Barefoot Running Less Impact Risk; So Easy A Caveman Could Do It

Editor's Choice
Main Category: Bones / Orthopedics
Also Included In: Public Health
Article Date: 08 Jun 2011 - 12:00 PDT


Almost barefoot running gear is all the rage these days, but is it truly better for you than all the fancy footwear offered on the market? The average barefoot runner's stride is about 7 centimeters shorter than normal. Over the course of a marathon, this translates to about 7,000 additional footfalls above the 40,000 steps a typical racer will take to cover the 26.2 mile distance. So, though there's less force per step, those extra steps present 7,000 additional chances for a misstep. Interesting.

However, kinematic and kinetic analyses show that even on hard surfaces, barefoot runners who fore-foot strike generate smaller collision forces than shod rear-foot strikers. This difference results primarily from a more plantarflexed foot at landing and more ankle compliance during impact, decreasing the effective mass of the body that collides with the ground.

To date, no major studies have been completed to show whether barefoot runners are sidelined more or less often than those wearing standard shoes. However it is a fact that 80% of runners are still sidelined with an injury each year.

For most of human evolutionary history, runners were either barefoot or wore minimal footwear such as sandals or moccasins with smaller heels and little cushioning relative to modern running shoes. We wondered how runners coped with the impact caused by the foot colliding with the ground before the invention of the modern shoe.

The human mechanics of running are changed quite significantly when shoes are used opposed to natural, shoeless human running where the lateral edge of the forefoot is the part which strikes the ground with the most force. Running in padded shoes typically alters this as more emphasis is placed on the heel and the area towards the back of the foot.

Proponents, such as those identifying with the barefoot movement, argue that barefoot running is healthier for feet and reduces risk of chronic injuries, notably repetitive stress injuries due to the impact of heel striking in padded running shoes, in addition to other purported benefits. These health claims of barefoot running are supported by some research and advocated by some authorities, but very little research has yet been carried out, although initial results from limited studies seem to support the health claims of running barefoot.

Many runners have switched to barefoot running for relief from chronic injuries. The structure of the foot and lower leg is very efficient at absorbing the shock of landing and turning the energy of the fall into forward motion, through the springing action of the foot's natural arch. It is only by placing large amounts of padding under the heel that humans are able to land on the heel rather than the ball of the foot. In doing so, the foot's natural motion is impeded and the arch and lower leg are not able to absorb the shock of the landing. Instead, the shock is sent up through the heel, to the knees and hips.

The official position on barefoot running by the American Podiatric Medical Association states that there is not enough research on the immediate and long term benefits of the practice, and that individuals should consult a podiatrist with a strong background in sports medicine to make an informed decision on all aspects of their running and training programs.

Sources: The Nature Journal, Harvard University and The American Podiatric Medical Association

Written by Sy Kraft
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

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