I have studied the mechanics of walking and running and have myself been a full time barefoot/minimalist runner for several years. In my closet are a few pairs of these minimalist shoes, including vibram five finger shoes and soft star shoes. In studying walking and running mechanics, I have noticed that most articles about gait pattern, both shod and barefoot specific, examine the body in linear movement, or a straight line. This view is very limiting in the fact that there are multiple forces taking place in the body at all times, especially during running and walking.
The movement forces I notice most often in my massage and coaching work are rotation and compression. It is the combination of these two forces that are most destructive to the soft tissue of the hip, knee, ankle, and foot. It is my belief that the combination of structural support in shoes and a heel strike gait pattern reinforce poor walking and running mechanics, leading to an increase in rotational and compressive forces in the leg which ultimately contribute to chronic pain and injury throughout the body. The design of the foot is such that with a forefoot strike gait pattern rotational forces are lessened through the upper leg which will lead to lower incidence of chronic pain and injury over one’s lifespan.
The following is my theory on both walking and running gait patterns of forefoot strike compared to heelstrike and how it relates to pain and injury.
The Bare Foot and Forefoot Strike
There are 28 bones and more than 30 joints in the foot. Bones, muscles, tendons, ligaments and fascial tissue create the three arches of your foot (medial, longitudinal, and transverse) which aid in weight bearing, stabilization, and propulsion. When engaged, the arches of the foot act like a loaded spring. As the forefoot comes in contact with the ground, impact force is loaded into the natural spring mechanism of the arches. As the foot leaves contact with the ground, the energy absorbed by the arches is released through the ground providing additional mechanical advantage. “This kind of collision produces a very low rise in force. There is essentially no impact.“ Daniel Lieberman et al.
When walking or running, as the forefoot comes into contact with the ground it flattens and creates an agile, flexible base platform. Rotational forces transfer through the arches from the outside to the inside of the forefoot (little toe to big toe), followed by push off through the big toe. This rotational force is absorbed fully into the arches which stabilizes the foot, knee and hip with each footfall. By absorbing rotational forces at the foot, rotation is prevented in the knee and hips.
With forefoot strike your foot is less likely to roll to one side or the other, keeping the knee and hip stable with minimal outward and inward rotation. This places less stress and wear and tear upon the knee joint, and your ankle is kept in a structurally stable position preventing an ankle twist.
Everything changes once you put shoes on your feet. The combination of a heel wedge, structural arch support, and cushioning, in the majority of shoes on the market today, promotes an unnatural gait pattern… heel strike.
“We have seen the height as well as the cushion gradually increase which inadvertently hassles many runners to adopt a “heel to toe” gait or “heel strike” when running. This design encourages an unnatural gait resulting in the heel hitting the ground first, followed by a rapid “slapping” of the forefoot.” Dr. Nicholas A Campitelli
What Happens in Your Shoes with Heel Strike
The heel of the foot is the hardest bone in the body. It is not cushioned and does not absorb impact well. The 
impact force at the foot combined with the downward gravitational force of the body creates compression throughout the joints of the skeletal system. When you heel strike, your foot comes to a sudden, violent stop–it is the equivalent of slamming on the brakes with every single step. Impact forces between 1.5 up to 3 times your body weight go through the heel, leg, hip, shoulder, and neck. This kind of collision leads to a high impact and is the equivalent of being hit on the heel with a hammer using 1.5 to 3 times your body weight between 1000-1500 times per mile.
“We have found that even on hard surfaces (a steel force plate) runners who forefoot strike have impact forces that are 7 times lower than shod runners who heel strike. Rates of loading are equal to or less than rates of loading for shod runners.” Daniel Lieberman et al.
The bone of the heel is round, making it an unstable surface which is susceptible to roll either along the inside or outside edge of the foot; imagine walking on a log in the water. The direction the foot rolls after heel strike is dependent upon the muscular imbalances in the upper leg. Most runners and walkers have muscular dominance on the outside of their leg, causing the foot to roll along the outside edge – supination – when the heel strikes the ground. With shoes, the added height of the cushioning and heel wedge places the foot in an unstable position and at an increased risk of twisting the ankle.
