Biomechanics and Injury Prevention for Barefoot/Minimalist Running

Abstract

Category: Sports; Midfoot/Forefoot Introduction/Purpose: Running-related injuries are common despite technological advances in running shoes. Recently, there has been a movement towards barefoot/minimalist running. Proponents of barefoot running state that this style of running provides beneficial modifications to the gait cycle and prevents running-related injuries. The purpose of this review is to analyze the biomechanical consequences of barefoot/minimalist running and determine if barefoot/minimal style running prevents running- related injuries. Methods: A literature search was done on PUBMED using the keywords: Barefoot running, minimalist running, injury prevention, injury rate, foot-strike pattern, vertical loading rate, biomechanics, and clinical outcomes. Studies were then grouped into biomechanical studies and clinical outcome studies. Biomechanical studies were included if they analyzed outcomes such as: foot strike index/pattern, vertical loading rates, vertical ground reaction forces, joint angles, cadence, step length, or joint energy absorption. Clinical outcome studies were included if they analyzed injury rates and pain. Results: Biomechanical studies indicated that barefoot/minimalist running coincided with a transition to an anterior foot strike, lower vertical loading rates, higher cadences, less energy absorption at the knee joint, and higher energy absorption at the ankle joint. The clinical outcome studies indicated improvement of prior injuries and equivocal injury rates in the barefoot/minimal style running groups. Conclusion: Foot strike pattern is more important than footwear in regard to injury prevention and vertical loading rate. Switching to minimalist footwear improves running biomechanics with a more anterior foot strike, higher cadence, lower vertical loading rate, less knee energy absorption, and a shorter stride length. However, minimalist footwear places higher degrees of stress on the ankle joints and an increased injury rate when abruptly transitioning to barefoot running. Runners must weigh the risks and benefits and take caution to properly strengthen their feet and safely transition to minimalist running.