By Tanya Bowden: Since barefoot running has come to prominence, lots of runners have considered whether or not to try this phenomenon.
I was once told by a very experienced running coach that more than 90% of runners do not have the technique & strength required to handle barefoot running, or running shoes with minimal support.
We know that one manufacturer, in the US have recently settled a huge lawsuit, and are re-imbursing purchasers of five finger barefoot shoes which it was originally claimed could reduce injuries and increase lower limb strength.
If you are an experienced runner with good strength and excellent biomechanics and you are considering barefoot running, the following points are a guide:
- Barefoot style shoes require that you run with a mid-foot strike, with the foot aligned below the hip & landing around the middle of your foot. If you overstride there will be too much force applied.
- You will need good strength in your foot & ankle muscles. There are lots of muscles in this area which most often are accustomed to shoe support – withdrawing all this support may cause problems. Your Physiotherapist can give you some exercises to help (ideally after they have assessed your running technique to make sure barefoot running is appropriate).
- Gradually build up the km’s and perhaps alternate with your previous running shoes. Start at less than 2km’s and work up gradually.
- Core and gluteal strength are necessary for effective running and to stop any compensations further down the chain at the knee, ankle & foot. Here again your physiotherapist can give you some appropriate exercises or perhaps try some pilates.
- If pain strikes – stop and consult your physiotherapist. Barefoot running is not suitable for everyone and it is not easy.
This article first appeared on Sydney Sports and Orthopaedic Physiotherapy
Sydney Sports and Orthopaedic Physiotherapy was established in 2007 with the aim to provide a high quality service in injury rehabilitation using state-of-the art technology in an innovative environment.
Their team of highly qualified and caring physios, led by founder and Managing Director Brad McIntosh, can do a running analysis and provide advice & assessment for the very best outcome. Call them on (02) 9252 5770 for more information, or visit their website http://sydneyphysiosolutions.com.au/
Brad and the SSOP team are also our injury prevention experts for the Blackmores Sydney Running Festival so send them your questions at Ask a Physio and they’ll help you achieve your goals and get you over the finish line!