What happens at the foot affects the movement at the knees. As the foot rolls along it’s outside edge, the knee rotates externally. The load then moves from the little toe to the big toe for push off, but since the foot is braced by the structural arch support of shoes, it cannot naturally absorb this rotational load into the arch, as it does when one is barefoot. Instead, the knee must violently rotate inwardly to forcibly press the big toe into the ground. This is at the very same time that downward compressive force is greatest through the body. What this means is that each time your foot hits the ground, with 1.5 to 3 times your body weight in compressive force, your knee is turning like a cork screw–rotational force. It is this rotation at the knee combined with downward compression that places the hip, knee, and foot at increased risk of soft tissue damage ultimately leading to chronic pain and injury. The knee is a hinge joint, similar to the the hinges of a door. It is designed to move in two directions, forward and backwards. It is not designed for rotation. Imagine if every time you opened and closed your kitchen cabinet door, you hung on it with your full body weight. After prolonged activity, what would happen to the door hinge?
As a deep tissue massage therapist and movement coach, I specialize in treating chronic pain and injury. Over the years I have successfully treated injuries such as plantar fasciitis, sciatic or piriformis pain, frozen shoulder, back pain, and more. In all of these painful conditions, I have found a strong connection between the occurrence of injury, and the rotation and compression forces caused by heel strike and shoes, with runners and non-runners alike.
It is my opinion that if you strengthen your feet, legs, and hips; slowly transition to minimalist shoes (click here to read more about how I define minimalist shoes); and re-train your body to walk, run, and move with a forefoot strike gait pattern, you will prevent long term chronic pain and injury throughout your life. I recommend beginning a self care program of self-myofascial release using a foam roller; receiving regular deep tissue massage from a highly qualified and experienced licenced massage therapist who understands the fascial system’s connection to pain and injury; and receiving personal coaching from a barefoot/minimalist running/walking coach.
I am not convinced that all runners run the same way. Sprinters have a tendency to run on toes. Long distances runner have tendency to run from heal to toe. heal strike should not be pounding if the runner heel strikes and the foot goes from supination to pronation and then toes off. The foot and ankle are supposed to flex and extend and also move from supination to pronation. That combination if working corrrectly does not jam the heel. It allows the heel to roll and the arch to absorbe the upper body motion. I think runners can run both ways it just causes a different type of stress on the body.
Hi Michael,
Thank you for the comment.
I don’t believe I make the argument that all runners run the same way. Every body has a distinctive gait pattern specific to the needs and demands of their body and lifestyle.
What I am suggesting is that shoes have changed our gait to the point that we really don’t know what our natural individual gait pattern should even look like. Runners who heel strike, have learned to heel strike from decades of wearing shoes. Would they be heel strikers if they had ran barefoot their whole lives? The studies of indigenous cultures suggest that they would not. These same indigenous cultures do not have the chronic pain and injury disorders that we experience in industrialized countries.
I don’t believe the foot should go into supination or pronation. I believe that those movement patterns are created by shoes. Pronation and supination are byproducts of rotation. If the transverse arch is loaded, it absorbs rotation and prevents the need for pronation and supination. Shoe support braces prevents loading of the transverse arch, so the rotational forces move to the ankle as pronation and supination, which then leads to the knee as internal and external rotation, and then does the same at the hip and shoulders.
When it comes to heel strike, forefoot strike, shod or barefoot, each individual must make a conscious decision for themselves. What ever they decide is the right decision for them.
Thanks again Michael,
Jesse James Retherford
http://www.tao-fit.com
Great article, I am curious on your thoughts about arch support inserts. I say loose them and just go barefoot or minimal. I have alot of clients say they need arch support because their doctor told them they do. I say the doctor just wants the money for the services provided!
Hi Todd,
Thank you for the compliment and comment.
I wish there was an easy answer to this question. In an ideal world, I would say “lose the arch support!” Unfortunately a great number of people have so much weakness, atrophy, chronic pain and injury through their feet, that they probably need some kind of support, at least temporarily. If the arches are strong, there is no need for support. But if the arches have been weakened from decades of underuse, they will need an external support structure. This makes me think of the remodeling of old builds and the scaffolding that is needed to hold it up while new beams are put in place. This is why it is so important to stress corrective exercise. Begin the process of strengthening the arches so they can do their job without support. Then over time, slowly transition away from support and lose the scaffolding.
