Who Wouldn’T Want To Run In Minimalist Shoes?

Minimalist running shoes can be beneficial for strengthening feet when used properly. They offer a simpler, easier, and more efficient running form due to their lack of rigid springs and a more natural feel. Podiatrists have discussed the benefits of minimalist running shoes and top picks for the best pairs to buy in 2024.

Barefoot running may not be suitable for everyone, as it may not make you faster or reduce injury rates. It is important to be cautious with minimalist running shoe designs, especially if you have had foot problems or injuries in the past. The skin on the sole of the foot is more likely to blister using barefoot shoes, as most shoes have made the skin less durable to contact.

The main reason for training barefoot by runners is often because it has helped them with plantar fasciitis, Achille’s tendonitis, and knee pain. However, clinicians should use caution when prescribing minimalist running shoe designs due to the greater risk of injury and pain. Running barefoot on pavement or gravel can tear up your soles if not used to it, and there is a general acclimation period that can be harsh.

For those with sensory loss, such as diabetic nerve damage, enclosed footwear should be worn to avoid unnoticed foot trauma. In summary, minimalist running shoes can be beneficial for strengthening feet and calves when used properly.


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Is barefoot running actually good for you?

Barefoot running can improve foot strength and running economy when done correctly. However, it’s crucial to transition from standard training to running shoes. There are various terms used in running shoes, such as heel strike, forefoot strike, and barefoot running, which runners should understand and pay attention to. Running specialty stores often conduct gait analysis to recommend shoes based on the athlete’s gait.

Despite the varying opinions and styles of running, barefoot running can be beneficial for runners, as it allows them to focus on their feet and improve their running economy. Proper transition from standard training to running shoes is essential for optimal performance.

Why are podiatrists against barefoot shoes?

Minimalist shoes require strong foot, ankle, lower leg, and core muscle groups, proprioception, balance, appropriate running style, and foot type. Wearing these shoes without these factors can lead to increased lower limb injuries, foot pain, and dysfunction. For those with a history of foot pain or poor foot biomechanics, minimalist shoes may not be recommended. Before purchasing, have your feet assessed by a podiatrist to minimize injury risk.

What are the injuries to barefoot running?

The most common foot injuries include Achilles strain, tendonitis, metatarsal fractures, blisters, abrasions, friction injuries, foreign bodies, orthotics, running and track injuries, shoe inserts, stress fractures, and tired feet.

Why don't podiatrists recommend barefoot shoes?
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Why don’t podiatrists recommend barefoot shoes?

Dr. Richard Blake, a sports medicine podiatrist, advises patients to assess their biomechanics to determine if their feet are stable enough for barefoot running. However, he notes that many feet are unstable, making it difficult to recommend such an activity. Dr. Romansky and Dr. Kevin Kirby, both DPMs, do not recommend barefoot running or minimalist shoes for patients or athletes starting or restarting an exercise program. However, Dr. Kirby does suggest that barefoot running is a reasonable way to train for running on a part-time basis as long as it is performed on a safe surface.

He also notes that there is an extra risk of stepping on sharp objects with barefoot running. Dr. Kirby is more likely to recommend occasional barefoot running to more experienced runners for more training variety and to help refine their running form. Dr. Doug Richie, Jr., DPM, says that most patients have no interest in running barefoot and view the movement as a silly fad with potential dangers. However, some patients ask about switching from stability running shoes to minimalist running shoes due to boredom, advertising, internet chatter, performance improvement, or a persistent injury.

Why do podiatrists not like zero drop shoes?
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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.

What are the side effects of barefoot running?
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What are the side effects of barefoot running?

The study explores the kinematics and running economy of runners when running barefoot. It reveals that barefoot running results in a flatter foot placement at contact and a more plantarflexed ankle position. Moderate evidence supports decreased foot and ankle dorsiflexion at initial contact, which runners may adopt to reduce local pressure underneath the heel. In the shod condition, this local pressure is eliminated by cushioning through an elevated heel, allowing runners to land with a dorsiflexed ankle. This increased ankle plantarflexion moment may lead to increased eccentric work of the triceps surae muscles,
potentially increasing the risk of Achilles tendon pathology.

At the knee, moderate evidence shows an increase in knee flexion at ground contact and a decrease in knee flexion during stance when barefoot or in minimalist shoes. This may reduce the resultant knee extension moment arm and lessen stress across the patellofemoral joint, potentially benefiting runners suffering from knee pain and injury.

Other kinematic differences observed with barefoot running include an increased stride frequency (cadence), a shorter stride length, and less ground contact time. However, the increased cadence may have a cumulative effect of joint forces over time, potentially reducing the probability of a stress fracture by 3 to 6.

Running economy is also examined, with limited evidence suggesting that barefoot running may result in lower metabolic demand due to the longitudinal arch of the foot allowing more elastic energy storage and recoil. The impact on running economy and performance remains unknown.

What are the disadvantages of minimalist shoes?

The lack of cushioning, limited arch support, and sensitivity to cold inherent to barefoot shoes render them uncomfortable on hard or uneven surfaces. It is possible that they may not provide sufficient support for individuals with specific foot conditions, particularly those with flat feet or high arches. Furthermore, they may not provide sufficient insulation in cold weather and may present difficulties on rough or rocky surfaces.

Is it bad to run in barefoot shoes?

The popularity of running barefoot or in minimalist shoes has grown in recent years, offering numerous benefits such as improved posture, decreased joint impact, and increased sensory feedback. To transition to barefoot running, it is crucial to start with short distances on soft surfaces like track or grass, gradually increasing the distance and intensity as muscles and tendons strengthen. Choose the right type of shoe, from minimalist to robust options for trail running, and research to find the perfect fit for your needs. Although the switch can be challenging, with proper preparation, you can enjoy the benefits of this unique running style.

Can everyone wear barefoot shoes?

Barefoot walking is beneficial for the human body, but it may not be suitable for everyone. People with medical conditions, discomfort from walking barefoot in the city, or dislike the sensation of every pebble under their feet should not wear barefoot shoes in the city. Instead, opt for shoes with soft cushioning and anatomical shape. Urban shoes should free your feet and allow you to take care of your strides without compromising on comfort. Avoid settling for narrow toe boxes just because they have a softer sole.

Who should not wear minimalist shoes?
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Who should not wear minimalist 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.

Are minimalist shoes good for everyone?
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Are minimalist shoes good for everyone?

Minimalist shoes may not be suitable for everyone due to their forefoot or midfoot striking, which can strain the Achilles tendon and may lead to injury. Additionally, those with plantar fasciitis, tendinitis, flat feet, bunions, or hammer toes may not benefit from minimalist shoes. Before deciding to switch to minimalist shoes, consult your doctor or podiatrist. When choosing minimalist shoes, consider the surface you will run on, the desired amount of cushioning (barefoot or minimal cushioning), and the shoe’s fit. A good shoe should fit well from the start with no breaking-in period. Consult your doctor before trying minimalist shoes.


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Who Wouldn'T Want To Run In Minimalist Shoes?
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Rae Fairbanks Mosher

I’m a mother, teacher, and writer who has found immense joy in the journey of motherhood. Through my blog, I share my experiences, lessons, and reflections on balancing life as a parent and a professional. My passion for teaching extends beyond the classroom as I write about the challenges and blessings of raising children. Join me as I explore the beautiful chaos of motherhood and share insights that inspire and uplift.

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