Minimalist running shoes do not cause stress fractures, and running does not even cause stress fractures. However, some studies suggest that the use of minimalist shoes may increase the risk of stress fractures due to reduced cushioning at the heel. This could potentially place runners at an increased risk for stress fractures.
The benefits of minimalist shoes include improved sensory feedback and proprioception, better foot strength, reduced risk of falls and ankle sprains, and improved biomechanical studies. After conducting more outcomes-based research, researchers found that runners in the foot-strengthening exercise group and the minimalist shoe walking group experienced an increase in loading rates, which is associated with an increased risk for developing stress fractures and plantar fasciitis.
In minimal footwear, tibial stress fracture probability was significantly increased compared to maximal footwear. The popularity of running barefoot or in minimalist shoes has recently increased the probability of a stress fracture by 3 to 6.
Changing the way you run in minimalist shoes or barefoot can prevent heel stress fractures. Minimalist running shoes do not cause stress fractures, and running does not even cause stress fractures. Reducing stride length did not change metatarsal stress fracture risk.
A new study from a team of exercise science professors found that runners who transition too quickly to minimalist shoes suffer an increased risk of injury. A small study suggests that wearing minimalist running shoes, particularly Vibram FiveFingers, can lead to greater risk of bone injuries in the foot among runners.
📹 How a softer landing in barefoot shoes can increase the risk of stress fracture when running
Many people who run with very thin, so-called barefoot shoes very often get a somewhat special running style. In fact, even …
How to reduce the risk of stress fractures?
Starting a new exercise program slowly and gradually increases the amount of exercise by no more than 10 times a week. Proper footwear is essential, especially for flat feet. Cross-train with low-impact activities to avoid repetitive stress. Additionally, ensure proper nutrition, including calcium, vitamin D, and other nutrients, to maintain strong bones. Consult a doctor for arch supports if needed.
Do minimalist shoes prevent injury?
The 2019 study by OSU-Cascades found that minimal shoes may not promote optimal structural development and forefoot strike patterns, reducing load rates and reducing injury risk. The British Journal of Sports Medicine reported that up to 79 of adult runners are injured annually. The study is particularly relevant in Bend and Central Oregon, where families participate in multiple sports, including hiking and running, and children engage in these sports at an early age.
Is it bad to run in minimalist shoes?
Minimalist shoes may not be suitable for everyone due to their forefoot or midfoot striking, which can strain the Achilles tendon and potentially lead to injury. Additionally, those with plantar fasciitis, tendinitis, flat feet, bunions, or hammer toes may not find minimalist shoes suitable. Before deciding whether to switch to minimalist shoes, consult your doctor or podiatrist. Key considerations include comfort, support, and the shoe’s design. If your doctor approves, consider the shoe’s design and fit to ensure a comfortable and effective running gait.
Who should not wear barefoot shoes?
Minimalist footwear is a significant contributor to foot injuries, especially in individuals with overweight, detrained, or underlying structural or functional limitations. These conditions, such as metatarsal stress fractures, plantar fasciitis, arch strain, posterior tibial tendonitis, Achilles tendinopathy, and calf muscle strain, may not respond to minimalist footwear, especially if overused. The increasing popularity of minimalist footwear among the general population is increasing the presentation of these injuries, particularly heel pain.
However, there are some cases where minimalist footwear can be beneficial. For instance, they encourage a different gait pattern, allowing the wearer to land on their forefoot rather than their heel. This increases stress through the ankle joint, Achilles tendon, and forefoot, but also reduces forces through the knee joint. Studies have shown that after six months of use, knee pain and overload reduced in elderly women with knee osteoarthritis, and overall functional capacity improved. Therefore, it is crucial to select shoes that cater to the specific needs of the person, considering their biomechanics and lower extremity structure.
What shoes prevent stress fractures?
High-impact sports like distance running and cross-training can be tough on bones, increasing the risk of stress fractures. To prevent this, it is essential to wear sturdy, thick-soled tennis shoes that evenly disperse force throughout the foot. Some leisure and lifestyle sneakers may be cushioned but can bend too much.
