You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Is running barefoot bad for your back and knees?
- Thread starter Arn
- Start date
No barefoot running is not bad for your Knees and hips.
Barefoot running is actually quite good for your knees and hips. However you must have correct running posture and style to obtain this. You are suffering from incorrect stride (Overstraining and heel striking). I know because I had the same problems and injuries back when I ran a lot in thick running shoes. You need to run the way your body was built to run (in shoes or out of them) and that is with short light strides landing on the ball or mid section of your foot. I would also recommend to learn this correctly doing it on a hard surface such as concrete simply because you'll feel if you doing it right because sand can be forgiving and misleading. There are plenty of videos online to help show and teach proper barefoot form. Here's one of the best hope this helps!
Every time I go jogging on the beach, I end up with important back and knee pain. Is it because I run barefoot?
Barefoot running is actually quite good for your knees and hips. However you must have correct running posture and style to obtain this. You are suffering from incorrect stride (Overstraining and heel striking). I know because I had the same problems and injuries back when I ran a lot in thick running shoes. You need to run the way your body was built to run (in shoes or out of them) and that is with short light strides landing on the ball or mid section of your foot. I would also recommend to learn this correctly doing it on a hard surface such as concrete simply because you'll feel if you doing it right because sand can be forgiving and misleading. There are plenty of videos online to help show and teach proper barefoot form. Here's one of the best hope this helps!
I agree with "thaddleback". Barefoot running is actually excellent for your body. I forces you to run with the front of your foot striking the ground instead of your heal. Running like this makes your legs act as a spring that absorbs impact rather than having heel shock shoot through your whole body and joints.
If you are having back pain work on your core strength for a couple of weeks. This will help balance your body and improve your barefoot running experience.
If you are having back pain work on your core strength for a couple of weeks. This will help balance your body and improve your barefoot running experience.
In addition to good running form, practicing perfect form with body weight squats can strengthen the knees and improve posture. Weight lifting also improves the joints, but avoid exercises like leg extensions, curls, standard crunches or sit-ups with both legs bent(extend one leg instead and alternate). Doing more exercise that involve pushing and lowering with the feet on the ground is good for weaker knees.
It's actually very good for you. I used to be an ocean lifeguard on long island and we ran on the beach daily. It's really strengthens muscles you never knew you had. As for your knee and back pain it may be from the adjustment your body is experiencing. Make sure your stretch and ice when necessary. Good luck!
Dave
Dave
Last edited by a moderator:
Running in bare feet is probably the best thing for you, but after humans of spent generations of having their feet, legs, and posture ruined by shoes, you'd need to adjust yourself back into barefoot running.
Running in barefeet forces you, for the most part, to not land on your heels. Heel-strike is the number one factor in running injuries, as all the stress at the heels shoots straight up the legs and to the knees. When you're in runners, all the padding takes away the neuro-feedback that hitting your heels is bad for you, so even though you don't feel it hurting, you're still damaging yourself by running that way.
Furthermore, running in bare feet utilizes an area of your calves that is widely neglected nowadays because of shoes. Bare feet also take away the extra stability that shoes give you and force your leg muscles to fire more and recruit more fibers to stay upright, so it'll be a better workout in general. (This is why a lot of weight trainers will also work out without shoes.)
If you're experiencing pain while running on the beach, it's likely largely due to the sand you're on. Since the ground underneath you is constantly shifting, it takes a lot more of your body's strength to do the same amount of work. You may want to try trail running.
If you're worried about harsh terrain on your bare feet, I also HIGHLY recommend looking into a pair of Vibram Fivefingers. They simulate barefoot running completely and give you no artificial support. The only thing they do is protect the bottoms of your feet from the rough surfaces.
Running in barefeet forces you, for the most part, to not land on your heels. Heel-strike is the number one factor in running injuries, as all the stress at the heels shoots straight up the legs and to the knees. When you're in runners, all the padding takes away the neuro-feedback that hitting your heels is bad for you, so even though you don't feel it hurting, you're still damaging yourself by running that way.
Furthermore, running in bare feet utilizes an area of your calves that is widely neglected nowadays because of shoes. Bare feet also take away the extra stability that shoes give you and force your leg muscles to fire more and recruit more fibers to stay upright, so it'll be a better workout in general. (This is why a lot of weight trainers will also work out without shoes.)
If you're experiencing pain while running on the beach, it's likely largely due to the sand you're on. Since the ground underneath you is constantly shifting, it takes a lot more of your body's strength to do the same amount of work. You may want to try trail running.
If you're worried about harsh terrain on your bare feet, I also HIGHLY recommend looking into a pair of Vibram Fivefingers. They simulate barefoot running completely and give you no artificial support. The only thing they do is protect the bottoms of your feet from the rough surfaces.
Ohhhhhhh Jrahien What a concept great view...
are there any alternatives to the Fivefingers?? they are mighty expensive (for me) and...................extremely ugly. haha.
