Aim: To investigate the rate and severity of injuries in runners transitioning from traditional to minimalist footwear.
Inclusion: 14 participants (habitual traditional running shoe runners) were enrolled during the transition from traditional running shoes to 5-toed minimalist shoes. Participants were: Uninjured, Aged between 22-41 years & ran at least twenty Ks per week in traditional running shoes.
Participants were also provided with the standard transition information leaflet which is normally included by the shoe manufacturer in all boxes of this style and brand of running shoe; each participant was advised to take the transition process slowly according to the included recommended guidelines.
They completed weekly logs for:
1. Identification of injury
2. Pain using Visual Analogue Scale (VAS)
3. Injury location
4. Injury severity
Fourteen runners completed weekly training and injury logs over an average of 30 weeks.
The horrible outcome!
Twelve of 14 (86%) runners sustained injuries. Average injury onset was 6 weeks. Average weekly mileage of 23.9 miles/week prior to transition declined to 18.3 miles/week after the transition.
Injuries reported include:
3 complaints of pain in the metatarsal region
7 complaints of pain in the gastrocnemius/soleus/achilles tendon complex
2 complaints of knee pain.
But here's the kicker!
"No runner complied with all industry recommended guidelines for transition to minimalist shoes".
The takeaways:
1.) Transitioning from a standard running shoe (about 50 on the minimalist index) to a 5-finger barefoot running shoe (95-100 on the minimalist index) is too abrupt.
2.) Transitioning to a lesser shoe takes time and adherence by the runner.
3.) Make sure the tissues of your feet, ankle and calf complex are strong enough to handle the slow adjustment
Run Smarter with Brodie Sharpe | Physio
This paper is titled: Injuries observed in a prospective transition from traditional to minimalist footwear.
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Aim: To investigate the rate and severity of injuries in runners transitioning from traditional to minimalist footwear.
Inclusion: 14 participants (habitual traditional running shoe runners) were enrolled during the transition from traditional running shoes to 5-toed minimalist shoes. Participants were: Uninjured, Aged between 22-41 years & ran at least twenty Ks per week in traditional running shoes.
Participants were also provided with the standard transition information leaflet which is normally included by the shoe manufacturer in all boxes of this style and brand of running shoe; each participant was advised to take the transition process slowly according to the included recommended guidelines.
They completed weekly logs for:
1. Identification of injury
2. Pain using Visual Analogue Scale (VAS)
3. Injury location
4. Injury severity
Fourteen runners completed weekly training and injury logs over an average of 30 weeks.
The horrible outcome!
Twelve of 14 (86%) runners sustained injuries. Average injury onset was 6 weeks. Average weekly mileage of 23.9 miles/week prior to transition declined to 18.3 miles/week after the transition.
Injuries reported include:
3 complaints of pain in the metatarsal region
7 complaints of pain in the gastrocnemius/soleus/achilles tendon complex
2 complaints of knee pain.
But here's the kicker!
"No runner complied with all industry recommended guidelines for transition to minimalist shoes".
The takeaways:
1.) Transitioning from a standard running shoe (about 50 on the minimalist index) to a 5-finger barefoot running shoe (95-100 on the minimalist index) is too abrupt.
2.) Transitioning to a lesser shoe takes time and adherence by the runner.
3.) Make sure the tissues of your feet, ankle and calf complex are strong enough to handle the slow adjustment
1 year ago | [YT] | 13