Increased activity slowly is crucial to avoid stress fractures, as they are overuse injuries. Pacing yourself is key to staying injury-free. Dr. Sims suggests starting at half a mile and doing it for a week to build up strength based on usage. Your bones will be stronger if you use them more, but they need time to build up their strength to prevent stress fractures.
In summary, proper footwear, pacing, and a balanced approach to outdoor activities are essential for maintaining bone health and preventing stress fractures.
What are the side effects of barefoot shoes?
Barefoot shoes can cause pain or injury, especially if the feet are not anatomically able to manage the stress. For instance, if you have Structural Hallux Limitus and your big toe joint cannot bend much, barefoot shoes may force your toe to bend, leading to pain and swelling. A stiffer sole or rocker sole may be more appropriate. Consult a Podiatrist for advice on the best footwear.
An adjustment period is required as your feet adapt to the new style of movement, which can lead to discomfort and potential injuries if not approached gradually. Most manufacturers offer transition period information on their websites.
Barefoot shoes lack cushioning and support, providing less protection from sharp objects, rough terrain, and extreme weather conditions. It is essential to consult a Podiatrist before transitioning to barefoot shoes to ensure the best fit and comfort.
Can wrong shoes cause stress fracture?
Stress fractures in the feet are a common injury, especially among athletes, caused by activities that put increased pressure on the feet. These fractures can be caused by sudden increases in activity, changing the surface of training, improper running techniques, or wearing the wrong shoes. The lower leg and feet often carry most of the body’s weight, making them more likely to develop stress fractures. Rushing into a new exercise can increase the risk of developing a stress fracture.
Stress fractures are more common in women compared to men, and those with unusual arches in their feet are more likely to develop them. Certain sports, such as dancers, gymnasts, tennis players, runners, and basketball players, are more likely to develop stress fractures. Additionally, a lack of nutrients, such as vitamin D and calcium, can weaken bones and make individuals more prone to stress fractures. Weak bones, such as osteoporosis, can also contribute to stress fractures. To prevent foot pain, it is recommended to seek the care of a podiatrist.
Why do podiatrists not like zero drop shoes?
Walking with minimal support on hard surfaces can cause significant stress to the foot and the rest of the body. This imbalance can lead to underlying foot deformities such as bunions and hammertoes, as well as painful conditions like arch/heel pain, shin splints/Posterior Tibial Tendonitis, and Achilles tendonitis.
Advocates of minimalist shoes argue that they reduce joint stress, but this is not entirely accurate. A study by the British Journal of Sports Medicine found that runners training for a 10k race with minimalist shoe gear had two to three times more injuries compared to those in traditional supportive shoe gear.
Runners with poor foot structures, such as flat feet, are at an increased risk of developing musculoskeletal injuries when using minimalist shoes. Overpronation, which occurs when arch collapses abnormally long during the gait cycle, can lead to injury or other foot problems such as plantar fasciitis, bunions, tendinitis, stress fractures, calf pain, and shin splints due to the lack of support these shoes offer.
Midlifers who have been running with minimal shoe gear since childhood may have increased musculature and osseous callus formation in their feet, which may enable them to withstand the impact of barefoot running with less risk of injury. However, this is not the case for most people.
Why do I get stress fractures so easily?
Stress fractures are common injuries caused by excessive practice, sudden activity increase, changing training surfaces, working without proper equipment, and specializing in one sport too early. Common causes include excessive training without rest, starting a new sport without proper training, sudden activity level increase, changing training surfaces, working without proper equipment, and specializing in one sport too early.
Risk factors for stress fractures include running, basketball, tennis, gymnastics, and dance. Athletes who play sports that put a lot of stress on their lower bodies are more likely to develop stress fractures. It is crucial to avoid these risks to prevent further damage to the body.
Do stress fractures ever fully heal?
Stress fractures typically heal within six to eight weeks, as the body generates new bone cells to repair the cracks. Once the bone is completely healed, it is possible to return to the activity that caused the fracture. The healing time may vary depending on the severity, location, and overall health. Orthopedic sports medicine specialists and physical therapists at NYU Langone’s Sports Performance Center and NYU Langone Orthopedic Center provide ongoing care to help patients return to an active lifestyle as quickly as possible.