I don’t believe doctors sell arch supports purely from a profit motive. I believe that the majority of doctors are doing what they believe is right and have the patients best intentions in mind. All a doctor can do is give a patient their professional advice. It is up to the patient to be the expert and make the best decision for themselves. All patients have the right to seek alternative advice.
Jesse James Retherford
http://www.tao-fit.com
Jesse what is your opinion on sport sandals compared to ath. shoes.
Hi Robert,
Thanks for the question.
I think most sports sandals are a good transition to minimalist shoes. They tend to have thin flexible soles, freedom of movement for the toes, and very little structural support. The one caveat is flip flops. Flip flops are right up there as some of the worst shoes you can put on your feet, about even with high heels. Flip flops don’t have a heel strap, which means with every step, the foot must grab onto the shoe to keep it from flying off. This is not a normal gait pattern and creates all kinds of issues.
I have not purchased sandals in years. I would love to try out some huarache sandals. They look very comfortable.
Jesse James Retherford
http://www.tao-fit.com
Try runbranca.com I have tried huarache. None for running, only walking around. I started to run barefoot 5 years ago, and I have not gone back to shoes for running. This weekend I am running my 5th barefoot marathon this year. Everything you write is right on!
Thanks Barefoot Mike.
Jesse James Retherford
http://www.tao-fit.com
What if the individual has severe pes planus? Without intervention, doesn’t this contribute to chronic ankle, knee, back pain or injury?
Hi Mary Jo,
Thank you for the comment.
It depends on what you mean by intervention. I consider transitioning to minimalism as an intervention. It is my opinion that just about everyone has partially collapsed or fallen arches, it has to do with wearing shoes. We have shoes placed on our feet before we take our first step. Our arches never even have a chance to strengthen and develop correctly to begin with.
It is important to note, that switching to minimalism is not a cure all. Minimalism is a small part of an overall lifestyle and therapy protocol. By itself, it is very limiting. A full intervention includes: deep tissue massage therapy, self-massage, flexibility, corrective strength training, functional fitness, a well designed program, and time.
I do believe that for people with severely weakened arches, the minimal use of arch supports is necessary. I stress minimal, the ultimate goal is to build the strength of the body to be capable of natural movement without aid, or with as little aid as possible.
This is an important question to ask with each client. The degree of minimalism will depend upon each client’s individual history. The ultimate goal is pain free movement. It is easy to get caught up in the idealogical battle over barefoot is best, or shoes are best. For the majority of people, the best answer will lie somewhere in the middle.
Thanks again for the comment.
Jesse James Retherford
http://www.tao-fit.com
Great article Jesse!
I for one have chucked the shoes all together and now am a complete barefoot convert. Have no idea what I will do in the winter time as of yet, but have felt incredible benefits from the ‘less is more’ approach as it pertains to footwear and running. Thanks for the in depth article and no doubt will be passing it along to all of my running clients!
Yours in health,
Gary
Gary,
Thank you for the comment. I ran in my VFFs with socks last winter. Did a 10 miler in sub 30′s. My feet were cold, but not to cold. I loved it. I’ve seen pics of people running in the snow with naked feet. I’m not quite that die hard. I will be curious to hear what route you take.
Jesse James Retherford
http://www.tao-fit.com
Love your article and great discussion! I have an article on my web site co-written with a client who I helped in his transition to running barefoot.
When we started he could not even run a mile and now he easily can run 30 or more miles. His research started with the book “Born to Run”. As he experimented, he found that taking shorter quicker steps landing mid-foot worked best. He goes completely barefoot and has 5 fingers for areas that are a bit more risky (glass, gravel). And he runs in snow barefoot!
Back in my running days I had the wrong type of shoe and had chronic pain in the peroneals (though I hear they changed the muscle name to fibularous). Anyway, I got custom orthotics and after a bit of snipping, they took all my pain away!!! I have spent a fortune on high-arch shoes like Dansko.
Fast forward to me after massage school and PUSH Therapy. All the bodywork, especially tibialis anterior, and my feet started to hurt in the orthotics. So I stopped wearing them and my arches are fine! Fixed the problem!!!
