Barefoot Runner: To Be or Not To Be

It seems that lately everywhere that media exists, there is a discussion of a hot new topic in the area of sports medicine and the current "tweet" is barefoot running. This technique has been utilized by some professional athletes and marathon runners. One particular individual who has become very famous through barefoot running is known as “barefoot Ken Bob”. True barefoot runners believe that barefoot running keeps their feet in their neutral position and therefore helps them with overall biomechanics of the foot, mainly their balance and stability. The strategy and the thought behind this is that all throughout history, our ancestors have been on their bare feet walking, running, working, and providing for their families. It was not until recently that the idea of supportive shoes came around. Later, orthotics were introduced along with their benefits of giving runners the opportunity to sustain less injuries and less pain while having the ability to run longer distances.

From a foot and ankle doctor's point of view, supportive shoes absorb shock from the ground while we run and they provide cushioning against hard surfaces; they increase stability and lessen the chances of injury. Furthermore, the use of custom orthotics perfects the biomechanics of our feet so that pressure is distributed equally and at the right phase of the gait cycle. Those average runners who currently use custom orthotics due to poor biomechanics will not benefit from barefoot running in any sort. In fact, they will only increase their chances of hurting themselves and sustaining an injury while running. On the other hand, those with good biomechanics who currently do not need the support of an orthotic may benefit to a certain level by barefoot running in a safe environment. Barefoot running is not at all suggested for diabetic patients, those suffering from peripheral neuropathy, peripheral vascular disease, heel spurs, previous foot injuries and plantar fasciitis.

There is much debate going on about this topic and until more research and study is done there will be no certain answer. The original research done on barefoot running showed that there is less damaging pressure placed onto the hips, the knees and the ankle joints while the patient walked barefoot on the treadmill compared to when they were walking in supportive shoes. What the article fails to do is to test this strategy on alternate surfaces for the patient.

What each individual needs to keep in mind is that our feet have become accustomed to the arch support, and cushioning provided by shoes. To take that and to suddenly go from great support to no support will exhibit an enormous amount of stress onto our feet; stress that the feet will not be able to handle and will therefore get injured. Forces anywhere from two to eight times of our body weight go through our body as we run, without the support of shoes, we will get hurt due to lack of adequate motion control and stability. If you are an individual who would like to experiment with barefoot running, start in a safe environment and start slowly. Also, keep in mind that certain shoes in the market mimic the mechanics of barefoot running and could possibly be a good starting point. Barefoot running is really like starting over and is a process that needs to be “eased into” in order to allow the body to adapt to the new forces being exerted onto it.

As physicians and podiatrists, we are most concerned about our patient’s health and want what is best for them. Further biomechanical studies are certainly needed to determine the best remedy for our professional runners. Until then, we will advise to our patients what we have been trained for and that is to have support at all times while walking and running to prevent injuries. Always remember the general rule of doing things in moderation and to consult a physician before starting any exercise regimen.

For further questions, call us at 713-999-6600 or view us online at www.myfootdoc.com.