The Barefoot Running Craze and Using Proper Running Mechanics

De Pere Chamber of Commerce

Corey Kunzer, PT, LATAurora BayCare Sports Medicine

March 14th, 2012

Objectives

• Running biomechanics

• Running injuries

• Current products on the market

Running Injuries

• At some point >25% of runners experience musculoskeletal injuries that necessitate evaluation1

• Running is (generally) an atraumatic sport, majority of injuries are overuse

• Average runner strikes the ground 600 times per kilometer

• Running increases impact on joints 2-5x body weight

Risk Factors for Running Injuries

• Previous Injury• Volume• Body weight/ BMI• Form• Flexibility/ strength imbalances• Running shoe age

Most Common Running Injuries

• Patellofemoral pain syndrome• Ilitiotibial band friction syndrome• Plantar fasciitis• Stress fractures• Medial tibial stress syndrome• Compartment syndrome• Meniscal injuries

Is there anything wrong with heel striking?• Not necessarily…

• Approximately 75% of habitually shod runners all over the world heel strike (Hasegawa et al., 2007).

• Modern running shoes are designed to make this more comfortable by using elastic materials in a large heel

Impact Transients

• Associated with heel striking

• Sudden forces with high rates and magnitude of loading that travel up the body

• Contribute to high incidence of running related injuries

Running Analysis

• Goals- Address issues BEFORE they arise- Fix the problem, do not just treat the

symptoms- Allow the endurance athlete to run

longer, run faster, and stay healthy

•Multidisciplinary approach

Running analysis

• Review of your running history• Full musculoskeletal evaluation• Foot structure analysis• Shoe and/ or orthotic recommendations• Dartfish slow motion video analysis• Personalized strength and flexibility

program• Customized CD of your running

Heel Striking

Heel lands first, then the forefoot comes down (heel-toe running)

                         

  lateral view,

barefoot

                         

  lateral view, shod

Midfoot Striking

Heel and ball of the foot land simultaneously

                         

  lateral view,

FiveFingers®

                         

  medial view, FiveFingers®

Forefoot Striking

Ball of the foot lands first before the heel comes down (toe-heel-toe running)

                      

     lateral view,

barefoot

                      

     medial view, FiveFingers®

Cadence

• “Ideal” cadence is 90 strides / minute (180 steps / minute)

• With lower cadence overstriding more likely to occur resulting in a braking force

Newton Running Shoes

                        

Vibram Five Finger Shoes

Brooks Green Silence

Nike Free Run+

Zoot Ultra

K-Swiss Ultra Natural Run

How to ease into minimalist shoes

• Step down – if using a stability shoe, try performance shoe first

• Mix it up – Stick with regular trainers for longer runs

• Do strides – Build up foot strength first• Gradual transition – Build up the

distance each week• Stretch your calf and achilles

Books

Thank You

“Make the most of yourself, for that is all there is of you.”

~ Ralph Waldo Emerson