As far as I know, Vibram is the only company that makes Fivefingers so far. As far as shoes in general go, though, they're not overly pricey.
And aside from Fivefingers, I know of no alternative. The "fingers" part is important to simulating bare feet, so I can't see you getting past that. It's best to just leave fashion behind at the gym entrance.
And aside from Fivefingers, I know of no alternative. The "fingers" part is important to simulating bare feet, so I can't see you getting past that. It's best to just leave fashion behind at the gym entrance.
i get my shoes on sale at Payless and Target..haha. so it is pricey to me. guess i'll have to save up if i decide i want them!
I LOVE the look of Vibram Fivefingers. And at $90-$115 that's not unreasonable for running shoes at all.
I normally run on the road side wearing shoe since i am not living in coastal area. But each of every year i usually visit to the sea for refreshment. What i have found over that there is a difference between running on the road side and on the beach without shoe.
It would be better if you run slowly with proper technique on the beach without shoe. How long have you been running on the beach? If you are a beginner then it's alright that you are feeling this type of pain. If not then you need to warm up your body before running. Stretching is very important before running.
It would make your leg's muscle and allow you to run smoothly.
It would be better if you run slowly with proper technique on the beach without shoe. How long have you been running on the beach? If you are a beginner then it's alright that you are feeling this type of pain. If not then you need to warm up your body before running. Stretching is very important before running.
It would make your leg's muscle and allow you to run smoothly.
Hey folks. One thing I note in this topic is that there was no mention of fallen arches!! If you suffer from this problem then running in bare feet, or in shoes such as Vibram Fivefingers, should presumably be avoided at all costs otherwise this will surely lead to knee, hip and back problems. The support arch of the foot was developed through evolution for a very good reason. Moreover, any serious runner should get their arches checked in order to get proper fitting shoes or insoles is needsbe. Ill-fitting support in shoes and runners is a main reason for many of the aforementioned problems.
Hey folks. One thing I note in this topic is that there was no mention of fallen arches!! If you suffer from this problem then running in bare feet, or in shoes such as Vibram Fivefingers, should presumably be avoided at all costs otherwise this will surely lead to knee, hip and back problems. The support arch of the foot was developed through evolution for a very good reason. Moreover, any serious runner should get their arches checked in order to get proper fitting shoes or insoles is needsbe. Ill-fitting support in shoes and runners is a main reason for many of the aforementioned problems.
I have fallen arches and I run in Vibrams...
Actually, they're less fallen since starting to run barefoot.
Every time I go jogging on the beach, I end up with important back and knee pain. Is it because I run barefoot?
One thing that has been missed here and I have known many beach runners suffering for. Beaches are always sloped toward the sea, kind of obvious I know, meaning you are constantly runing on a sideways slope, which is bad for posture and many things if kept up for extended periods.
Beach running is not dangerous in itself, but you need to be careful about the terrain and sideways gradients.
I run barefoot on my treadmill at home. It blackens the bottoms of my feet a touch darker than most roadways, but the blackness comes off when I shower afterwards. Beyond that, I cannot appreciate any meaningful difference between running barefoot on a treadmill and running barefoot outdoors.Every time I go jogging on the beach, I end up with important back and knee pain. Is it because I run barefoot?
If you're running barefoot be sure to build up your distance gradually and you MUST fore foot strike the ground (instead of heel striking). If you are fore foot striking then actually barefoot running is excellent.
If you are finding you heel strike, the impact force from the ground will travel up through your ankle, knee, hip joints through to your spine (this is BAD)
I switch between running in Nike Frees 3.0 and Vibrams. The Nike Frees also promote the barefoot running form (so the encouragement of fore foot striking) with some added cushioning to allow your body/ feet to build up the miles gradually- this is important to avoid injuries such a MTSS or 'shin splints'. Vibrams are then also great as they completely mimic barefoot running with a rubber protection for your soles...
So two important things:
A) Fore foot strike (instead of heel strike)
B) Build up barefoot distance gradually (to avoid injuries!- we're so used to be wearing highly cushioned and supportive shoes we therefore need to gradually increase the strength in the soft tissue of the foot/ ankle/ shins again)
Good luck
If you are finding you heel strike, the impact force from the ground will travel up through your ankle, knee, hip joints through to your spine (this is BAD)
I switch between running in Nike Frees 3.0 and Vibrams. The Nike Frees also promote the barefoot running form (so the encouragement of fore foot striking) with some added cushioning to allow your body/ feet to build up the miles gradually- this is important to avoid injuries such a MTSS or 'shin splints'. Vibrams are then also great as they completely mimic barefoot running with a rubber protection for your soles...
So two important things:
A) Fore foot strike (instead of heel strike)
B) Build up barefoot distance gradually (to avoid injuries!- we're so used to be wearing highly cushioned and supportive shoes we therefore need to gradually increase the strength in the soft tissue of the foot/ ankle/ shins again)
Good luck
Agree with 'thaddleback'. It's really good to run bare foot. And specially if you walk barefoot on grass, it's really good for your health.