Barefoot Running-Good or Bad?

The running shoe industry revenues total $2.3 billion annually. Barefoot running "shoes" sales topped $10 million this year. This new type of running shoe is probably sold in a store near you. What is the latest scientific thinking regarding the claims for and against running barefoot or with minimalist running shoes? The theory that supports barefoot running is expressed by Daniel Lieberman, a professor of human evolutionary biology at Harvard University, “People have been running for at least 2 million years and walking around for millions [of years] before that, and nobody ever wore shoes until fairly recently," In addition he says, "I do take an evolutionary approach to running, and I do believe one can run safely and healthfully barefoot." He has even begun to run barefoot himself. According to Christopher McDougall author of “Born to Run”, the problem with the modern running shoe is that the raised rear section of the shoe, which offers so much comfort, fundamentally alters your stride, encouraging you to land on your heel. But the heel that nature gave you was never intended to handle the impact forces of running. Each running stride brings forces equal to as much as three times your body weight down on your foot, which was designed to absorb that impact on the mid-sole and forefoot. Because they offer so much protection, and because many models control the way your foot lands, the shoes have made the muscles, ligaments and tendons in your foot and lower leg weaker, the argument goes. Over time, this can lead to injuries. The shoes also bunch toes that were meant to splay outward for balance. Many runners and some scientists, like Irene Davis, a professor in the department of physical therapy at the University of Delaware, agree.

According to a 2009 review article for the British Journal of Sports Medicine researchers could find no studies over the past 30 years that demonstrated that running shoes made people less prone to injury.

Barefoot running coach Ted McDonald believes that the easiest way to start barefoot running is to gradually incorporate it into your running workouts so that your ankles, etc. have time to get stronger. “Be light, be quick and be upright: Land gently and then instantly lift that foot back so you feel like you are in the air more than you are on the ground. At the same time keep your back straight and your feet right under your hips" he advises.

The case against barefoot running is summed up by Howard Ostermann, president of the District of Columbia Podiatric Medical Association who believes efforts to strengthen feet and ankles by gradually withdrawing the support that running shoes offer make sense. But (my emphasis) in the real world, he believes, "we lack the intrinsic musculature to run barefoot, or run in these minimalist shoes, without risking injury."
In addition, without running shoes, people would be susceptible to injuries from glass, rocks and other objects. And many exercise regimens would be ended, he says. The APMA Position Statement on Barefoot Running is: Barefoot running has become an increasing trend, and a possible alternative or training adjunct to running with shoes. While anecdotal evidence and testimonials proliferate on the Internet and in the media about the possible health benefits of barefoot running, research has not yet adequately shed light on the immediate and long term effects of this practice. Barefoot running has been touted as improving strength and balance, while promoting a more natural running style. However, risks of barefoot running include a lack of protection--which may lead to injuries such as puncture wounds--and increased stress on the lower extremities. Currently, inconclusive scientific research has been conducted regarding the benefits and/or risks of barefoot running. The American Podiatric Medical Association, along with the American Academy of Podiatric Sports Medicine, encourages the public to consult a podiatrist with a strong background in sports medicine to make an informed decision on all aspects of their running and training programs.


So what do I think? The potential for injury when running barefoot is real. The human body comes in a great variety of shapes and sizes. Not every body type is designed for running long distances, let alone running barefoot for long distances. Our ancestors did not live as long as we do and we do not really know whether they had painful feet or not! So my cautious approach says to wait until more evidence is gathered that indicates who candidates to regularly run barefoot are and who should stick to supportive, cushioned running shoes.

There is a way to try a minimalist running shoe without taking too big a risk. For those who want to take a cautious approach to their foot health but still want to try running in minimalist running shoes, Pedag USA recommends using our semi-rigid sports orthotics such as: Vitality, Pro-Active XCO and Master. These insoles are very thin with little added cushioning so they will fit into minimalist running shoes (after all it is the cushioning in normal running shoes that is believed to alter the runners stride and cause injuries). These insoles all have a heel cushion, metatarsal pad and semi-rigid longitudinal arch support. Why not support your arches even if you decide to run without the bulk and restrictions of a stiff cushioned running shoe?