Physical therapy, often recommended by physiatrists and physical therapists at NYU Langone’s Rusk Rehabilitation, can improve muscle strength, flexibility, and bone building, helping to absorb stress from high-impact activities and prevent future fractures.
Why am I prone to stress fractures?
Stress fractures are common injuries caused by excessive practice, sudden activity increase, changing training surfaces, working without proper equipment, and specializing in one sport too early. Common causes include excessive training without rest, starting a new sport without proper training, sudden activity level increase, changing training surfaces, working without proper equipment, and specializing in one sport too early.
Risk factors for stress fractures include running, basketball, tennis, gymnastics, and dance. Athletes who play sports that put a lot of stress on their lower bodies are more likely to develop stress fractures. It is crucial to avoid these risks to prevent further damage to the body.
📹 Top 5 Barefoot Shoes LIES! (Plantar Fasciitis, Bunions & Flat Feet)
We review the barefoot shoes benefits, minimalist shoes benefits for bunions, plantar fasciitis, heel pain, knee pain and back pain.
Once I heard an interview with some Kenyan who was used to run barefoot when he was young and the question was wheter it is better to run barefoot or with shoes and he said “definitelly with shoes”. My opinion is that running barefoot is good for training (in reasonable speed) but it is better to change barefoot running with running shoes. And to add another note – I read some book about athletes training in 60ies and they used thin cushion in their boot and were ofter injured. But I like running barefoot sometimes – but in really slow tempos.
If you dont mind I would like to ask / suggest a topic for article. Is there an underlying cause in someone’s form that makes him/her prone to shin splints. I cant get rid of mine for 6 months. When I am running extremely slow and stiff and short stride without using my leg muscles to toe off (just kinda bouncing) it seems to be better.
I keep a 10mm, 8mm, and 5mm running shoes in my rotation, plus a barefoot sandals. I use each of them every week, with my barefoot sandals usually used twice a week. So in total 5 runs a week. I’ve used each one of them for long runs, including my sandals (half marathon distance is currently my longest runs in them). I don’t think I ever consciously alter my running form depending on the footwear I am wearing (at least that’s what I think). And no, I never consciously “toe dipping” in my runs. Tried that once, not feeling good, and didn’t think it improves my running anyway. Seems to work well for me, keeping a variation of footwear in 1 rotation. Have been relatively injury free for… 5 years now, I think, and still getting new PBs even in my 40s now (been running for around 12 years now, was in much worse condition when I started 😂).
to be a good forefoot runner, you need to know how to relax and move with minimal exertion. You can’t be reaching like that, you have to let momentum carry you through the gait cycle to avoid overstrain. It’s something I had to learn after shin splints and calf strains – if you are not relaxed your body can’t take it long-term.
I run barefoot for years and I always cringe when I see people in VFFs say this is the right way to run in barefoot shoes. One of my friends is a perfect example, he can’t run longer than 20 minutes because his calves start to cramp, yet he’s convinced he’s doing everything right and I risk injury because my heels touch the ground. I’m mostly midfoot running and I haven’t had any running related injury in years with 50k being the longest distance so far.
I could not find the super like button so I restricted myself to the like button. Thank you for producing articles that are answering questions with answers that are at first counter intuitive yet become so obvious once we understand better all the forces involved. This mean that for many people going to minimalist shoes injury will occur not necessarily because of the shoe but a change the runner tackle the ground with his foot which cause the ground force to spread in our foot and leg in a damaging way. Very interesting!
When you explain the sum of forces with toe-dipping, there is one consideration that you skipped over. By reaching forward and contacting the ground more lightly before the body passes over it, that runner is able to absorb & spread the force over a much longer contact time. So in all likelihood, the peak force is actually lower, even if it’s more strenuous over the whole stride. There has to be a reason why people do that instinctively. (Would you consider gluing LEGOs to your treadmill for us—for science, of course?)
