I once read that footwear was a solution to man’s obsession with concreting the world. Therefore, modern athletic footwear should be the best solution for our feet when exercising, right? Well, let’s explore the pros and cons.

History of Running Shoes

The earliest example of footwear dates back over 10,000 years; constructed from woven sagebrush with strapping to keep them on the feet, their function was to simply protect the bottom surface of the foot. It wasn’t until the 1890’s that the first basic leather shoe for running was developed by Reebok, then fast forward to 1925, when Adidas produced the first spiked running shoe, and then to 1963, when Asics produced the first shoe with a cushioned heel. As time has passed, the running shoe has continued to evolve an array of features (gels, cushions, air pockets, arch support, etc) in an attempt to assist in foot function, improve running performance and reduce injury. However, despite all of this, studies consistently suggest that there has been no associated reduction in running injuries since the introduction of footwear. In fact, “between 19% and 79% of runners get injured within a given year.” (Altman et al, 2012) & “…expensive athletic shoes accounted for more than twice as many injuries as cheaper shoes.” (Robbins et al, 1997)

Running Mechanics

Footwear worn during running influences the load on certain parts of the foot (and body), as it will predominantly determine which part of the foot strikes the ground first. About 3 in 4 runners who regularly wear running shoes will strike with their heel first, as the additional support, cushioning and heel elevation allows that to be the most comfortable strike pattern. This results in less impact force at the foot ankle of the individual, although it may increase impact forces at knee and hip joints.

Pros of Athletic Footwear

• “…there is also evidence of lower ankle joint torques during heel striking in traditional running shoes compared to minimalist shoes.” (Hryvniak et al, 2014)

•  “The elevated, elastic heel in modern running shoes dampens the magnitude of the impact…by approximately 10%...” (Lieberman, 2012)

• “…stones, glass, nails or needles can still cause bruising or puncture wounds even when the plantar skin is thickened by adaptation to barefoot running. Extremes in temperature can also cause discomfort, blistering or chill blains. Running shoes therefore, will play an important role in protection on some courses and in some weather conditions.” (Robbins et al., 1993)

Cons of Athletic Footwear

• “…shod running elevates torques at the knee and hip joints, over and above what is expected…These increases could potentially elevate the demand from the quadriceps muscle, increase strain through the patella tendon, and therefore increase pressure across the patellofemoral joint, a common site of running injury. The study also found an increase in…greater compression forces in the medial compartment of the knee, a common area for osteoarthritis.” (Hryvniak et al, 2014)

• “..mild and moderate running-related injuries occurred 2.5 times more frequently in rearfoot strikers than in forefoot strikers. The authors also determined that hip pain, knee pain, low back pain, tibial stress injuries, plantar fasciitis, and stress fractures (excluding metatarsal bones) were 2.7 times more likely to occur in rearfoot strikers.” (Altman et al, 2012)

• “The modern running shoe and footwear generally reduce sensory feedback, apparently without diminishing injury-inducing impact…Footwear with greater cushioning apparently provokes a sharp reduction in shock-moderating behaviour..” (Robbins et al, 1991).

Conclusion

As you can see, there is a bit of conflicting research. In my opinion, just exercise common sense. In fact, my thoughts are summed up perfectly in this quote: “There is no conclusive evidence for barefoot running preventing injury, so if the shod runner is not presently injured, the old colloquial phrase, ‘‘if it ain’t broke, don’t fix it’’ should be followed.” (Murphy at al, 2013).