I do agree with you that flip-flops are the worst “shoe”! I’ve seen several cases of plantar fascitis and hammer toes thanks to overuse wearing flip flops. I tried 5 fingers but I can’t get a good fit. I go barefoot a lot, and when I have to wear shoes they are made by Keen. I may try some of the new minimalist shoes now that the big shoe folks are following the trend.
Thanks for this topic Jesse!
Sherry in Colorado
Hi Sherry,
Thanks for the comment. I love hearing stories of successful pain management. It is amazing what our bodies are capable of when we just give them a chance to do their job.
I will be writing about stride length, rate, and body lean in upcoming blogs.
I am in the market for some new shoes and will be looking at either the new merrell or new balance shoes. I love my vff’s, I’ve been wearing them for close to four years now. What I love most about them is they are a great conversation starter. Thanks again for the comment.
Jesse James Retherford
http://www.tao-fit.com
Interesting article. I like this idea, but am having a hard time picturing/imagining forefoot strike with anything slower than running. I would love to see a video that shoes this, and shows the twisting–if such videos exist.
I have thought some about shoes and how our shoes generally do not serve us well. However, I don’t see how going minimalist with the shoes is the right thing for many–even young and healthy folks. Our feet may not have evolved for heel first running and maybe not even for heel first walking, but they also were not designed to stand and walk on concrete. IOW, because of a change in our lifestyles and environment, our feet may have a different need for support than they have ever needed before.
Hi Natasha,
Thanks for the comment. I haven’t found any videos showing the knee rotation I described in the article. If you have a chance to watch people running you can witness it pretty easily. From straight ahead, watch the direction of the patella. When the foot hits the ground, the patella will rotate outwards, as the foot loads directly beneath the hips and transitions for push off, the patella will collapse inwardly. I will try to make a video or two to display this in better detail.
The topic of changes in our environment is a tricky one. I don’t claim to have the correct answer in this area. My gut tells me that our bodies have been much better at adapting to harder surfaces than we think. The arch of the foot is designed to absorb impact regardless of the surface. What I think is more of an issue is that everything is flat, not that it is hard. With so many flat surfaces the body is not challenged proprioceptively, and thus leads to balance and stability problems as people get older.
Lifestyle changes are a huge factor in all of this. I would not suggest somebody change to minimalist or barefoot shoes without a full assessment of their overall lifestyle. Freeing the feet from shoes is purely a change in lifestyle, and only a single step in that transition, not the end. Diet, exercise, stress management are also contributing factors in chronic pain and injury. Ultimately it comes down to each individual making the best choices for themselves. For anyone looking for a quick fix, but isn’t prepared to make a significant lifestyle shift, I wouldn’t recommend they change footwear.
Jesse James Retherford
http://www.tao-fit.com
Pingback: What is Posture | The Art of Fitness - Austin Deep Tissue Massage Therapy
Pingback: Vibram Five Fingers One Month Later | Playa Runners
I guess I should of read this post before the first post I read.
Josh
Fantastic wordpress web site right here.. It is tough to uncover high quality producing like yours as of late. I genuinely value individuals like you! get treatment
Thank you Davis.
Jesse James Retherford
http://www.tao-fit.com
Thanks for a really interesting (and a favorite) conversation Jesse. I have a recent personal awareness that may help clear or muddle the topic ! I have been working to strengthen my running and hiking abilities at same time. I would jog on belt, and use leg strengthening machines at gym twice a week depending on the physical reaction to previous work out, I would also warm-up to jog with a mile to two mile walk at a high step on the belt to simulate hiking; but after a few challenging summer hikes I felt that the belt was not providing enough conditioning, so after run I have been using the oscillating style of walk machine (Precor); I have now noticed a consistent deep dull pain at hip, near piriformis, same right side..relieved by stretches and self-compressions along IT band. I had never experienced lasting discomfort with previous routine. I have been using throughout a low arch running shoe. I am likely most often a heel strike runner when not staying aware of gait.
