did a month of physical therapy and got inserts for my shoes. It seemed to help somewhat, and I have been making a slow recovery. I don't know much about barefoot running, but I have heard a world of good about how it prevents injuries. The thing is, I have extremely flat feet, something that my PT says probably contributed to my knee problems considerably. Would you still recommend barefoot running to someone like me? Besides my flat feet, and by extension my knees, I am otherwise in great health. Thanks in advance!

By: K Sollis

K Sollis — Thu, 09 Jun 2011 14:46:08 +0000

v. interesting. i've been toying with the idea of barefoot running since suffering my second injury in 10 months. first was a problem with my piriformis, now it's my knee (both my right side) i've seen several physios and been told it's due to a stiff SI joint (which another said was not so stiff), a weak core, poor activation of my gluts and hip flexers and most recently, high arches. my physio has since said i need orthodics to correct my high arches and help distribute the impact from my heel and the ball of my feet but this didn't much sense to me as when running, you shouldn't be landing on your heel but on the forefoot. great to hear that someone with high arches can run barefoot without injury. any more advice/ experience with this would be much appreciated!

kim sollis

By: Dbrandt4

Dbrandt4 — Sat, 14 May 2011 20:08:43 +0000

I've run barefoot for 5 years now. As a barefoot runner I've found that I suffer very few running injuries. Matter of fact, I've suffered Zero injuries that have prevented me from running. This was not true when I ran shod: knee and shin pain plagued me. If you want to learn more, feel free to post your questions on my Facebook site: Dayton Barefoot Runner.

By: pishiboro

pishiboro — Thu, 14 Apr 2011 05:13:19 +0000

From my own experience I would advise starting out completely barefoot and never make this transition while training for a race. Especially in Vff. it feels so good to run you will likely injure yourself. From my experience rock climbing I know that tendons take longer to strengthen then muscles.

By: baby feet

baby feet — Sun, 10 Apr 2011 04:28:14 +0000

Ok so I am pretty sure I went about this all wrong. I ran for about 7 years, with no problems once I found the right shoe, and then I had a baby. So 13 months later I began to run again to train for a marathon, only my second, but I had done more than a dozen halfs over the years. I also did a few tri's and duathlons. Biking was what I really enjoyed so running came second. Well about 6 weeks into my training the shoe style I used to run in seemed to be causing problems in my left arch and my right outer knee. I had not had problems like this before the baby. I had heard having a baby can change your feet but I did not know the truth to that. Ok so after a 13 mile training run my arch was inconsolable. Now for 13 months I was 90% of the time barefoot in my house taking care of my baby. So four days a week and a half goes by, no runs longer than 8 miles and my arch still hurting, and I knew it was the shoe because it was only when I put the shoe on to run would my arch pain spike.
So having a 16 mile run coming up in 3 days I did not know what to do but something had to change. I started to investigate this barefoot thing. I am a neutral foot and never needed orthotics. So it was run 16 in shoes that cause pain, buy a brand new pair of shoes but different style, or try this barefoot thing. So Here is what I did wrong. I bought Merrells pace glove, and ran 16 miles in them. Now this run actually went great!! No pain, sore muscles, but no arch, knee, or tendon pain. Mostly calf soreness. I then proceeded to think this was the new thing for me. My short runs during the week were fine with no pain other than really sore calf's.
Two weeks later I had an 18 mile run to do which was last Saturday. I was nervous knowing there would be bigger hills. Well I suffered that day. 9 miles in is when the pain started in my knee, behind the knee cap. By the end of the run both hips, knees and ankles felt like they were grinding the bone down to nubs. I cried, iced, and rested when I got home. I took Ibuprofen and took most of the week easy. Well its been a week and I was supposed to run 8-9 mile today. I made it 2. The pain actually started at about the 1 mile mark and at the 2 mile mark I decided I did not want to make it worse. I think I am ruined. At least I feel that way.

By: Mindmaven

Mindmaven — Sat, 22 Jan 2011 07:33:41 +0000

Thanks Dr. Nirenberg for the post and advice. Due to my semi-serious running addiction of the last four years, I have developed an extremely painful case of plantar fasciitis; it plagues me daily. My latest running shoes were much stiffer than previous brands and the heel seems more elevated as well. on an instinctual whim, I removed my shoes during a run for almost two miles…keeping my socks on for warmth; the pain and ligament tension lessened with every stride. And after putting my shoes back on for the final stretch over the most gnarly asphalt known to man, the pain returned immediately. So I walked…barefoot for the rest of the way. My permanent pain subsides with every barefoot run. Go figure…

By: Dr. Nirenberg

Dr. Nirenberg — Sat, 25 Dec 2010 04:24:44 +0000

Thanks for the comment. It is great to hear about people succeeding with barefoot activity.

By: Ns_donaldson

Ns_donaldson — Sun, 19 Dec 2010 07:12:58 +0000

Dear Dr Nirenberg,
Its great to see some coming together of ideas from the two different communities after a period of antagonism (I may have been a bit guilty of this).

I took up barefoot running around 14 months ago after around 30 years of running in a variety of running shoes.
Recently I came across an old running diary of mine from 1984 and I noticed while reading through it that I seemed to be injured for significant periods, either debilitating tendon pain, knee pain or muscle damage.
The record was interesting because I don't remember any of it today, I must have just accepted it as part of being a runner, the no pain no gain ethos.
Around September of 2009 on a beautiful spring day (Australia) I finished work and put on my Asics runners and hit the road, within 1km my shins were so sore I couldn't control my foot landing. I abandoned my run and limped home.
That was the last time I used the running shoes.
Barefoot running has to be gradual, my feet were so weak I couldn't walk around the block without pain. The transition included under foot soreness, ankle soreness due to the support being removed and calf soreness.
One year on and my feet are now transformed, I can run up to 14km barefoot on the beach or road.
The worst I suffer from now is occasional sore calves and the odd blister if I am not concentrating on my form.
I seem to have eliminated my low back problems that I had over the last 20 years and the knees are completely pain free.
The things I enjoy about barefoot running is the quietness and lightness, I'm sure on day I will be able to leave minimal trace on the beach where I have ran.
I can also move my little toes now which is one thing I have never managed before.
It will be great when we have more research in this area about the transformations of the foot that take place when the shoes get worn less.
Neil