Barefoot Running Injuries

Posted By Simon ~ 27th December 2012

Benefits to running barefoot for injury prevention

- No blisters, abrasions, bruising due to shoes
- Disappearance of black nail, bleeding under the nail due to contact on the bottom of the shoe
- Decrease the causes of foot deformities (hallux valgus, onions, partridge)

The information from the skin of the foot in contact with the ground as well as from the mechanoreceptors contained in the muscles, tendons and joints improves the perception of the foot position in space. This dramatically reduces the risk of sprains. In addition, the training of neural circuits and muscles allowing quick corrections foot positioning strengthens the control joints.

Running barefoot avoid postural problems related to wearing shoes. These problems are due in particular to heel cushioning absent on minimalist shoes. The heel cushioning are generally responsible for tendinitis, muscle spasms, pain in the knees and hips and low back pain due to advanced center of gravity and muscle dysfunction and spinal lumbar muscles. These problems obviously emphasize back pain when with wearing high heels.

how to avoid pain?

However, apart from this particular sensation of hypersensitivity, pain is a danger signal that should not be ignored. In all cases it should lead to a thorough examination of the foot, and if it continues, stop the session.

It is not uncommon to experience soreness the day after a running session. This is due to the fact that new information sent to the muscles involved in the race are exacerbated.

Distances may be increased weekly. For example, run at low speed 3 times a week for 5 minutes the first week with very gradual increase of the duration and speed the following weeks (up to 10 minutes). It will give you time to develop parts of your body, skin, nervous circuits and muscles that have been underutilized for years. This should be achieved very gently.

Remember, trying to ignore pain is counter-productive and can cause injury.

With a little diligence in the practice of barefoot running, you will quickly notice the changes in the architecture of your feet, such as thickening of the fat pad under the heel and the accentuating curves that give it a greater dynamism.

In the next article, I will review the cons of barefoot running which are slowly getting more and more voices.

 

 

Simon Häggi