I received a comment on a recent blog post about runners wearing Vibram FiveFingers. Debra Martin, MSPT, CLT, sent me a link to an article on “Injury Report from the Sump Jump.”
“It was thrilling to see almost 800 people run off from the starting line at this year’s Stump Jump 50Km event. Overall the injuries were few, considering the number of people out there. But there were a few patterns that were noteworthy, so here is a summary for you to learn from in preparing for your next trail race!
We actually had a line waiting for wound care after the 11 mile race due to the scraped up knees, with a few palm and finger cuts for good measure – just a matter of going fast on a technical trail here. I was very pleased that there were few twisted ankles throughout the day! I hope that was the result of trail runners working on their balance and ankle strength over the past few months and not just plain luck.
The toe injuries I saw came from people wearing – can you guess? Vibram FiveFingers shoes during the race. One person jammed their toe against a rock, twice, and has a possible fracture at the base of his toe. The other either dislocated or fractured his little toe when it split on the other side of a bush/tree.
You can find my notes on barefoot running/wearing Vibrams on the wall of this Facebook page. Yes, wearing these shoes can build strength in your ankle and foot. However, racing in them on technical trails… well, these injuries can happen. The bad part is that you will need to keep moving with a toe swelling up in it’s little compartment, and it will be used to help you push off and “grab” the terrain for the rest of the race. Just something to keep in mind when choosing footwear for your next race!”
Injury Report from the Sump Jump
Comments
I suspect this is a foretelling of injuries to come. Sure, runners get injured all the time. But when one changes their footwear to Vibrams, they need to be aware of the trail even more than other runners wearing shoes.
Barefoot and Minimalist Footwear Advice
Take the time to learn how to “read” the trail. Learn how to react to rocks and roots and other common obstacles. Learn how to change your stride mid-stride to avoid turning an ankle. Learn to be patient and don’t do too much too soon.
When venturing barefoot onto trails or even on pavement, you should take a few precautions. Start slowly with short barefoot excursions to give your feet time to adjust. Your feet are used to the support and cushioning of shoes, and going without will make a sudden change. Be attentive to the conditions of the path underfoot. Your feet can be cut or punctured by debris on the road or trail. If you want to run barefoot, start by walking.
Walking and running barefoot can be an excellent way to condition your feet in order to prevent blisters when you do wear boots or shoes. Your skin will be tougher and you may develop calluses. Yet, be forewarned: this is no guarantee that you will not get blisters. Remember that when it is raining, the moisture will soften the skin on your feet. That’s a good time to switch to one of the minimalist shoes.
Aside from the possibility of cutting your feet on glass or metal, if you have any cuts or open skin on your feet you run the risk of picking up an infection. Another concern is skin that calluses over. These calluses can split into fissures, or cracks in the skin. This opens the inner layers of skin to a greater risk of infection. If you step on something sharp and get a puncture wound, seek medical care. Puncture wounds typically close up and this seals any debris, germs, or contaminants inside the wound. If you choose to go barefoot it’s smart to take care of your feet. There is no point in getting an infection through carelessness.
After reading about all the possible injuries from going barefoot, you may be worried. Going barefoot may be the goal of many athletes, but in reality, wearing minimalist shoes will provide protection and enhance the “barefoot” experience. Tellman Knudson likes FiveFingers, especially for people who:
- Don’t want to deal with the pain of running barefoot
- Want to minimize the risk of stepping on something that could hurt them
- Run on hot surfaces where their feet would roast without protection
- Are in the process of transitioning from running in “normal shoes” to running barefoot
Remember that switching to barefoot running or minimalist footwear does not mean you can’t ever run in shoes again. Many athletes employ a combination of barefoot or minimalist and shoes. Running minimalist helps focus on good form, and for many, will reduce injuries. If you want or need something more substantial than FiveFingers, consider using one of the minimalist shoes such as Inov-8, Nike Free, Newton, New Balance 800, or Terra Plana. These replicate the free and natural flexible motions of your feet better than the usual running shoe.
The above advice is part of the new chapter on barefoot running in the January release of the fifth edition of Fixing Your Feet.