Pingback: The Foundation of Your Posture | Injury Prevention Begins at Your Foot | The Art of Fitness - Austin Deep Tissue Massage Therapy
Pingback: An Exploration of Barefoot Walking and Running Gait By Jesse James Retherford | The Art of Fitness - Austin Deep Tissue Massage Therapy
Great info on types of stretches, causes of hip pain, plantar fasciitis etc! I have hallux rigidus in both toe joints (have had surgeries but still very limited movement in joints, pain) and plantar fasciitis for years. Been to several podiatrists and physical therapist. I am a runner but am quite limited because of chronic foot pain and now the hip pain you describe on your website. I am transitioning to minimalist running shoes (VFF, Saucony Kinvara). All docs say to use arch supports, stop running, don’t run in minimalist type shoes etc. I cannot seem to find someone in the Dayton OH area that has the same beliefs about poor footware causing poor running form, heel strike, and assoc problems and helping me to keep running. All suggest fusing big toe joints which I am concerned will significantly limit my running and athletic activities. Do you know of any professionals (PT’s, podiatrists, Orthopedic surgeons, etc.) in the Dayton OH area with similar philosophies that you discuss on your website? Thank you for the great info!!
Hi Mary,
I dont know of any podiatrists in Dayton, but I do know of one I would highly recommend in Akron. I know it is a bit of a drive, but considering your current option is surgery, it would be worth it. His name is Dr. Nicholas A Campitelli – Podiatric Medicine and Surgery. You can find him on Facebook.
I am friends with a barefoot group in Dayton. The Dayton Barefoot Runners. They are also on Facebook. Doug Brandt is the coach.
DaytonBarefootRunners@groups.facebook.com
Do you have a foam roller? I suggest integrating self massage, and seeking out a really good fascial therapist. If you have any more questions, feel free to contact me.
Jesse James Retherford
http://www.tao-fit.com
Thank you for the suggestions. I will look into them and also acquire a foam roller. I am using a tennis ball now. I have tried several of the stretches in your article and they directly target the areas of my Sciatic and hip pain so I’m hopeful the stretching and exercises will help. Thank you!
Wow, great article.
I have been trying to transition into to minimalist shoes/barefoot walking for the past year and half. I had been making progress with running but kept hurting myself walking (heel first) either getting sore heels or bruises. The last time, I bruised my left heel so bad that I couldn’t walk on it for a week. When I could start to put weight on it, I couldn’t put all of my weight on it so I walked around for a bit forefoot first but just on the left side. Well that seemed a little limpy so I just started walking forefoot first on both sides. I even did a 5 mile hike this way (barefoot) while my left heel was still not one hundred percent.
Now the heel is healed and I’m still walking this way and recently noticed that the chronic sciatic/piriformis pain that I have had in my left hip for years and years is just gone. It just gradually melted away without me noticing in about a month’s time. I’m glad to see an article that shows that these things are linked. It gives me confidence to continue moving in this new to me way.
Hi Nate,
Thanks for the comment. It sounds like you are making a good transition. I am glad to hear that my words resonate with you.
Jesse James Retherford
http://www.tao-fit.com
Well since I put my story on here before, I thought I would come back and give an update. I have recently in the last month switched back to heel first in walking. However, I don’t heel “strike” anymore. What I mean is that in the several months I spent walking forefoot first, I learned how to put my heel down without slamming it or shearing it sideways. I figured out I can now do this before putting my forefoot down. I touch my heel down without transferring my weight, feel how hard the ground is, and then land on my forefoot which really means I am spreading the weight across my arch. To keep the weight from going into my heel, I keep it on my back leg as long as possible. The other thing I realized was that when I used to heel strike, I wasn’t just putting my heel down, I was also pushing it back at the same time, resulting in a sideways force in my heel, which I think was the real cause of the bruises. Now I just put my foot down and lift it up (stepping), instead of trying to roll through it like a wheel, which is the habit I think I learned in shoes.
I switched back to heel first touching because forefoot first walking was causing me tendinitis in my achilles tendon, which has gone away now. I also find this is easier than walking forefoot first (feels more efficient and I can walk faster this way) and I am also using more muscles in the backs of my legs and glutes in walking. I find that for this to work for me, I have to be able to feel how hard the ground is so that means walking barefoot or in very thin flexible shoes with no cushion (I have vivobarefoot with the insole removed). I still land forefoot first when running, but I don’t have to try to do it and it is very close to flat footed (mid foot?).
I feel that I am basically walking very similar to how I learned from forefoot first which means not overstriding, I just am touching my heel first without striking and this has been much better for my achilles. I feel that I couldn’t have got to this point without walking forefoot first for a while.
