Barefoot running is a hot topic in the running world at present. Here is a summary and link to some of the research comparing the biomechanics of endurance running.
The average runner strikes the ground 600 x per km making endurance runners prone to repetitive strain injuries. Most injuries occur when the foot collides with the ground. The collision force can be up to 3 x the weight of the runner.
Barefoot runners or those in minimal footwear most commonly land on the forefoot (forefoot strike) before lowering the heel. By comparison habitually shod runners mostly land on the heel (rear-foot strike) due to increased cushioning and elevation of the heel in modern running shoes.
Analysis shows that even on hard surfaces such as a steel plate barefoot runners who fore-foot strike, generate smaller collision forces that rear-foot strikers in modern running shoes. Forefoot strikers land with a plantar-flexed (pointing down) foot resulting in the calf muscles absorbing more force decreasing the effective mass of the body that collides with the ground. Habitual rear-foot strikers land with a dorsi-flexed (pointing up) foot resulting in up to 3 x higher ground reaction force absorbed in the first 50ms of stance than habitually fore-foot strikers.
Although barefoot running may lead to less knee, hip and back problems due to decreased collision forces there is a higher likelihood of achilles, calf and foot problems due to increased loading of these muscles.This is most likely to occur if people try and transition to barefoot running too quickly. The key is to build it up slowly and to be aware of the obvious risks to your foot such as cuts and abrasions.
At present there are no controlled prospective trials to test the hypothesis that barefoot running reduces the incidence of repetitive injury.
The links below are to the Harvard website which carried out the studies and their papers:
http://barefootrunning.fas.harvard.edu/index.html
http://barefootrunning.fas.harvard.edu/Nature2010_FootStrikePatternsandCollisionForces.pdf
http://barefootrunning.fas.harvard.edu/Nature2004_EnduranceRunningandtheEvolutionofHomo.pdf
We hope this article helps to keep you injury free!
The Physio Team
I know about the inconsistent research but I am a real runner of 25 years. I began barefooting as a last effort before I gave up the sport altogether. I had been through the whole shoe orthotics etc and was still too prone to injury. I strted with a 40 second barefoot run which was all I could manage. I am now running 20 miles a week and have a smile back on my face. the only runs I don't worry about are the barefoot ones. I know it os onkly anecdotal but it is working for me.
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