RSSBarefoot Running, plantar fascitis, achilles tendonitis, foot, knee, ankle problems
Posted Under: Arm and leg pain,Barefoot Running,Education,General Wellness,Joint issues,Knees,legs and feet,Muscle pain,sciatica
A Basic Overview of Barefoot Running and its Benefits
Learn more: watch the video or read the transcript below.
Transcript of Video:
Barefoot Running
This video showcases a barefoot running clinic conducted by Dr. Phelan at Wake Forest Chiropractic. Strengthening and reconditioning the feet are part of our protocol for treating plantar fasciitis, Achilles tendonitis as well as foot, knee and ankle problems. To restore the integrity of the feet, we run on trails in as close to bare feet, as possible. The “shoe” that I have found to be as close to bare feet as possible is the Vibram fivefingers™. They are running shoes that are designed specifically for running while wearing as little material, so that your feet are protected, and yet retain the natural flexibility they would have if you were not wearing any shoes at all.
Vibram Brand fivefingers™ Barefoot Running Shoes
People have been running barefoot or in thin soled shoes such as moccasins until the introduction of modern running shoes in the 1970’s. The running shoes generally have extra padding at the heels and therefore change the way we walk and run. When shod, the heel bears the most strike force, and that is then sent up the leg to the knees and hips. In barefoot running, the balls of the feet strike the ground first. Therefore, the foot and lower leg absorb the impact and turn this energy into a forward, springing motion.
Key Points for Barefoot Running
You can stub your toes in “barefoot running shoes”. It’s not that bad, so don’t be too nervous about that. It is helpful to build up a few calluses on your feet and also to transition slowly to increase the strength of your foot and calf muscles. Take your time, and walk if you have to and when you get tired.
Lean your weight forward. You’re going to run differently than you have been in your running shoes. What will happen is your strike will be forefoot back, instead of heel striking down and forward. It’s very different. Your engine is in your lower leg and thigh. There’s not a whole lot of drive muscle in your shin, but it does exist in your calf and thigh. Conversely, on the hills, what you’ll be doing is landing forefoot first and your drive is going to be coming from the back of your leg in the gluteus muscle instead of using all of the quadriceps (thigh muscles) to push you up and forward.
Dr. Phelan's Barefoot Running Clinic
When you begin, bend your knees and keep them bent throughout the run. This should help transfer your weight to the front of your feet and decrease the possibility of landing heel first. Also, take shorter strides than you did in your running shoes – you may even find that this happens naturally.
Please keep in mind that there is an unwritten rule on trails: if you want to pass someone, always up on their left and just let them know you’re coming by.
NOTE: In the video, you may see that many of the runners are not landing forefoot first. That is because this is a clinic for beginners. Landing heel first is a hard habit to break.
Read more about how barefoot running can help symptoms of plantar fasciitis.
If you would like further information about barefoot running, or if you’re interested in speaking with us, please go to our website, http://www.wakeforestchiropractic.com. If you would like to make an appointment, please get in contact with us by calling 919-562-0302. We would be happy to hear from you. Thank you.
Wake Forest Chiropractic
851 Wake Forest Business Park, Suite E
Wake Forest, NC 27587
919-562-0302
October 20, 2009
© copyright 2009-2010 Wake Forest Chiropractic. All rights reserved.
Reader Comments
Started BF Running two weeks ago. It is the BEST running experience that I’ve ever had. Where was this idea years ago?
I will share a little of my experience with barefoot running, with a little history. In 2002-3, I trained for triathlons, the longest being half-ironman distance. I had to stop due to a foot injury in the ball of my foot. Even though I took time off to allow my foot to heal, from that time on I could not run more than 10 minutes before I felt burning pain now in both my feet. I tried to get help from some podiatrists and another chiropractor without success. One told me, “Welcome to the club.” Needless to say, I was discouraged and thought I would never be able to be really active again.
I have been seeing Dr. Phelan about a year now. He described my feet as bricks and they felt like it. He said he could help me and explained I had fallen transverse arches in my feet. He also told me to buy this book “Born to Run” and talked about barefoot running, but I was very skeptical and put if off. Over time, he worked out the fasciitis, and with a metatarsal pad from a local podiatrist, I was able to start running again. Over the summer (2009) he had me walk on grass for 15 minutes every day. Hey, I was running again, I told myself, so I will just listen to him and see what happens. Around August he had me walking 30 minutes a day. At this point, it was dawning on me that he really was helping me, and that my problem was actually fixable and I didn’t have to stay in this injured “club.” I also decided to start training for triathlons again. I was still wary in my heart about how far I could go. Cycling was difficult as I still experienced pain in my ball of foot/metatarsals. Fifteen miles was the point where the pain kicked in. After experimenting with different inserts and padding, I was able to minimize the pain somewhat. And my feet were also becoming stronger and healthier.
After I finished my first triathlon in October after 6 years off, I started running in Vibram KSO’s. I was actually amazed that I could actually run barefoot (the same amazement I see on people’s face now when I tell them I run barefoot!). I run both on trails and on the road. After every run, my feet would feel sore. Not the pain I felt before in the metatarsal area, but just tired and used up. But day after day my feet felt stronger. I have been able to build up to 11 miles in them, and it feels great. Well, still sore though. But no matter how my feet feel before the run, they always feel worked out and better after. I have also been able to work up to 63 miles on the bike, and am excited to be training for several triathlons this season. For me, I would seriously still be on the couch if it were not for Dr. Phelan and barefoot running.
To be honest, I do about 75% of my running barefoot, the rest with shoes with orthotic inserts. I am a little nervous about doing a triathlon (like a half-ironman) barefoot after 56 miles on the bike, but I think it is doable eventually with time for my feet to more fully adapt to barefoot running.
,.- that seems to be a great topic, i really love it ;;”