Barefoot running is good!

The weight of the scientific evidence which supports barefoot running has reached such an elevated level that no one can seriously dispute it any longer: Barefoot running is better in many measurable ways to allow the individual to run with reduced pain and risk of injury. It’s no longer an opinion or a hypothesis. It’s been proven to be a fact!

Our Footwear Troubles Start As Children

Our propensity to certain foot problems begins at a very early age. A German study (1) determined that inadequate shoes worn as children is correlated to the increased prevalence of bunions and flat feet in today’s adults. The findings point to barefoot as the style of walking which, when applied to children, avoids those problems later in life.

 A study conducted by the Italian Olympic National Committee (2) determined that barefoot runners were subjected to a lesser degree of impact forces on their feet. They also naturally adopted shorter but faster strides which kept their feet off the ground for a greater amount of time than the running shoe wearers.

Protect Your Feet From 1,000 Impacts Per Mile

The average runner strikes the ground one thousand times per mile, thus they are highly susceptible to repetitive stress injuries (3). The greatest possibility for injury in a running foot occurs when it strikes the ground: An abrupt collision force which can equal up to three times the weight of the body of the runner. One of the luminaries in foot research, Dr. Daniel E. Lieberman, recently stated in the science journal Nature (4) that his research has proven that barefoot runners generate smaller collision forces than shod runners. The differences in these impact loads are surprising: Some forms of impact on the foot can be three times higher if using athletic shoes and running with the heel striking first, than barefoot with the front of the foot striking first.

Athletic Shoes Have Been Proven To Weaken Foot Muscles & Lead To Injury

Dr. Lieberman’s research showed that since many running shoes on the market today feature stiffened soles and arch supports these lead to a reduction in arch strength due to the weakening of the muscles of the foot. As the foot muscles weaken, they are not able to keep the foot in a consistently healthy position during running. As a result, greater pronation force is placed on the tissues which support the heel and arch of the foot: As this tissue is named the plantar fascia, when it becomes inflamed and injured, it is called plantar fasciitis. Plantar fasciitis is a painful ailment that occurs  in runners (and others), but anecdotal reports of those runners who suffered with it and switched to barefoot running often report they are no longer plagued with this condition. These reports support the prior post on this site where I discussed how science has shown that less bare foot pronation occurs with runners who are already moderate to severe pronators.   

A notable Canadian study (5) stated that when a runner’s foot is shod in an athletic shoe, the sensations of running are minimized. Modern running shoes tend to isolate the foot from “sensing” the conditions and thus are responsible for the elevated frequency of injuries suffered by runners.

Barefoot Arthritic Knee Sufferers Reduce Impact Loads By 12%

Runners are not the only ones to benefit from ditching shoes. A 2006 study (6) established that individuals with arthritic knees could reduce the impact loads on their hips and knees by nearly 12% by doing nothing else but simply taking off their shoes.

The overwhelming medical evidence of these studies is more than sufficient to take the blinders off those who truly want to see and open their eyes to the reality that the preferred way to run is with bare feet. The diminished shock, strain, and impact on your entire body will allow you to run longer, faster, and healthier. Of course, as always, if you are going to run bare, start very slowly and build up gradually.

Hopefully, it’s now clear that you have nothing to lose running barefoot… except your pain, injury, and expensive running shoes!

Key To References

1) Wolf S, Simon J, Patikas D, et al. Foot motion in children’s shoes: a comparison of barefoot walking with shod walking in conventional and flexible shoes. Gait Posture. 2008;27:51-9
2) Squadrone R, Gallozzi C. Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners. J Sports Med Phys Fitness. 2009;49:6-13
3) van Gent RN, et al. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br J Sports Med. 2007;41:469-480
4) Lieberman DE, Venkadesan M, Werbel WA, et al. Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature. 2010;doi:10.1038
5) Robbins SE, Hanna AM, Running-related injury prevention through barefoot adaptations. Med Sci Sports Exerc. 1987;19:2:148-156
6) Shakoor N, Block JA. Walking barefoot decreases loading on the lower extremity joints in knee osteoarthritis. Arthr Rheum. 2006;54:9:2923-2927

Related Posts

Is Dr. Nirenberg a real doctor? Hear what Seinfeld has to say:

Podiatrists, or Doctors of Podiatric Medicine (DPM), are, in fact, real physicians.

Podiatrists specialize in treating foot and ankle problems. Podiatrists treat all problems related to the foot or ankle, and the variety of cases is endless. However, the most common problems I see are:

• Heel and/or arch pain

• Ingrown toe nails

• Bunions (bumps on the inside of the big toe)

• Hammertoes (bent toes)

• Flat feet

• Foot or ankle arthritis

• Fungal toenails

• Sores (ulcers)

• Infections

• Sprains and fractures

• Ankle pain or weakness

• Nerve problems and neuropathy (numbness, burning, or tingling)

• Shin splints

• Gout

• Athlete’s foot

• Sports medicine and diabetics foot problems

• Children’s foot problems

• Swelling or discoloration

• Plantar warts

• Arthritis of foot and ankle

• Heel spurs

• Arthritis

• Tendonitis

• Blisters

• Corns and Callouses

• Moles, cysts, tumors or lesions

When to Call a Podiatrist:

1. You Have Foot or Ankle Pain

Some aches and pains in our feet or ankles may go away in a day in a two; others do not, and that is when you need to go to a podiatrist.

