Here I am at work, feeling great in my Vivo Barefoot Shoes.

Al Gauthier of  ‘Living Barefoot’ just posted a frank, detailed audio interview with me about barefoot activity and barefoot running. Al and his partner, Tina Dubois, were a pleasure to speak with and they asked many insightful questions. In particular, they asked what I thought it would take for barefoot running to be accepted by the medical community—my answer may surprise you.

To hear this loose and open discussion about barefoot activity from the perspective of a podiatrist who has spent 20 years treating foot problems and has become a strong proponent of the benefits of barefoot activity, listen to the interview HERE.

I look forward to speaking with Al and Tina again in the future on more narrow aspects of barefoot activity.

Links: Living Barefoot
Living Barefoot Show Featuring Dr. Nirenberg

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Essentially, Sandler’s book is a great follow up to  Born to Run by Christopher McDougall. Sandler takes McDougall’s observations of the Tarahumara Indians amazing ability to run many miles regularly in flimsy sandals (Huraches) and adds the science of barefoot activity and a reasonable training regimen, and much more!

Sandler’s personal journey to barefoot running began with his realization that fewer injuries occur in less expensive running shoes than expensive ones, that there is a higher impact on the body in shoes than out of shoes, and balance is better in thinner, less cushioned shoes, and lastly, children who did not wear shoes were less likely to have fallen arches or other foot deformities. Starting slowly, Sandler describes his successful transition to barefoot running.

Barefoot Running is a comprehensive book, covering everything you could possibly want to know about barefoot running. Among the topics Sandler addresses: Barefoot running verses running in shoes, the philosophy and science of barefoot running, how to run barefoot, stretching exercises, foot care tips for barefoot runners, dealing with weather extremes, nutrition, minimalist shoes and much more. Other topics covered include:

• A brief history of barefoot running
• The latest science behind the benefits of barefoot running, including findings of Dr. Daniel Lieberman’s 2010 British Science Journal Nature study (very important!)
• How to heal and stay injury free
• Building balance, strength, endurance
• Building strong feet, legs, hips, muscles, tendons & joints
• Developing strong pads on the bottoms of your feet
• Training routines including cross training
• How to use shoes as a helpful tool
• Adjusting to different surfaces & terrain
• Children and Barefoot Activity (also very important!)
• Meditation, quieting the mind and connecting with nature

The book itself is well organized, beautifully designed and printed with an easy to read text, high quality paper, and great photographs (though I wish there was an index!).  

Critics of Sandler’s book will say that the scientific fact for barefoot running is thin, and it is, but scientific evidence that expensive, thickly cushioned running shoes are better for you is even thinner. 

Final Thoughts on Barefoot Running

Barefoot Running is not for everyone, nor is it safe for everyone, but if you are interested in learning about the incredible benefits of running bare or how to barefoot run safely, Barefoot Running is a must read!

I give Barefoot Running my highest rating — 5 Toes Up  

Links:

Michael Sandler’s Barefoot Running site

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I know most people think their feet get enough exercise, but walking—even a lot—in supportive shoes, does NOT exercise your feet. It may exercise your legs and your triceps, but not the 18 muscles in each arch of our feet or  many of the other muscles entering our feet.

Supportive shoes, arch supports, and orthotics allow our feet to function without needing to work most of our foot muscles. As the saying goes, use it or lose it. Worse, without strong muscles our feet are at risk for injury.

In general, shoes are detrimental to feet. Scientists and doctors have known about the effects of footwear on our feet for over 50 years, but most of the public believes feet require expensive, supportive shoes. In fact, in 1949 The Journal of the National Association of Chiropodists published “Survey of Feet in China and India That Have Never Worn Shoes.” The researchers concluded:

“People who have never worn shoes acquire very few foot defects, most of which are painless and non-debilitating. Shoes are not necessary for healthy feet and are the cause of most foot troubles. Footgear is the greatest enemy of the human foot.”

Clearly, the first step to healthy feet is to give up supportive shoes—or at least limit the amount of time your feet are in shoes.

By simply walking barefoot, you will start to use your foot muscles and your feet will soon become stronger. (Note: Only healthy people should give up their shoes. Persons with diabetes, poor circulation, impaired sensation or other serious problems should wear shoes.)

The best way to wean off supportive shoes and increase barefoot activity is by going slowly, and by supplementing barefoot activity with foot exercises.

Now, there are two sources for foot exercises. One is the book Fantastic Feet by Aliesa George and the other is the FootBook by Dr. Paul Conneely.

Fantastic Feet and the FootBook are both great little books with plenty of photographs and detailed, easy to understand instructions. Fantastic Feet is for the public, written in layperson’s terms. The FootBook is for physicians, written in medical terms. Some of the exercises in the books are the same but many are different, and for those who are serious about their foot health, both books offer unique and highly beneficial exercises.   

