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
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