Love it or hate it – barefoot running has become an ongoing debate among athletes and runners. Although perhaps not the most stylish of shoes, many athletes swear by their Vibram barefoot shoes. Popularized around 2009, barefoot/minimalist running is a style of running where the runner wears minimal or no shoes. Proponents of barefoot running claim that it can help improve the health and function of the feet, as well as reduce the risk of injury. However, there has been debate regarding the benefits and risks of barefoot running.
One of the main arguments in favor of barefoot running is that it can help to strengthen the muscles in the feet and lower legs, as well as improve balance and proprioception (awareness of the position and movement of the body). When we wear shoes with thick soles and cushioning, our feet do not have to work as hard to absorb impact so the muscles in the feet can become less responsive. Advocates for barefoot running argue that this forces the feet to work harder, which can help to improve their strength and function and allow for a more natural forefoot strike.
However, it’s important to note that barefoot running can also carry risks, especially if you’re not used to it. The lack of cushioning and protection can put extra stress on the feet and lower legs, which can lead to injuries such as blisters, cuts, or stress fractures. It’s also important to note that not everyone will find barefoot running comfortable or suitable for them, especially if they have existing foot or lower leg conditions.
A study published by Ridge et al. in 2013 took a group of 36 experienced runners and had one group transition to Vibram shoes over 10 weeks while the other continued with traditional running shoes. MRI scans were performed both before the 10 week period and results showed that of the barefoot running group, 10 out of 19 participants developed an increase in bone marrow edema (swelling) than the control group (1 out of 17). Furthermore, 2 barefoot participants also developed stress fractures. No fractures occurred in the control group.
If you do choose to pursue barefoot running, it’s recommended to transition to barefoot running very gradually and to pay attention to how your body feels while running. It’s important to be mindful of any discomfort or pain and to note that barefoot running is not appropriate for all surfaces, such as uneven terrain or hot pavement. Overall, barefoot running is not suitable for everyone. If you’re considering trying barefoot running, it’s important to speak with a chiropodist or podiatrist to discuss the potential benefits and risks. Book an appointment at our podiatry clinic in Toronto today to determine whether barefoot running is a good option for you!