Wish I’d seen this article years ago! Knowledge is everything. Coming back from knee surgery I found it easier on my knee to run more forefoot. Even in cushioned shoes (Altras), I managed a metatarsal stress fracture at relatively low mileage when I ran into a rabbit hole I didn’t see as it was covered with grass. It wasn’t the shoes which caused my injury but my forefoot running style combined with overstriding. The foot still goes through supination and pronation during the windlass mechanism irrespective of where the limb is – the further away from centre of mass it is the more these forces increase. Currently following the Older Yet Faster method wearing vibram FiveFingers and running landing with my whole foot underneath my CoM, like you were in on the treadmill. Running 4 miles painfree and my times are getting quicker. Also my legs feel super fresh after running with no plantar foot soreness.
I’m really happy the barefoot running community has woken up to this. Commonly hear the advice “if you’re getting a sore calf/achilles tendon” you’re running wrong. Which I heard a lot starting out. It was useful to find a barefoot stride that “worked for me”. This is an important topic, thanks for covering it.
honestly, the rationale for softer landing while running in barefoot shoes really baffles me. I land pretty hard on the ground (judging from the sound) and mostly on the entirety of my foot (with emphasis on transitioning promptly from yielding to extension) and quite enjoy the ground smack. Then again, I run mostly 3-4k per session, so I might be in the wrong here 🤣
Like your articles. While there is risk of running in minimalist shoes, surely the answer cannot be the popular moon shoes with 40mm stack. The higher the stack, the more leverage. The horizontal instability from those high stack shoes is asking for trouble – hips, knees, etc. IMO, 20-25mm stack is good compromise. Unfortunately, there are few options in that range.
i find myself doing this toe dipping wirh 5fingers. It should be pointed out that, at least for me, the reason its natural to do it is that you need some time to know if the some part of the foot needs to react to any stones (which it can do extremely quickly) therefore there is no real load at the time the toes go down, I dont think its fair to compare standing oin your toes when forward or back because you dip your toes when litterally flying through the air as a way of knowing whats in front of you- your weight still goes down when the foot is underneith you. Humans are 2m years old. Shoes are a relatively recent invention, Spend enough time running on bare feet and they will sort out what needs to happen to avoid injury
Do you think the overextension is something that the runner carries over from heel-striking in cushioned shoes? When I was learning about barefoot shoes not too long ago, I heard a number of times that you have to take shorter steps and land with your feet under yourself. I started walking on my forefoot, and it’s easy to know when I’m reaching too far. Perhaps these runners didn’t get the memo? Surely they’d know that it feels wrong to do that. 😛
Hi Fredrik, i enjoy your articles. They challenge some assumptions that i didn’t realise i was attached to. I have an idea for a article since so many perusal your articles are intetested in efficiency and injury prevention. One is the effect of bodyweight on injury risk and efficiency another idea would be running volume and injury, specifically some of the rules of thumb such as increasing weekly distance by 10% I think we often major in the minor stuff, bodyweight an preparedness/ proper progressive overload seem to be most common variables that cause injury. But perhaps this phenomenon is more of a begginer to intermetiate problem.
Yes, I definitely run differently in my 5-fingers (normally I’m an Altra person). I think I keep my knees bent to run kindof with my body closer to the ground, to let my toe-strike happen right beneath me. It’s a bit slower than my normal style, and blasts my Achilles and calves if I haven’t run in them for a while, but is a nice change for a shorter slower run occasionally. There really is a problem of availability of shoes for people with wide splaying feet, and my big toe “knuckle” is enlarged from arthritis. I often have to re-tie my laces to ignore the bottom pair of holes to allow for this. I can’t be alone in this?! X
obviously you don’t know how the barefooters walk or run, in your article you show a couple or runners which are completely un-common way to run for barefooters, as we pay attention in windlass mechanism other way we’ll goiong to suffer of Shin splints, an other injuries. then the barefoot NOT WALKING WITH TOES, we tend to use BOF or midfoot strike, if you assuming about how the barefooters walk first try to talk with experienced people. people who all the times use barefoot shoes
I tried running a bit in my sandals last week. Was definitely doing this, but then I started landing more on my forefront and heel at about the same time. It was a bit more impact, but it felt a lot better. I just had to run slower to find my comfortable stride. Which has been a problem for me in barefoot/zero drop shoes. My speed is much slower and I have no idea how to find a comfortable stride when I pick up faster paces (7:30 mile for me).