These books provide a superb workout for your feet, ankles, toes and arches. In fact, many of the exercises will benefit your entire lower extremity! From each book you can choose a handful of exercises that suits your needs and soon you will be on your way to healthy, strong feet.

References:

FootBook

Fantastic Feet

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Barefoot or Shoes?

Running barefoot may seem odd and even dangerous, but a new study published in the prestigious Journal of American Academy of Physical Medicine and Rehabilitation found that barefoot running puts less damaging torque on our hip, knee, and ankle joints than wearing supportive running shoes.

The study was written by D. Cassy Kerrigan, M.D. et al and titled: The Effect of Running Shoes on Lower Extremity Joint Torques.” The researchers compared barefoot to shoe running and found a remarkable 54% increase in the hip torque and 38% in knee varus torque in running shoes. The study used the most technologically advanced non-invasive techniques to asses the biomechanics of running.

For thousands of years Man ran without supportive footwear. It is only in the last few decades that some people, mostly shoe companies, told us our feet needed support, control, and stability. This research shows a huge reduction in joint torques on the main weight-bearing joints of our lower extremities. Could the barefoot runner have been on to something?

Interestingly, I have not found one published study showing any detrimental effects to running without shoes or in just minimalist footwear.

The paper says, there is no clinical evidence to support that  modern running footwear promoted long-term health in runners. That line is worth reading again!

The running shoe business is huge and yet none of these billion dollar companies can provide ANY clinical evidence that running shoes promote long-term health!

And now this paper supports less torque on runners’ joints when they wear nothing—just running barefoot. Who would’ve thunk it?!

To be clear, Dr. Kerrigan’s study found that the effect of the typical modern-day running shoes is to increase joint torques at the hip, knee, and ankle. This doesn’t mean every running shoe will increase torque, but given the huge difference in torque between barefoot and shod, it is reasonable to expect that just about every shoe will have some increase in joint torque over going barefoot.

The good news is that Kerrigan’s study advocates that running shoes should encourage or mimic the foot’s natural function. Thankfully, she is in the shoe design business! This is what the shoe industry needs—someone who backs up their work with sound research. It is time runners demand clinical evidence a shoe works; not million-dollar ads!

I am sure the shoe, insole and arch support lovers (and business people), will find ways to discredit this research or try to simply dismiss it.

These studies are rarely perfect and ultimately, just because there is more torque, does that mean there will be more injury or damage to the joints? The answer is obvious–of course! But, this study hasn’t proven that. To show actual damage to a joint, a long-term study would need to be done with MRIs or CAT Scans or some such technology. Regardless, this study is a huge first step, and all the hole-poking in the world will not negate the magnitude of this study’s findings.

Final Thoughts on Proof Running Shoes Increase Torque on Our Joints

This study is but one. I hope that more scientists will begin to investigate the effects of running with shoes or barefoot. It is time for a rational discussion on the proven benefits and hazards of running in hundred and eighty dollar trainers or just your bare skin.

References:

Science Daily

Better Health Research

Telegraph

Medical News Today

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Is this the Barefoot Walker’s Dress Shoe?

Vivo Barefoot Gives Balances Protection with Barefoot Benefits

More importantly, the Vivo Barefoot shoe provides basic protection for your foot, decent grip against the ground and mild foot support, but still lets your foot “feel” the ground. The best way to transition to minimalist or barefoot running or walking hasn’t been defined, but for those looking to make the leap, Terra Plana’s Vivo Barefoot may be the best way to go.

Vivo Barefoot Shoe's Removable Insole

To help with the transition to barefoot, the shoe is incredibly flexible to let your foot bend and flex naturally, has no added heel to throw your body forward, a thin sole, and the Vivo’s insole is removable. I recommend that those people who are new to barefoot activity wear the Vivo with the insole for a while, and then, as their feet adjust, they remove the insole.  As an aside, I removed the insole within a day or two to improve that great barefoot feeling (though, the insole was very comfortable).  

Vivo Barefoot Shoe's Sturdy Tread

A Minimalist Shoe that Feels GREAT

Speaking of comfort, this shoe has what it takes! It feels great on your feet. And, as a podiatrist, I liked the nice wide toe-box (that area at the front of the shoe). Plus, the roomy shoe let my foot breath (something that most shoes do not!).

Final Thoughts on Vivo Barefoot Shoe

The Vivo is a great shoe for stimulating barefoot activity that you can wear unobtrusively while at work, weddings and shopping. It is also a great intermediate shoe to help you on your journey toward barefoot walking or running. 

