Comments on: Can running in minimalist shoes strengthen your feet and legs?

By: Pete Larson

Pete Larson — Tue, 30 Nov -0001 00:00:00 +0000

Thanks for sharing your story! The Altra Instinct and Netwon Distance Racer
are good choices for wider road shoes.

By: Dick Patterson

Dick Patterson — Tue, 30 Nov -0001 00:00:00 +0000

Thanks for the references. All of this makes perfect sense as it did when Robbins observed this type of stuff back in the 80"s and when the Canadian company Barefoot Science started it’s product development around the same time. Both have looked at either the use of proprioception and/or barefoot exercise as a catalyst for changes in foot morphology, as a method to observe benefits such as injury prevention, injury rehabilitation and increased performance. Over such short periods of time the only logical way you will see a morphological change is through soft tissue adaptation and most notably the increased strength and flexibility of associated muscles. Although bone is capable of shape change as a response to strain/stress it would have to be observed over a much longer period of time. Therefore you simply need to imagine an igloo with a bunch of loose blocks – that is the weakened foot – now take and tighten/secure these blocks into place ie secure them, with increased muscle contribution – the shape of the igloo has changed. Now imagine that you want those blocks to move out of place if necessary, maybe to react to the ground surface or dissipate to type of impact energy, but return back to place. You might to it with a buggy cord – but a single bungee cord (weak muscle and poor muscle spring properties) would be less effective than say 4 bungee cords used in parallel (stronger muscle and improved spring properties) Now you get the morphological change + increased functionality. That is what I believe is what is happening as you introduce increased ROM (or rather remove the restrictiveness and bracing of modern footwear), introduce a strain/stress component to the muscle to illicit a strengthening response, and add proprioception (ie an insole like Barefoot Science if you are in a minimal shoe, or simply the uneven contours of the natural support surface.). The end result would be a morphological change to the foot as a result of the 26 bones interacting with each other in a more naturally efficient manner, increase natural cushioning and support through improved eccentric control by the supporting musculature and more efficient use of the muscles throughout the body in controlling the other gait characteristics.

It is refreshing to see all of the excitement over something that has been introduced 20 years ago but poo-pooed by them running giants and the podiatric industry. Finally social media has given these people an effective means to communicate to the masses.

By: Anders Torger

Anders Torger — Tue, 30 Nov -0001 00:00:00 +0000

From various anecdotes I've read on minimalist forums my current belief is that changing of foot shape is happening to some, even drastically, but not all. Some have been minimalists for a few years without any considerable change in foot shape.

That feet gets strengthened is however 100% self-evident for anyone that try to transition to barefoot. If there were no difference (like I've heard some podiatrists say!) we wouldn't be able to train the feet to handle more barefoot/minimalist walking than the first time, but obviously you can.

It is odd that things that are considered obvious with other body parts are not with feet. For example, would anyone think that bracing your back or neck would not weaken the muscles? Don't think so.

For me personally, I have not seen any significant change in foot shape after about 1 year with much minimalism, however I do not yet run much, just walk. However, I could handle only very little minimalist walking in the beginning, and it is getting much better so obviously the feet has got stronger. Still I experience limits, that is I cannot walk as much as I would want to, so I'm in an adaptation phase still.

By: Macmhagan

Macmhagan — Tue, 30 Nov -0001 00:00:00 +0000

My six year old daughter has the most amazing toes. Her big toes are quite separated naturally (when we buy shoes I try to get them wide so she won’t loose this). [ As an aside, she can also flip her pinkie toe over the fourth toe without touching it – there’s a muscle there that most of us have lost ;)] Anyway, great post – I have noticed changes in my feet and love the soreness in my calves after running minimalist (my barefoot miles are negligible). One interesting thing is that one of the people you would most likely see widespread toes on is Barefoot Ted, but when he displayed his feet for us at the New York Barefoot run – they were not. He has other adaptations that are quite amazing including the thickest (but still soft and supple) foot pads…like a bear.

By: Aaron Mundy

Aaron Mundy — Tue, 30 Nov -0001 00:00:00 +0000

Thanks for helping me confirm something I had noticed just yesterday! Before heading to ortho for 6 week check on stress fractured 2nd metatarsal, I noticed a gap between big toes and the rest. Before the stress fracture in early April I had been running at least once a week in VFF (Bikila & TrekSport - no more than 5 miles), and had been putting in longer miles in Adidas Attune (wide toe box, very light shoe). I have noticed a considerable difference in the way the rest of my shoes feel. Note: stress fracture was a result of two things, 1. shampoo bottle hitting for in shower, and 2. running half marathon a week after the shampoo bottle incident.

As always, great post packed with very useful information.

By: Rob D

Rob D — Tue, 30 Nov -0001 00:00:00 +0000

Pete – Great analysis, very detailed as always. I totally agree with you about the sensation of “fullness” in the feet. Even on back-to-back rest days I feel my feet “working” all the time. And my town shoes (which fit perfectly until early 2010 before I started running minimalist) now apply significant constriction around my forefoot, which appears to have “spread”. Unfortunately I don’t have before and after pictures either, but I can definitely confirm a change in the physiology of my feet as well as greater strength in my lower leg & plantar area.

By: rotoris tudoris

rotoris tudoris — Tue, 30 Nov -0001 00:00:00 +0000

I don't know if I'm "stronger", because I've always had very strong calves. But I know that since I've moved to more minimulist shoes and running on my forefoot that I'm about a minute/mile faster on roads, my crippling shin splints have gone away, and I'm just enjoying running more.

By: Pete Larson

Pete Larson — Tue, 30 Nov -0001 00:00:00 +0000

In reply to Denny.

ha! I hate academic conferences. Too much egotism and preening, though
it is nice to sometimes see grad school buddies.

By: cody r.

cody r. — Tue, 30 Nov -0001 00:00:00 +0000

In reply to cody r..

^that, and the fact that my legs are stronger...and running is so much better now, running is so much more comfortable

By: Denny

Denny — Tue, 30 Nov -0001 00:00:00 +0000

Clearly the answer to your inability to access all the data is that you need to up your conference attendance, Pete.

Great stuff here - I'm not sure if my feet have changed at all, but I have noticed that my ankles and lower shins feel stronger since I've gone towards more minimal shoes. Anecdotal as can be, but I've had a number of instances where I've been on the precipice of turning my ankle and have had the foot/ankle strength to correct without spraining or straining.

By: Kolla Kolbeinsdottir

Kolla Kolbeinsdottir — Tue, 30 Nov -0001 00:00:00 +0000

Great post! Recently begun my journey into minimalistic running. Have battled Morton's neuroma in the past, but this time around, since paying more attention to my form and shoes, it has not come to haunt me. Optimistic that I can keep on and stay injury free :)

By: Curb Ivanic

Curb Ivanic — Tue, 30 Nov -0001 00:00:00 +0000

Hey Pete, I'd have to agree. I ran in Nike 5.0 for 5 years and in Feb. of this year dropped down to the 3.0 and ran a marathon in them a couple of weeks ago. I wear Vibrams or am barefoot 3-4 hours a day. For trails I was wearing Montrails but my feet seem to have had enough of them so last week I wore the Merrell Trail Glove for a 2.5 hour mountain run and they felt great. I'd have to say my feet feel different than a few years ago. Like you I don't have any anatomical measurements to compare but my feet feel stronger and seem to be more sensitive (they feel the ground better).