It has been confirmed repeatedly that barefoot running has the strongest influence in correcting the mechanical imbalances that cause shin splints as compared with conventional running shoes.
But there’s another aspect of barefoot running that prevents shin splints, and that is it promotes a natural rebuilding of a functionally stronger foot, especially a stronger arch, which in turn, prevents excessive movements of the foot. This prevents the transfer of bending and twisting strain on the shins.
Early work has shown that weak feet are a source of shin splints whereby a study in the journal Phys Sports Med revealed that a major cause of shin splints in runners is a weak longitudinal arch because it causes the foot to turn away excessively from its neural line during stance. Out of that comes misalignment of the foot and leg, causing the shin to twist and bend to an excessive degree.
Additional data also confirmed that when the arch is weak, the forefoot and rearfoot (heel) move too much relative to each other which increases muscle action and traction on multiple aspects across the shin in order to counteract the excessive motions of the foot.
The hard truth is, and it should be obvious to everyone, that traditional running shoes are the most blame-worthy for weakening our feet because these shoes are often too narrow and stiff, causing the foots muscles to remain unchallenged.
But above all, there’s no way for you to get stronger feet unless you go barefoot more often. Luckily, your feet can be strengthened and made functionally resilient at any time just by walking barefoot, especially on uneven surfaces because most of the improvements in strength comes from the sensory input on the bare foot!
It turns out, the heightened sensory input when barefoot helps to circulate nutrient-rich blood more efficiently through the feet and helps keep not just the foot’s blood vessels healthy, but the foots nerves, soft tissues, tendons, muscles and bones healthy, too! In that regard, here are more evidence-backed benefits of spending more time barefoot!
References:
DeLacerda, F. A Study of Anatomical Factors Involved in Shin Splints. J Ortho Sports Phy Ther, 1980; 2(2):55-59.
Rasch PJ, Burke RK: Kinesiology and Applied Anatomy. Ed 5, pp 378. 397. 404, 493-497. Philadelphia: Lea 8. Febiger. 1973.
Ryan AJ: Roundtable: leg pains in runners. Phys Sportsmed 9: 42-53. 1977.