I give the Vivo Barefoot my top rating — 5 Toes Up 

Links of Interest:

Barefoot and Grounded Vivo Review

Barefoot Runner Vivo Review

Barefoot Walking Lifestyle Vivo Review

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2009: Year of the Barefoot Runner!

Historians will remember 2009 as the year barefoot running surged in popularity. Google Timeline reveals the huge increase in 2009 in barefoot running on the Internet.

Many factors account for this recent explosion of interest in barefoot running: runners realizing that running shoes are mostly hype/advertising, a general interest in alternative medicine and holistic healing, and a dedicated group of barefoot runners educating the public with websites, online discussion forums, and even barefoot running clubs. However, the biggest factor, in my opinion, was Christopher McDougall’s book Born to Run. 

McDougall’s book was released in May, and according to Google Timeline the dramatic burst in barefoot running occurred in July. Clearly, this isn’t just a coincidence. McDougall went on a one-man marketing mission to sell copies of his book and in the process, whether he had intended to or not, sold barefoot running. 

McDougall talked to any reporter who would listen. A Google search on him and his book brings up nearly a million hits (yes, I like Google). 

More than sell books, McDougall gave barefoot running credibility. He made running barefoot respectable, and he backed up his claims with first hand accounts of the Tarahumara Indians and their “running” way of life. His book is not scientific fact, but a compilation of interviews and observations with the Tarahumara and others, including respected scientists. It was also his journey. 

Runners and even non-runners will find McDougall’s transition to barefoot running fascinating. Clearly, if there is a barefoot education superstar in the fight to spur public interest, scientific research, and barefoot running credibility, it is Christopher McDougall. He is the barefoot runners’ Man of the Year.

Barefoot Runners' Man Of The Year

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Dr. Oz Promotes Barefoot Running

Barefoot running is gaining in popularity. Recently, Dr. Oz promoted barefoot running on his new TV show. He went as far as demonstrating the proper technique for barefoot running. Watch the video HERE. I am thrilled to see one of the most trusted and respected physicians of our time promote barefoot running. However, not everyone is happy about all this interest in barefoot running.

Late last month the American Podiatric Medical Association (APMA) released a position paper on the barefoot running:

APMA Position Statement on Barefoot Running:

“Barefoot running has become an increasing trend, and a possible alternative or training adjunct to running with shoes. While anecdotal evidence and testimonials proliferate on the Internet and in the media about the possible health benefits of barefoot running, research has not yet adequately shed light on the immediate and long term effects of this practice.

Barefoot running has been touted as improving strength and balance, while promoting a more natural running style. However, risks of barefoot running include a lack of protection–which may lead to injuries such as puncture wounds–and increased stress on the lower extremities. Currently, inconclusive scientific research has been conducted regarding the benefits and/or risks of barefoot running.”

I would love to hear your thoughts on the APMA’s position statement and/or Dr. Oz’s comments.

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CBS News reports that not only does Michelle Obama spin a mean hula-hoop, but she is also the FIRST First Lady to run barefoot across the White House lawn. On October 21st, she ran an obstacle barefoot during a Healthy Kids Fair. Prior to this event, Barack’s been seen walking barefoot. 

Michelle Obama Runs Barefoot

As a podiatrist who promotes barefoot activity (for healthy feet!), I was ecstatic to see Michelle prancing barefoot. It’s time for feet to come out of the closet—or more specifically shoes. 

In my office, sometimes people are embarrassed by their feet. Of course, as a foot doctor, I see feet that have problems, so many are not beautiful; however, few are ugly. Embarrassment drives people to hide their feet away in their shoes, which only weakens their feet and may even, contribute to worsening their foot problems. 

Another way that some women “hide” their feet is by using nail polish on their fungal toenails. Rather than treating the fungus, some women use nail polish to cover the fungus. Ironically, the nail polish traps moisture in the nail and promotes worsening of the nail fungus. 

Feet are nothing to be ashamed or embarrassed about.  The truth is, most feet are far from perfect. The idealized, petite, beautiful foot is rare (and thank heavens–otherwise, I would be out of business!) 

The best advice I can give someone who is shy about showing off their feet: don’t be. Accept your feet. They may be imperfect, but in their own unique way they are special. 

Barefoot activity for healthy people (without diabetes etc.) is the best thing you can for your feet–going barefoot promotes healthy, strong feet—and may even limit infection. Shoes are typically dark and damp, and as a result, the perfect environment to breed fungus and bacteria.

Perhaps, its time to take off your shoes and walk!

References:

A Case for Bare Feet

Barefoot Running Shoe

Which Shoes are Best for Children? Maybe None

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Is it time to take off your shoes?