Sources and Links:

http://www.apma.org/
http://www.washingtonpost.com/wp-dyn/content/article/2009/10/12/AR2009101201591.html

http://www.aapsm.org/

http://www.parade.com/health/2010/01/03-barefoot-running.html

Update to Post dated 11/23/2009: New Items are Selling Well & A Fun Consumer Review

It is always exciting to introduce a new item. Last month we introduced 5!
We created 4 Kits with a different selection of Pedag insoles in each and we added Pedag Angora to our product line.

We can now announce that the new items are selling really well. It seems customers like help with selecting insoles for various activites and they do not mind getting a discount when they buy the insoles in a Kit.
Angora is a nice year round item. Angora hairs keep the rabbit (and the human) cool in summer and warm in winter. The insole is ultra thin and perfect for even the dressiest shoes and boots.

We got a really cool review from a consumer who bought Pedag Solar Article 145 .

Scott Mosher posted this on Amazon December 2nd, 2009:

"I purchased these insoles to go in my fire "bunker" boots. I work at McMurdo Station, Antarctica, and our airfields are on snow and ice surfaces. The steel shanks and toes in our protective boots suck the heat right ouf of your feet - so much so that most of my colleagues use "toe warmers" in their boots every shift!

These insoles are spectacular - they're thin enought that they don't really change the fit of my boots, the insulation is comforable without being TOO spongy like some insoles, and the aluminized layer keeps the cold out below and the heat inside my boots.

I would recommend these without hesitation to anyone who has to stand around on cold surfaces for any length of time, especially in footwear that isn't designed for cold weather. I've already given a pair to a colleague, and he's as excited about them as I am."

Thanks Scott!

One year anniversay of the start of my Plantar Fasciitis saga

For the first part of the story see the Post dated 11/19/2009.
Also, for information on Plantar Fasciitis use the following link to the Foot Conditions page on the Pedag USA website.

I went on a 9 day trip to visit relatives on the east coast earlier this month. Before I left, my plantar fasciitis related heel pain was bad enough that I could not walk even a few blocks without pain. So I went to my podiatrist again just before I left for another silicone injection so that I could get around while I was away. My podiatrist said I was an obstinate case. It seems some people get better after a round of silicone injections, OTC orthotics and massage. Not me. In my case, I can expect everything to take longer.
So after my shot I went on my trip. Unfortunately, the pain did not appreciably improve. My trip was a happy one but not because I could walk around comfortably.
When I got back I planned to see my podiatrist again. However, I am putting it off because every once in a while I realize that the pain is virtually gone! Then the pain comes back, in a different spot on my heel and then it goes away again!
I think I will wait and see what is going on before I make an appointment.
I'll let you know if anything changes or if a new therapy is successful.

Happy New Year!
Rose

Pedag Gift Ideas

When we give a gift to a friend or loved one, we always hope that they will love it. Giving gifts is a way of brightening the dark days of winter, sharing our good fortune, reminding people that they are loved and appreciated.
Thankfully, gifts do not need to be expensive to do all these nice things. Pedag has some ideas for you to make your gift giving easier and longer lasting than your usual bottle of wine, gloves, perfume or sweater.
Make a gift of healthy and comfortable feet (to someone you care about and/or yourself) with a pair of Pedag insoles made in Germany or a gift set of insoles for several types of shoes or activities.
For example give any of these insoles individually or in a group as a great set:
1. Lifestyle Kit: Viva for all dress and fashionable shoes, Vitality for warm weather, golf, tennis and sailing and Master for all boots such as hiking, work, riding and trail running.
2. Travel Kit: Holiday for all comfort and open toe styles, Vitality for hot weather or adventure touring, Alaska for cozy feet after a long day either in your hotel room or restaurant.
3. Active Life Kit: Pro-Active XCO for all impact activities like basketball, running and walking, Vitality for tennis, sailing, golfing, sightseeing and Master for all adventure activities like hiking, climbing and camping.
4. Shoe Fit right Kit: Always have the necessary fitting item on hand: A mix of 2 pair of Girl forefoot grips, 2 pair of Stop Heel Grips and 2 packs of (8) Sling strap grips to create a complete fitting kit to make all women’s size shoes “fit right”.

