By Bryce Paschold, DPM, Orthopedic & Sports Enhancement Center
Have you thought about trying a pair of minimalist or “toe” shoes? These shoes, which come in many different styles, have become quite popular in recent years, and not just among runners. If you aren’t familiar with this type of shoe, the Journal of Foot and Ankle Research defines them as, “Footwear that provides minimal interference with the natural movement of the foot due to its high flexibility, low heel to toe drop, weight, and the absence of motion control and stability devices.”
Advocates will argue that minimalist or “toe shoes” help to give a person a more natural running form than normal cushioned shoes, thus running is more fluid and results in a more even distribution of force on joints, and therefore less injuries. Biomechanical studies have shown that running barefoot or in minimalist shoes shortens a runner’s stride, thus causing less stress on joints. However, runners are at an increased risk of injuring themselves due to the lack of protection afforded by this type of shoe gear. A few examples of this type of injury are stepping on a foreign object, kicking something, or catching a toe on the ground while on uneven terrain. Furthermore, runners with poor foot structures are at an increased risk of developing musculoskeletal injuries, such as plantar fasciitis, tendinitis in the foot, ankle, or leg, stress fractures, calf pain, and shin pain because of the lack of support these shoes offer. For comparison, toe shoes weigh 5.7 ounces and have a heel height of 7.2mm, whereas a normal running shoe weighs anywhere from 7 to 12 ounces with a heel height of 20 to 30mm.
According to a study by the British Journal of Sports Medicine, study participants who were training for a 10k race with minimalist shoe gear had two to three times the amount of injuries compared to runners in traditional supportive shoe gear.
Some would argue that even a flexible athletic shoe, such as a Nike Free®, should be considered a minimalist shoe due to the lack of support and sole height this affords. The popularity of these types of shoes have made it tougher to find a more rigid, stiffer, thicker-soled shoe. Like minimalist shoes, flexible athletic shoes can cause musculoskeletal injuries to people who have a less-than-perfect foot structure and arch. Although runners are more at risk for injury, even people who are wearing such shoes for daily activities are at an increased risk of developing heel pain, arch pain, or metatarsal (ball of foot) pain due to the lack of support.
Use caution before giving minimalist shoes a try because they can be very dangerous for some people. People with normal foot structures have a better chance of being able to “get away” with wearing these types of shoes without suffering any injuries. If you want to try out this type of shoe, be sure to make the switch gradually so that your body has time to adjust and learn proper running form. One suggestion is to break these shoes in slowly into everyday life over the course of a two-week period, and then gradually incorporate them into your running regimen over another six-week period.
Remember, don’t just think about shoe style — think about your foot structure and your running form first. If you have any foot problems, including flat feet or high arches, your best bet for limiting the risk of injury is to wear a solid, thick-soled shoe most of the time.
Bryce Paschold, DPM, provides a complete range of foot and ankle services for patients of any age. He is board certified and subspecializes in foot and ankle sports medicine. For any foot or ankle-related problem, no matter how big or small, please feel free to contact Dr. Paschold at the Orthopedic & Sports Enhancement Center at 309-663-9300, visit their Facebook page, or check out their website at www.sportsenhancement.net.