Hi Nate,
Thanks for the great update. It sounds like you have made some excellent strides (pardon the pun).
I have gone through similar experiments with my gate. I find it is important for the heel to touch the ground, as long as it doesn’t strike first. Forefoot walking, without the heel touching, places a ton of stress through the arches and calves. This may cause severe muscle soreness, strain, or even tears.
Thanks again, I look forward to more updates.
Jesse James Retherford
http://www.tao-fit.com
Pingback: Jesse James' Holiday Fitness Gift Guide | The Art of Fitness - Austin Deep Tissue Massage Therapy
Pingback: Six Week Walking Program – Transition to Running | The Art of Fitness - Austin Deep Tissue Massage Therapy
Excellent article.
I have been in the military for 8 years and have done a considerable amount of running both with and without a pack on. At about year 5-6 i started getting knee pain after running about 3-4 and eventually as little as 1-2 miles. It continued until I got a profile restricting me from running due to this. I also began having the symptoms of Periformis Syndrome (pain down right leg, soreness to the right of my tailbone, lower back pain on the right side) and was eventually diagnosed with it. I am not a fan of the recommended pain medications, shots or surgery to dull the pain and began looking for alternate methods to deal with it. I am glad I have found your articles as they explain more than doctors have been able to about how it can be caused, treatment options, and root problems. I lead a fairly active lifestyle and have been looking at ways of being able to run again and am going to begin your barefoot walk/running program. I have been doing quite a bit of walking barefoot and in five fingers and have noticed a drastic change in how I walk as well as how long I can walk without pain in my back or knees. I have seen several injuries of others due to transitioning too fast to barefoot running so have been cautious on that aspect, not being sure what a good transition program should look like. Now I have a good starting point between this and your other informative articles.
I do have one question. On the soles of my combat boots and running shoes i have noticed that my soles wear very atypical of the soles of other people I have checked. Where the soles of many people wear evenly across the back of the heal, mine wear considerably more on the outside corner of the heal. Is this indicative of a bad walking/running posture? (aside from the obvious heel to toe approach I previously ran with)
Josh,
Thank you for the comments and for your service. It sounds like you have a fair amount of fascial “trauma”, for lack of a better word, from a ton of running with dysfunctional gait patterns due to boots and excess load. The combat boots alone will cause significant issues at the mileage you were running. Adding in a heavy pack increases the intensity of each dysfunctional step. I would encourage you get some significant body work with a qualified and experienced fascial therapist. With a good therapist, you should notice some significant changes in how your body moves and feels within 4-8 sessions. Also, get after it with a flexibility program that includes foam roller therapy. My guess is that you have lost much of the functional range of motion in your hips.
In response to you question, I find that most people who heel strike have considerable wear down on the heel of their shoes, especially to the outside of the heel. This is due to inversion of the foot as the foot transitions from the heel through mid foot. As your foot strikes the ground, your knee is immediately rotating outwardly, which rolls your foot outwardly. This causes a bit of a corkscrew effect on the heel. I find this wear pattern to be the most common with heel strike, although I don’t know that relates to the rest of the population. This is something that will go away with a mid-foot or forefoot strike. Something you will find very challenging in combat boots since they have a heel wedge.
I wish you luck with your recovery. If you have any further questions, feel free to contact me. Let me know how the running program goes.
Jesse James Retherford
http://www.tao-fit.com
Where would you suggest one look to find a good fascial therapist? Would this be a specialized massage therapist, or a physical therapist?
Thanks in advance!
Andrea,
Thank you for the comment. This is a great question and one I just recently wrote a post on. You can check out my answer here:
Five Steps to Choosing a Massage Professional
Jesse James Retherford
http://www.tao-fit.com
Thank you for your articles, Jesse James.
The foot strike location is so important.
Somewhere, someone told me heel strike was best. It was probably in a sports program.
Now I have to go out and pay attention to what I really do
All Best,
Elena
Thank you Elena.