None of these insoles is more than MSRP $30 and the Kits range from MSRP $22.00 to $68.00.
Visit our website: http://www.pedagusa.com/ for locations that sell all the insoles and inserts mentioned above.

Actual experience of foot pain is humbling and enlightening

I have proudly sold Pedag orthotic insoles for many years. Pedag says that the right orthotic can "help prevent and relieve” many painful foot problems including plantar fasciitis. I do not think I ever really understood what this meant until the past year. For the past year I have been in treatment for plantar fasciitis. I now finally understand the role insoles play in the treatment and prevention of foot problems. I know that Pedag insoles alone could never have "cured" me of Plantar fasciitis, a very painful, scary and debilitating condition.
In January 2009 I began to experience my first symptoms. A stinging sensation along the back edge of my right heel which developed in about 2 months, into pain located on my entire right heel. At first the pain was bearable and all I did about my problem was to wear good athletic shoes and sport sandals. I think I must have been embarrassed because the problem is often weight related or due to aging. Both, of which describe me! In July, after a two week summer vacation spent sightseeing in NYC, I came home with a right heel so inflamed I could not walk.
I finally went to a podiatrist who, indeed, diagnosed Plantar Fasciitis. For the past 3 months I have been in treatment for this condition and I am happy to say that I am much better. I know the symptoms can flare up again but I also know treatment helps enormously so I will not wait so long next time.

Here is what worked for me and what I would now advise: 1. See a podiatrist immediately. Do not wait till the scar tissue and inflammation builds up because the whole problem will be harder to treat. My podiatrist injected my heel with cortisone to reduce the inflammation. I needed two series of injections because one was simply not enough in my case. Almost immediately I had a huge reduction in pain. 2. I showed my podiatrist one of our orthotics (Holiday) and he said,"Honestly, any orthotic that firmly supports the plantar vault and works for you is fine. You do not need a custom made orthotic because there is no great physical deformity of your foot". I now wear one of our semi-rigid orthotic insoles every day. 3. I wear a night splint that keeps the plantar ligament stretched out over night. I did not have terrible pain in the morning when first walking on my foot but for many people this is a defining symptom of Plantar Fasciitis. 4. I spent 6 weeks in twice weekly physical therapy sessions getting deep tissue ultrasound and hand massage of the tissue in my right heel.

As of now, I will need to see my podiatrist again soon because I still feel some pain and I am afraid to walk too much because I do not want to inflame the situation. I think he will inject me again. According to my podiatrist, unlike other cortisone injections which can only be given once a year or less, injections in the foot can be given much more frequently. I also use an exercise bike instead of walking or using a treadmill and I wear my orthotic at all times. In the house I used to go barefoot. Not anymore. I always wear supportive shoes now even at home. What a humbling but enlightening experience! I now know, from painful personal experience, that an orthotic is only one tool in the treatment of plantar fasciitis.
Could I have prevented all this? In my youth I wore any shoe I wanted and really did not care about the future of my feet. But I have only worn “good” shoes for the past 20 years or so. I did not wear an orthotic because I did not have pain or problems with my feet. But, a supportive orthotic is also a tool for prevention of plantar fasciitis because it can help prevent stretching and tearing of the plantar ligament.
So, for those of you who have plantar fasciitis: With proper treatment you will feel better and an orthotic is only one necessary part to your treatment.
For those of you who do not (yet) have plantar fasciitis: Beware! Wear good, supportive shoes and consider wearing a supportive orthotic before symptoms start.

Pedag recommends: Holiday Art 179, Viva Art 187, Master Art 186, Vitality Art 18306, Pro-Active XCO Art 18147 as orthotics that offer the support you need to help prevent and relieve the pain of Plantar fasciitis.

All the best to you,

Rose