How Minimal Shoes Affect Our Biomechanics

We've all heard the risk about running in Minimal Shoes, and that if we aren't experienced enough it can lead to injury; but how can it potentially injure us? The first thing we need to understand is that there are two ways we can strike our feet; heel or midfoot. Most of us are naturally going to be heel strikers, and with heel striking we include the process of Pronation and Arch collapsation. To strike this way is entirely normal, however it should be met by a corrective shoe if your foot needs one. Midfoot striking is where someone runs on their toes/forefoot; generally speaking someone will have either trained themselves to do this since it is relatively uncommon to naturally do so.

What truly sets a Minimal Shoe apart from any other is what's called the Heel-Toe Offset. This is how much our heels are elevated from our toes. In most of the shoes we wear, we have this slight elevation of about
12 mm in running shoes, and for others it may vary. This lift is designed to contract our Achilles Tendon and Calf Muscle so in theory they don't get overstretched and pulled out. If you ever watch someone walk in high heels, you'll notice that the Calf muscle is completely contracted. Now in a Minimal Shoe the inside becomes more leveled. 4mm is considered a Transitional Shoe (ex. Brooks Pure Project Line) and 0mm is considered a Barefoot Shoe (ex. Vibram Five Fingers), and this is what causes our Biomechanics to change up.

When we run in a shoe with a more leveled offset it causes our Achilles and Calf to stretch out. Instead of having this lift, now our heels are more level with our toes, and this is where people can run into potential problems. With stretching any muscle or tendon beyond what someone is used to can lead to Tendonitis, and this is usually caused by someone who doesn't build themselves up to this drop. However, once someone has built themselves up to this, it will make you significantly faster. Our legs are like rubber bands, the farther we can safely stretch them, the more energy return we'll get. This effect however is more likely to happen with a lighter more experienced runner, as for a heavier runner will naturally be slow and at risk for pulling out these pieces of tissue.

 Unlike a Heel Striker, a midfoot striker will never have that opportunity to land their heels and stretch out their Calfs. Therefore, a Midfoot striker naturally can run in almost any shoe as long as they find a comfortable amount cushioning to go underneath their foot. For someone who heels strikes they must train themselves to handle a more level set shoe. 

Another thing with Minimal Shoes is that they won't offer and form of Stability, and with this it will make your feet do whatever they naturally do. Now if someone Over Pronates and is predisposed to injury then it would be a strong reason not to go for a Minimal Shoe. Remember that uncorrected Over Pronation can lead to a serious knee or ankle injury. However if you have been evaluated as a Neutral runner, then the absence of Stability won't affect you in that aspect.

Finally, Minimal Shoes will offer their own tricks and gimmicks in order to help the customer achieve a midfoot strike, because this is the ideal stride and goal for anyone using these shoes. Whether the shoe has a toe grove to activate certain muscles, enhanced forefoot cushioning, or a flexible flatter set bottom, these features can get you closer to changing your stride. 

As stated in an earlier post, a Minimal Shoe is a performance tool used to enhance the abilities of an already experienced runner, and blind use or abuse of it can pose a serious risk for injury to the user.

If you want to see what Minimal Shoes may be an option for you, go to your local running store and get your gait examined to see if you may be a candidate. 

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9/10/13 -Elias