Few people would deny that exercise is good for us, and our feet. Now, mounting evidence suggests that exercising the foot’s arch muscles can not only strengthen our feet, but may even increase the height of our foot’s arch.

Our feet are one of the most muscle-rich areas of our body. In fact, there are 18 muscles within the arch of our feet, with additional muscles originating in our leg, inserting into the arches.

It is well known that the more a muscle is worked, the stronger it becomes. Of course, the converse is also true (we have all heard “use it or lose it”).

Now, breakthrough research by Headlee and Fiolkowski shows that when the muscles within the arches of our feet weaken, the arches will actually lower and become flatter.

If the foot’s arch decreases when our foot muscles weaken, it reasons that strengthening the muscles in our foot will raise the arch. Anecdotal evidence from runners who run barefoot shows this to be the case. These barefoot runners relate stronger arches and higher arches. Research by Robbins supports these findings.

Robbins showed radiographic changes in the feet of runners who gave up their shoes and began to run barefoot. In his study, the bones that make up the ball of the foot were shown—radiographically—to move closer toward the rear of the foot. That is, barefoot activity shortened the length of the foot’s arch. Robbins paper did not say the arch increased in these barefoot runners, but when the foot’s arch shortens, it height must rise.

Recently, Mark’s Daily Apple commented on the beneficial effects of exercise on feet, and I second it. Shoes lessen the need for and use of most of our foot’s muscles. As a result, the muscles weaken and the arch will weaken.

It’s time to take off your shoes and start exercising your feet.

I have written previously about foot exercises HERE.

The best foot exercise is barefoot activity — walking, running and playing barefoot! Barefoot activity is the best way to strengthen the muscles of your feet (assuming that you have good health — that is, you are not diabetic or plagued with poor circulation or other ailments). 

Like any exercise, start slow. Let your foot muscles gradually adapt to barefoot activity, and only go barefoot in safe environments – there’s no point having good foot muscles if there is a nail in your foot!

References:

Fiolkowski P, Brunt D, Bishop M, Woo R, Horodyski M. Intrinsic pedal musculature support of the medial longitudinal arch: an electromyography study. J Foot Ankle Surg. 2003 Nov-Dec;42(6):327-33.

Headlee DL, Leonard JL, Hart JM, Ingersoll CD, Hertel J. Fatigue of the plantar intrinsic foot muscles increases navicular drop. J Electromyogr Kinesiol. 2008 Jun;18(3):420-5. Epub 2007 Jan 8.

Robbins SE, Hanna AM. Running-related injury prevention through barefoot adaptations.Med Sci Sports Exerc. 1987 Apr;19(2):148-56.

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Are these the most innovative shoes ever made?

Newton Running sent me their stability trainer to try and I have to congratulate them. Not only have they reinvented the common running shoe, but they are also changing the way many runners run. I highly commend the Newton founders for truly thinking “outside the box.”

The Newton Website explains that the Newton is designed to mimic barefoot running, while providing efficient energy return (via actuator lugs) and more mobility. Examining the shoe, I quickly could see and understand how the folks at Newton could make these claims and they seemed reasonable. Incorporating these elements are a true breakthrough, and the US Patent office agrees—Newton has been issued eight patents.

Newton’s website boasts that the shoe has Universal Posting Technology. That is, the shoe can accommodate and adequately control your foot, whether your foot overly pronates or supinates. This sounds incredible, but reading the website description and examining the shoe, I could not figure out or understand how the shoe accomplishes this remarkable feat.

The Newton running shoe allows good dorsiflexion of the toes, but not great. I would’ve liked even more motion at the forefoot, though compared with the 99% of the running shoes out there, Newton outdoes most. The shoe also boasts cushioning, and again, there is probably more than runners need. One of the true benefits of barefoot running is the ability to sense or “feel” the ground and let muscles adapt naturally to successive foot strikes.

Newton Running Shoe Actuator Lugs

The Newton running shoe encourages—actually demands—runners land on their forefoot—like a barefoot runner would. However, unlike running barefoot, the Newton’s actuator lugs elevate the ball of the foot off the ground, improving energy and protecting the forefoot from injury.

The shoe also provides great aeration, and feels great to wear and run in. Runners not use to barefoot running style will need to take time to get use to running with a barefoot style/gait.

Final Thoughts on the Newton Running Shoe:

Learning to run barefoot is hard work. Learning to use the Newton running shoe was work, but was not hard. If you want to run and are not ready to take the leap and go 100% bare (or minimalist “barefoot” running shoe), the Newton is the way to go.

I give the Newton my top rating, 5 Toes Up

Other Information on the Newton Running Shoe:

Gear Junkie

Inc. Magazine Article

Hobbub Review

Ramsacker Review

Banana Running Review

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