Many people who see me for a painful foot or ankle have had pain for several days or weeks, but some have been limping around for several months or even over a year!

Pain is the body’s way of telling us something is wrong. Don’t ignore it.

However, not all people with foot or ankle problems have pain. For example, diabetics who have neuropathy (a deterioration of the nerves of their feet) may fracture a bone or develop an infection or sore on their foot and not have any pain.

Recently, I had a patient with diabetes come to see me complaining of a small sore on the bottom of their foot; an x-ray revealed a needle inside the foot.

Because the patient had very little feeling in her feet she didn’t know she had stepped on anything sharp.

In all patients, foot and ankle problems can quickly become serious, but diabetics are especially at risk.

Diabetics who don’t seek podiatric care promptly often develop gangrene and need a toe or the whole foot amputated.

Prompt treatment is essential. All diabetics or anyone else with decreased feeling in their feet need to have any foot or ankle problems checked by a podiatrist immediately.

2. You Notice Changes in Your Feet

Some people may notice one foot swelling or flattening.

Diabetics and others with neuropathy may not have pain, however these are the people most at risk for a particularly serious problem called charcot arthropathy.

In charcot arthropathy, the bones of the foot weaken and slide out of position, and may actually break through the bottom of the foot, leading to infection and even amputation.

For other patients, a rapid flattening of one foot may mean the main tendon holding up their foot has torn.

It is a good guideline for anyone who notices swelling, redness, increased warmth, or a change in the shape of his or her foot or ankle to see a podiatrist promptly.

3. You Find Something Abnormal On Your Foot or Ankle

A podiatrist should check any lumps, bumps, cysts, tumors, or moles on your foot or ankles. These problems are usually harmless, but occasionally they can be cancer and life threatening.

Final Thoughts on Foot and Ankle Problems

If you have a foot or ankle problem or pain, the best advice I can give you is: Don’t wait for it to go away—it may not.  

If you experience persistent pain, notice changes in the shape or color of your feet, or find an abnormality, then see your podiatrist right away. To learn more about podiatry, podiatrists, and podiatric medicine, visit the website of the American Podiatric Medical Association

If you liked this story, please help us grow this site! Click below on “Tell a Friend” and tell your friends! If you have not subscribed,  SUBSCRIBE NOW.

Related Posts

Bunions, Flat Feet & Weak Ankles

Most of us don’t think about our feet until they hurt.

Even then, we limp around hoping the pain will go away. But with two to three times our body weight pushing down on each foot with every step, it usually doesn’t.

Fortunately, you can do a few things for relief.

1. Wear Only Great-Fitting Shoes

In one study, 88% of women admitted that at some point they knowingly squeezed their feet into shoes that were too small.

Further, as we age, our feet tend to become larger, but most people insist on wearing the same shoe size they wore years ago.

In addition to making sure your shoes fit properly, make sure they have a good arch support and that the heel counter—the area that wraps around your heel—is firm and strong.

2. Feet Need Exercise, Too

I can hear the couch potatoes now:  “My feet get enough exercise.”  Perhaps, but walking to the fridge or standing in line at McDonald’s isn’t exactly exercise.

Most people agree our entire body needs exercise, but few people think about keeping their feet in shape.

Yet, with the average person walking over a hundred thousand miles in their lifetime, feet need all the help they can get.

Foot exercises tone, stretch, and strengthen feet, while alleviating fatigue, soothing soreness, and increasing blood flow.

3. Take the Plunge

Nothing soothes sore, aching feet more than a relaxing footbath.

You can use a bathtub or plastic basin, or for some serious relief, I recommend buying a massaging footbath.

Make sure the water is warm, not hot (I’ve seen patients soak in water so hot they received second-degree burns).

Add good quality bubble bath to the water; and for those who are not diabetic or have poor circulation, adding Epsom salts is great, too.

4. Moisturize Your Way to Healthier Feet

Good moisturizers can sooth dry, irritated skin.

The secret to finding a good moisturizer for your feet is not by price; more expensive doesn’t mean better.

Read the ingredients and avoid products with alcohol or alcohol derivatives—the best dry-skin products tend to be creams without alcohol.

These are gooier and absorb slowly, so I recommend applying them just before going to bed.

5. Nailing Down Nails

Caring for your nails will go a long way in helping to alleviate foot problems.

Long, jagged, and thickened toenails can catch on socks or pantyhose, dig into adjacent toes, or suffer injury by pressing against the inside of our shoes.

In my practice, I have seen unkempt nails lead to blisters, infections, ingrown toenails, and even gangrene.

When trimming your toenails, follow the contour of the toe and avoid cutting into the corners. Smooth any rough edges with a nail file.

Final Thoughts on Aching Feet

Caring for your feet is your responsibility. However, when problems don’t go away, become serious, or if you have diabetes or poor circulation, get professional help and see a podiatrist.

Related Posts