Why Cushioned Running Shoes Cause Injuries

Unfortunately, the research (references below article) on the protective aspects of thick cushioning running shoes have demonstrated a troubling track record of actually increasing the risk of injury by causing a runner to land too hard on their heel. This happens because the heel of a running shoe has considerably more padding than the front of shoe (shown below) whereby the larger the heel-to-toe offset, the greater the likelihood of the foot landing higher up on the heel with greater downward force and push-off force as compared to a flatter shoe, like a minimalist shoe.

Cushioned Running Shoes is Bad for Achilles Tendon
When it comes to maintaining proper running form that is safe on the body, flatter running shoes are more clinically effective than running shoes with an elevated heel at helping you use your forefoot strike more effectively, and prevents the kind of impacts that cripples the shins, knees and lower back.

In addition to facilitating a hard-hitting heel strike, another way cushioned running shoes keep feeding injuries is by causing a neurological phenomena known as a ‘perceptual illusion of impact’.  This came from the landmark study “Athletic Footwear: unsafe due to perceptual illusions” by Robbins and Gouw, which revealed that we run most safe and mechanically functional when we can feel the ground more clearly with our feet, like when we run barefoot or in barefoot-like shoes:

“In humans, avoidance of uncomfortable or painful impacts are dictated by plantar (bottom of the bare foot) tactile stimuli which moderates shock on subsequent impacts when walking, and running. This feedback control circuit is optimized in terms of protection for mechanical interaction of the bare foot and natural surfaces. Eventually, learning allows anticipatory avoidance. Modern running shoes are unsafe because they attenuate plantar sensations that induce the behavior required to prevent injury”

Are My Running Shoes Slowing Me Down?

The perceptual illusions caused by thick cushioned running shoes is a proven major source of injury because these shoes make us land significantly harder than intended. Avoidance behavior is an evolutionarily adaptation that enabled us to survive as barefoot running hunters for millions of years, which is why wearing less on your feet enables you to interact best with the ground. Bottom line, we are wired to run either barefoot or in flatter, flexible minimalist shoes, but not in stiff, narrow shoes that feel like mini trampolines strapped to your feet.

Barefoot Running: the Key to Developing Safer Running Mechanics

Barefoot runners land with a forefoot strike, which is a flatter foot placement at landing (shown below), where initial contact is made towards the front part of the foot and not directly on the heel as in heel striking.

How Do I Fix my IT Band Syndrome Fast? Land Forefoot-First, NOT Heel-First!
Forefoot running, especially when barefoot, naturally engages more productive and proactive mechanics that perfectly matches the function of the elastic and muscular structures of the lower leg, while allowing for a smoother and lighter footfall and builds an enduring foot, as well. This why barefoot running is actually safer than running in thick cushioned running shoes because the full-feel of the ground makes your mechanical reflexes deliver significantly better impact control that results in less net impact forces.

Taken together, barefoot running and a forefoot strike landing, ensures big reductions in vertical loading via natural improvements in hip and knee flexion, which reflexively varies in response to surface hardness. This is why it’s better to begin with barefoot running since the real potential to run with good form is in your ground feel.

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The Take Home Message

In order to develop the most functional and safe biomechanics, you must feel the ground with your feet because the enhanced feel of the ground translates into the reflexes and mechanics that prevents the negative forces at work in heel strike running.

Need more convincing that barefoot running works? Here are all the evidence-backed reason barefoot running is safer than running in thick cushioned running shoes.

If you’d like, you can support Run Forefoot and help keep it going by making a donation in any amount of your choosing:

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  116. LeRoy was a member of the Wilbur Lutheran Church , a charter member of the board of administrators of the REA in Davenport , a member of the Wilbur Grange and a past director of Graingrowers Warehouse Firm.

  117. Many real property firms provide cellular purposes for smartphones to help their purchasers and involved individuals by offering instantaneous details about any home out there for rent or sale.

  118. With easy approachability to scheduled research tools, most customers would prefer to have their in-house resources to administer research.

  119. Then, going in a clockwise route, each participant asks yes or no questions in an effort to find which name is written on their submit-it be aware.

  120. The US greenback, the euro, and the South African rand had been candidates; the US dollar had probably the most credibility and was the most widely traded within Zimbabwe.

  121. On March 3, 1973, King Hassan II enacted the domestic economic policy of Moroccanization, in which major segments of the private sector were transferred to Moroccan ownership.

  122. Maintaining EF2 intensity, the tornado moved over mostly open nation before causing important damage to several houses on Boddie Street and Darnell Road to the south of Herndon.

  123. UTC’s athletic applications include football on the FCS degree, ladies’s soccer, volleyball, and cross nation within the fall; men’s and girls’s basketball, Wrestling, and indoor track & discipline in the winter; and softball and outdoor track & subject in the spring.

  124. Though there are totally different factors when considering a sound LTC coverage for every state in the country, three points should at all times be present and are the obligatory features that must be obtainable in any LTC plan.

  125. Recognized for its comprehensive options, it covers all aspects of resort management, together with reservations, entrance office operations, housekeeping, and more.

  126. Thus, the setting of central financial institution curiosity charges and monetary easing is in the only domain of the ECB, whereas taxation and government expenditure stay largely underneath the control of nationwide governments, within the balanced funds limits imposed by the Stability and Development Pact.

  127. Date of convention: Resolve upon the date at first because lots of issues will depend upon it like venue booking, sending out the invitations and journey arrangements of the friends.

  128. That information allowed us to go through our 500-page design document and lower every little thing that was extraneous, winnowing it right down to a svelte 270 pages.

  129. Your pint-sized daughter might want to assist out youngsters her personal age by volunteering on the native pediatric hospital, or your teen would possibly favor to construct a house with Habitat for Humanity.

  130. On August 22, 2008, CME Group acquired New York Mercantile Exchange (NYMEX), owner of both the NYMEX exchange and the Commodity Exchange (COMEX), for $8.9 billion in cash and CME Group stock.

  131. Four rapid games with 25 minutes per facet and a 10-second increment starting with transfer 1. If a player had scored 2½ factors or extra, he would win the championship.

  132. It is the only church in the town although there are five in neighbouring Deeping St James namely: the Catholic Church of St Mary and Guthlac; Deepings Methodist Church, Deeping Baptist Church and the Open Door Baptist Church of the Deepings.

  133. Sidious offered Skywalker an ultimatum to enter his service or die, and proceeded to make use of his Pressure-derived powers to torture and threaten to kill Skywalker when the latter refused to embrace the dark aspect of the Drive.

  134. It’s a gratuity freely given by the client to acknowledge the service of the “front of house” employees solely, which include the host, waitstaff, bussers and bar staff, who generally cut up all tips.

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