Should we all be barefoot running?

In recent years thanks to some books such as "Born to Run" barefoot walking/running popularity has soared. I regularly get asked whether it is good for you or not. As with most health based issues the answer depends on the person!

Barefoot running refers to the practice of running without footwear or with minimal footwear (specifically designed barefoot shoes) that allows for a more natural foot motion. Here are some of the arguments for barefoot running.

1. Improved Foot Mechanics

Running barefoot encourages a more natural running form.

2. Strengthening Foot Muscles

Barefoot running can help strengthen the small muscles in the feet and lower legs. This can lead to better stability and support, potentially reducing the risk of injuries.

3. Enhanced Proprioception

Running without shoes increases sensory feedback from the ground, improving proprioception (the body's ability to sense its position in space). This heightened awareness can enhance balance and coordination.

4. Reduction of Common Injuries

Some studies suggest that barefoot running may lower the incidence of certain injuries, such as plantar fasciitis and shin splints, by promoting a more natural gait and reducing over striding.

5. Connection to Nature

Many barefoot runners report a greater sense of connection to their surroundings and a more enjoyable running experience. This can lead to increased motivation and a more positive mental state while running.

So we should all barefoot run?

All sounds great so why aren't we all doing it? While there are benefits to barefoot running if it is something you really want to develop it is important to transition gradually to avoid injuries. Runners should consider their individual foot structure, running style, and the surfaces they plan to run on.

Unfortunately for some biomechanics will just not allow for a barefoot style. Seeing a specialist Sports Physiotherapist or podiatrist will help be able to discuss a plan of moving towards a barefoot style.

Vida Physio approach

If I have a patient who wants to transition to barefoot running then we will first we need to find a little more about the clients walking/running background. A detailed history of any lower limb injuries, predominantly a walker or a runner, what distances, how frequent, what other exercise do they participate in.

Then we will look at physical examination observing aspects such as resting foot position, tibial and femoral rotation, muscle lengths, dynamic movement patterns. To add more detail to this we will take some measurements of range of movement and muscle imbalance scores of the lower limb. All this data will be shared with the patient so they an monitor their progressions. This detailed assessment will build up a picture of what aspects we will need to work on to ensure that barefoot style is appropriate and without issues. If it is a style of running or walking you are considering then do get in touch.