Minimal shoes may reduce running injuries
Runners who wear running shoes with no cushioning and land on the ball of their foot rather than the heel put significantly less demand on their bodies, new research suggests.
University of Exeter, Science Daily November 21, 2015
Researchers compared how quickly the force acts when runners’ feet hit the ground — known as the loading rate — which has been shown to influence running injury risk.
The study of 29 runners found significantly lower loading rates for those who wore so-called minimal running shoes and landed on the ball of their foot, compared to people in normal running shoes, regardless of whether the latter landed on the heel or ball of the foot.
Lead author Dr Hannah Rice, of the University of Exeter, said: “So many people use running as a means of reducing the risk of chronic diseases, but about three quarters of runners typically get injured in a year.
“Footwear is easily modifiable but many runners are misguided when it comes to buying new running shoes.
“This research shows that running in minimal shoes and landing on the balls of your feet reduces loading rates and may therefore reduce the risk of injury.”
Running continues to grow in popularity, and research aimed at reducing the high incidence of running-related injuries has been ongoing for decades — but injury rates have not fallen.
Modern-day runners in cushioned footwear tend to land on their heel — known as a “rearfoot strike” — while those who run in the natural barefoot state are more likely to land on the ball of their foot— a “forefoot strike.”
Rearfoot strike runners experience an abrupt vertical impact force each time the foot lands on the ground.
This impact force is often missing when running with a forefoot strike, but previous research has shown that forward/backwards and sideways forces can be higher with a forefoot strike, meaning the total force is similar.
Total force seems to be similar between foot strikes if wearing modern, cushioned running shoes.
Dr Rice said: “This seems to suggest that, for runners in traditional, cushioned running shoes, foot strike pattern may not matter for injury risk.
“However, we suspected that the same may not be true of runners who regularly use minimal shoes, which don’t have the cushioning provided by traditional running shoes.
“Our research tells us that becoming accustomed to running with a forefoot strike in shoes that lack cushioning promotes a landing with the lowest loading rates, and this may be beneficial in reducing the risk of injury”
Any transition to new footwear or to a different foot strike pattern should be undertaken gradually, and with guidance.
Led by Dr Hannah Rice of the University of Exeter, the paper was co-authored by Dr Steve Jamison and Professor Irene Davis, both of the Spaulding National Running Center, Harvard Medical School.
Source University of Exeter via Science Daily
| References |
Footwear Matters: Influence of Footwear and Foot Strike on Load Rates during Running, Rice HM, Jamison ST, Davis IS. Med Sci Sports Exerc. 2016 Dec;48(12):2462-2468. DOI: 10.1249/MSS.0000000000001030.
Manipulation of Foot Strike and Footwear Increases Achilles Tendon Loading During Running, Rice H, Patel M. Am J Sports Med. 2017 Aug;45(10):2411-2417. doi: 10.1177/0363546517704429. Epub 2017 May 1.
Why forefoot striking in minimal shoes might positively change the course of running injuries, Davis IS, Rice HM, Wearing SC. J Sport Health Sci. 2017 Jun;6(2):154-161. doi: 10.1016/j.jshs.2017.03.013. Epub 2017 Mar 31. Full text
| Further reading |
Injuries observed in a prospective transition from traditional to minimalist footwear: correlation of high impact transient forces and lower injury severity, Salzler MJ, Kirwan HJ, Scarborough DM, Walker JT, Guarino AJ, Berkson EM. Phys Sportsmed. 2016 Nov;44(4):373-379. doi: 10.1080/00913847.2016.1238282. Epub 2016 Sep 28.
Injuries And Footwear (Part 2): Minimalist Running Shoes, Knapik JJ, Orr R, Pope R, Grier T. J Spec Oper Med. 2016 Spring;16(1):89-96.
High medial plantar pressures during barefoot running are associated with increased risk of ankle inversion injury in Royal Marine recruits, Rice H, Nunns M, House C, Fallowfield J, Allsopp A, Dixon S. Gait Posture. 2013 Sep;38(4):614-8. doi: 10.1016/j.gaitpost.2013.02.001. Epub 2013 Mar 6.
| Professor Irene Davis talks about the benefits and risks of running barefoot. settingthepace2011. YouTube Apr 26, 2011 |
| Is There a Metabolic Advantage for Trail Runners Wearing Minimalist Footwear? |
American College of Sports Medicine (ACSM), Newswise 2 December 2016
Minimalist shoes are a new commercially available athletic footwear now gaining strong popularity among both road and off-road runners. Scientists have observed a better running economy (i.e. reduced oxygen uptake for a given speed) in runners wearing minimalist shoes during exercises lasting less than 10 minutes.
In this study, the investigators examined the effects of minimalist versus conventional shoes on running economy before and after an 11.5 mile trail run in traditionally shod runners. The findings indicated no metabolic advantage of wearing minimalist footwear after trail running where substantial changes in foot strike pattern, calf pain or mechanical behavior were observed only in the minimalist condition.
Although the metabolic benefit of wearing minimalist footwear is evident in the non-fatigued condition, future studies should examine whether these benefits are maintained with fatigue in experienced minimalist trail runners.
Source Newswise
| References |
Effects of Footwear and Fatigue on Running Economy and Biomechanics in Trail Runners, Vercruyssen F, Tartaruga M, Horvais N, Brisswalter J. Med Sci Sports Exerc. 2016 Oct;48(10):1976-84. doi: 10.1249/MSS.0000000000000981.
Also see
Whoa there! A quick switch to ‘barefoot’ shoes can be bad to the bone Brigham Young University
Minimal footwear may reduce running injuries, study finds The Irish Times
Does barefoot running prevent injuries? Pain Science
Running Shoes Changed How Humans Run Live Science
Your Running Shoes Don’t Matter Outside Magazine
Barefoot Running Shoes vs Minimalist Running Shoes: 5 Key Features To Look For The Fun Times Guide
Cushioned Heel Running Shoes May Alter Adolescent Biomechanics, Performance Science Daily
