Comments on: Switching to a Forefoot Strike: How Does it Affect Lower Back Movement and Shock Applied to the Body

By: Pete Larson

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

In reply to Elvin.

I would agree - short stride out front may be even more important.

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By: RichFrantz

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

Here's my story. I was in a car accident and suffered a burst fracture at my T12 vertabra.
I should point out that up to this point I was not a runner.
3 months out of work, followed by part time work and PT 4x per week.
One day I was caught in the rain, and tried to run to my car. I was dressed in my normal work attire (no sneakers) and within 2 or 3 steps, the heel strikes shot pain up my spine to the point I was seriously worried I had re-broken my back. However the pain stopped as soon as I started walking.
About 2 weeks later I heard C.M. on NPR during the Born to Run publicity blitz and it just clicked. I read B2R and lots of other stuff on the web, I bought my first pair of VFF Sprints, and focused on a midfoot strike. NO PAIN IN MY BACK. Aside from TMTS type pains which were all muscular and not in my back, I have been very happy.Ok, I had a bout with shin splints and that sucked.
I still run in VFFs but have moved on to Bikilahs and Seeyas on roads and Merrell Trail Gloves off road.
My orthopedist told me most people with my level of breakage end up in wheelchairs. I just did my first marathon on 10/07.

By: Pete Larson

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

In reply to Jens.

Yes, anterior pelvic tilt is a problem for a lot of people, particularly those who spend their days sitting. Would be interesting to add hours sitting per day as a variable into a study like this.

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Pete Larson's Web Links:
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Blog: https://runblogger.com
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By: The Pooch

The Pooch — Tue, 30 Nov -0001 00:00:00 +0000

I did achieve dramatic reductions in lower back pain by switching to zero-drop, minimalist shoes. I think the most important factor was my work/casual shoes, as I spend much more time standing and walking at work or in casual shoes than I do running. Today I still get back pain in any shoe with more than a ~5mm heel lift. When I started running in minimalist shoes, without any instruction, I was "running up on my toes" as described in the study and immediately injured my Achilles tendon. In subsequent running, I aim for a forefoot landing and allow the whole foot to contact the ground.

By: Elvin

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

Hi Pete,

I have a herniated disc in my lower back. I recently just picked up running after 10 years of inactivity and still consider myself a newbie. I started off with walking in a traditional pair of Cross Trainer shoes. It gave me a lot of problem ranging from back pain to knee pain. I got so tired of it I went out to buy a new pair of shoes. I stumbled upon the Skechers GoRun purely by chance.

While picking up running with C25K plan, I was still a moderate heel striker and my landing wasn't smooth at all and that really gives me lots of pressure on my lower back. I can feel it stiffening up after the training. As I got to the longer runs, my foot strike have started to move toward a midfoot/forefoot landing (Not too sure coz I can't really see myself landing, but definitely not heel), my run felt smoother but I can still feel the impact travelling up to my back.

It is only when I concentrate on running smoothly, with a focus on soft landing that things click and the impact stops. Me think, it's not just the foot strike pattern, but the running gait as well that will give you the overall results.

By: Jim Carey

Jim Carey — Tue, 30 Nov -0001 00:00:00 +0000

Ruptured disc putting a lot of pressure on my spinal column (I think L5/S1). When it got symptomatic, I lost feeling and control of one leg below the knee (sounded like a pirate walking around) and couldn't stand upright for several weeks. 2 months of physical therapy and full function was restored.

I started running again in traditional running shoes, 3x per week re-building a base. As soon as I broke the 6 mile run barrier, my back symptoms would return (never as bad thank you) and I would have to back off.

Like Rich, I read Born to Run, and started walking, then running in a pair of VFF Treks. Built my base running back to 4x per week, mostly on trails and running at various distances in the 3-10 mile range. This is the third summer since I injured my back and the symptoms have not returned since I started running exclusively in shoes that allow a forefoot strike pattern (I wear VFF Komodos on trails and a pair of low-drop performance trainers on roads).

I have no idea WHAT works, and at this point I'm not messing with a successful formula too much. The big changes after my back injury include: regular core building/stretching exercise at least 5x per week, more trail running, and transition to forefoot striking. Oh, and I run much slower now, but I blame my age.

By: Jens

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

A lot of people bend forward in their hips while they run. Just stand around like that for an hour or longer and your back will hurt!

By: julian

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

Glad you posted this, i have seen both types of forefoot striking and wasnt sure which was "right".

By: Pete Larson

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

In reply to RichFrantz.

Awesome, great story Rich!

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Pete Larson's Web Links:
My book: Tread Lightly - http://ow.ly/bdUO0
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By: Pete Larson

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

In reply to Jim Carey.

You may be slower, but you're running, and that's what matters most! Thanks for sharing.

----
Pete Larson's Web Links:
My book: Tread Lightly - http://ow.ly/bdUO0
Blog: https://runblogger.com
Twitter: http://twitter.com/oblinkin
Facebook: https://www.facebook.com/Runbl...

By: Billy

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

I've had back problems most of my life. I had severe scoliosis that was treated with spinal fusion when I was 14. I'm 51 now. Over the years, I've had to give up my high impact activities, like running, tennis, softball, etc. About a year ago, I learned about barefoot running, and decided to give it a try. I still can't run far. I'm up to about 30 minutes/5K, but I can run without back pain. I'm having problems with my hips & knees, but I suspect that's arthritis. I have to be really smooth to get my joints to tolerate 30 minutes of running, and the only way I can do it is barefoot. BTW, I have a forefoot strike.