Written by Barefoot Dawsy
One of the main reasons people decide to try barefoot or minimalist running is the promise of reduced injuries. Unfortunately, a quick Google search will turn up a heap of anecdotes about people suffering tarsal and metatarsal fractures in minimalist shoes. To the rest of us this essentially means that if you run in Vibrams or other minimalist shoes, you run the risk of breaking feet and/or toes.
I don’t know about you, but assuming these stories are real, to me this is very scary. Running barefoot or thin-soled shoes should be a pleasant experience, not one that would send you to the hospital. I’ve thought long and hard about it, and I have a theory on why it might be happening and what can be done to avoid it happening to you.
What I think Happened
When the barefoot/minimalist movement began to take off a couple years ago, there was a lot of discussion among runners regarding the negative aspects of heel-striking. The merits of the forefoot strike were equally lauded as the next big thing in running. Then along came the Vibram Five Finger range, with their distinctive toe pockets.
What I think may have happened is that the message of landing on the forefoot somehow got mixed in with the excitement about shoes with toes, and got translated into “run on your toes”. From that point, what began happening was that people would go out, buy a pair of ‘toe shoes’ and start running on their tippy-toes. The reslut is that new runners may be putting too much pressure on their toes, or landing way too hard on their forefeet.
Running up on your toes is a recipe for disaster. They simply are not designed to bear the weight of your entire body while running. They are thin little bones surrounded by tiny muscles and it’s no surprise that before long they would start to hurt or even break. On top of this, it reduces the surface area used by your feet to dissipate the energy used when running. This increases pressure on a single area, which can lead to serious problems.
How to avoid toes injuries
So the simple answer to avoiding this is that if you are new to running barefoot/minimalist, don’t run on your toes. Try to land with your feet nearly parallel to the ground, with the ball of your foot touching down a fraction before your toes, then allowing your heel to lightly brush the ground.
By landing lightly with a foot that’s nearly flat to the ground, you’re increasing the surface area involved in the landing. This increased surface area will help your body dissipate the energy of the landing, which in turn will reduce the chances of any one part of your foot being overloaded to the point of injury.
If you’re running in Vibrams or other minimalist shoes, it’s really important to focus on your landing for the duration of the run, as even though they might have only a thin sole, you’re not getting the full sensory experience that you would in bare feet.
Regardless of what you wear or don’t wear on your feet, it’s also essential that you listen to what your body is telling you. If you find yourself beginning to develop pains when you run, take note of them and try adjusting your form. Bend your knees, relax your ankles and increase your cadence. If the pain persists, stop running, walk for a bit and see if it goes away. If the pain continues, take a day or two off. Lastly if it doesn’t improve, go see your doctor.
By being sensible and working on your running form, you will be able to run injury-free and take full advantage of the equipment that nature gave you. Don’t let the fear of getting hurt stop you from enjoying this incredible sport, but don’t be complacent either. There are no guarantees that you will never hurt yourself, but as with most things in life, a little care and patience goes a long way.