Jesse James Retherford
http://www.tao-fit.com
Pingback: 10 Steps To Recovery From Your Running Injury And Becoming A Better Runner | The Art of Fitness - Austin Deep Tissue Massage Therapy
Hi,
What a great in depth article. I would like to ask a question please. I suffered a prolapse disc about 7 years ago, I still have a stiffness at times but it is very good, it enables me to do hugely intense kick boxing training four times per week for an hour at a time.
My left knee isn’t too good, it never rehabilitated fully from a football injury 25 years ago when I suffered a torn cartalidge and ripped tendons. Again I had to be careful but I was able to race motorbikes off road 12 years ago and it certainly has worsened.
I really like the idea of running as naturally as possible. I haven’t ran for a long time and only work at 70pc of my max heart rate, so I am walking with some running.
I do over pronate, my arches are fallen and the soles of my shoes wear on the inside. Will I be OK to wear a minimilistic shoe or a 5 toe shoe?
Thank you in advance.
Hi Barry,
Thanks for the question. Sorry for my slow response. Things have been busy around here.
Considering your injury history, I would be extremely cautious about transitioning into minimalist shoes. I suggest starting out by being spending as much time as possible barefoot. See how your body responds. If you experience any pain or discomfort then get on a foam roller or get some professional body work. After a month or two, if you are not experiencing any pain associated with barefoot movement, I suggest spending 3-6 months slowly integrating walking. I definitely would not recommend any running until you have spent at least three months walking regularly.
I do believe that spending some time either barefoot or minimalist will help strengthen your body, but you must do it in a very methodical, well thought out way. Making to fast of a transition, even if it is for casual walking, with your injury history could cause some pain and injuries to surface. Hiring a highly qualified and experienced professional is highly recommended.
Jesse James Retherford
http://www.tao-fit.com
Your article was exactly what I was looking for. I started working at a clinic about a year ago and am on my feet 10 hours a day 5 days a week. By the end of the day my heels are so sore I can barely walk, and I realized I am a very hard heel striker. What I’ve been looking for now are shoes that will make walking more comfortable. I have tried to start walking on my toes and it works for about 5 seconds but then I get so busy and forget to not walk so hard on my heels. I was looking at the Skechers Shape-Ups and Reebok Easytones, with the idea that there is extra heel cushioning. I have tried orthopedics and gel heel supports but nothing helps. What shoes can help a hard heel striker?
Thanks
Hi Venessa,
Thank you for the comments and question. It is very difficult for me to give shoe advice via the internet. Without seeing you in person, it is impossible for me to know enough about you or your injury history.
Here is what I can suggest:
Your heel pain is more than likely caused more from fascial restrictions in your calves, hips, and shoulders. Heel strike is more than likely playing a role as well, but possibly not as much as you think.
You should get the greatest relief through professional fascial massage and foam roller therapy.
Here is an article on foam roller therapy:
Self Treatment For Plantar Fasciitis
Here is an article with Five Steps To Choosing A Massage Professional
I DO NOT recommend Sketchers Shape Ups or Reebok Easytones. The problems you are experiencing now will become considerably worse with these shoes. They are a marketing gimmick gone horribly wrong.
Over the long run, moving towards a minimalist or barefoot lifestyle will have the most pronounced results. However, this is something that should be done extremely slowly and with some professional guidance. You can try spending more time barefoot or wearing minimalist shoes around your house and doing corrective exercises to strengthen the arches of your feet.
Here are some corrective exercises for your feet.
I wouldn’t suggest wearing these at work until you know your feet can manage 10 hours without artificial support.
Ultimately, I recommend beginning with professional massage and foam roller treatment before you make any significant changes in the shoes you wear at work.
I hope this helps. Let me know if you have any more questions.
Jesse James Retherford
http://www.tao-fit.com
Thanks for this very intersting article. Got a question for you about shoes.
Last year I bought a pair of new shoes, they seemed very comfy when I fitted them. I usually don’t wear shoes but sandels but I wanted the shoes for hiking. One thing that has puzzled me that when I wear those shoes for the day by legs get extremely tired, this especially occurs in the calf and knee area. Note that the shoes have a minimal arch support. As this became unbearable I went to an orthopedic clinic to see what was going on. I was given insoles with an increased arch support. The problem disappeared instantly.
The stange thing I find that I have no problem walking bare foot on with the sandels and yet with those shoes I need the extra support???
many thanks for your attention,
Jaap