Barefoot Running Shoes

By: Drew Heideman PT, ATC

A common perception is that running on hard surfaces such as pavement or concrete causes injuries such a hip pain, plantar fasciitis, and runner’s knee. Because of this, many athletes have recently turned to barefoot running or minimalist running shoes in an attempt to change their running mechanics. Barefoot running, or running in minimalistic shoes tends to change a runners’ mechanics causing him or her to land more towards the mid and forefoot. Forefoot and some midfoot strikers hit the ground in a way that generates minimal impact forces with the ground even on hard surfaces like pavement or the sidewalk.

barefoot running shoes JOIImage of man holding his foot without shoe.

Barefoot Running Shoes- What to consider when buying

When considering minimalist shoes there are a few things that runners should look for. Things to look for are: 

  • the thickness of the cushioning in the heel & toe box of the shoe should be about the same
    • not too cushioned
  • should be able to be easily twisted along the long axis & the shoe should bend back on itself easily 
  • should not be a stiff arch support that prevents the natural movement of the arch of the foot

To learn more about this subject, please read this article.

There are several brands of barefoot running shoes currently on the market. The physical therapists at Jacksonville Orthopaedic Institute Rehabilitation can give you recommendations of local retailers who sell these types of shoes.

Is barefoot a better option?

Switching to a barefoot running style or to minimalistic shoes should be done with caution in order to prevent injury and/or swollen feet. It is very important that you follow a slow progression when you transition to this type of running. Even with a conservative program, runners likely experience some muscle soreness in your calf muscles, the Achilles tendon, or pain in the feet. Because of this, anyone who has a previous history of stress fracture, Achilles tendonitis, plantar fasciitis or metatarsalgia should proceed with extreme caution. 

If you have any foot-related or ankle-related problems, you should seek the advice of one of our orthopedic physicians or medical professionals before you start barefoot running.

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If you are interested in scheduling an appointment at JOI Rehab for physical therapy, call 904-858-7045.  JOI Rehab. JOI Physicians are now offering ASAP appointments and Telemedicine Services. Please call 904-JOI-2000 or you can also schedule online.

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