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Libermann's theories

Bulky shoes?

Hard to implement

Part of solution for some

For some, ALL of solution

Completely ineffective, cause of their problems

Habitually barefoot (or never worn shoes)

Biomechanical changes produced by barefoot running are not necessarily positive!

Recognize that barefoot running is a skill

± 90%

± 10%

± 50%

Shoes & Injury

  • Shoes reduce risk of injury?
  • NOT a single paper
  • Current evidence (risk unchanged & higher in expensive shoes)

Richards et al, 2009

Knapik et al, 2010

  • People who habitually run barefoot are more likely to forefoot (or midfoot) strike
  • Habitually shod (worn shoes whole life)
  • The majority of shoe-wearers are heel-strikers

Truth or myth?

  • Need to cool down?

  • Prevent venous pooling

Evidence Based Review of Running Barefoot vs Running with Shoes

Nature 463: 531-5

Lieberman et al, 2010

Habitually barefoot vs shoes

  • Just a fad?
  • Or niche market?
  • Running shoes influenced by? Vin

Lananna

Bonnaci et al, 2013

Lactic acid

  • Flush it out?
  • What works?

Sports drinks

  • Replace your Na levels?
  • Muscle cramps?
  • Energy drinks – Red Bull

Others

DOMS

  • What causes DOMS?
  • How to prevent it?

  • Toe spring?
  • Wear out my knees?
  • Overuse or trg load?

Different foot types?

All I wanna do is run ...

Individualized approach

  • Lieberman’s theories
  • Bulky shoes numbered?
  • Hard to implement
  • Part of solution for some
  • For some, ALL of solution
  • Completely ineffective
  • Cause of their problems

Choosing running shoes by foot type?

Elite runners

  • Barefoot?
  • May not be practical
  • Muscle fatigue – loading?

Gino Ng

Sports Physiotherapist

B App Sci (Physiotherapy)

Msc (Musculoskeletal & Sports Physiotherapy)

CKTI

  • 37-56% will get injured
  • Normal, high arch, low arch?
  • Trg advice & prescribe footwear

Richards et al, 2009

Devil's Advocate view

  • Shoes abnormal, barefoot normal
  • Ancestors great runners because of?
  • Injury rates haven’t changed, shoes don’t work?

Recommendations

  • Injured
  • Not injured
  • High mileage
  • Constantly battling injuries

What are maximalist shoes?

"Forget what you know"

In conclusion...

You can work hard and aim for best results,

BUT...

Evidence AGAINST shoes

  • Bulky motion control
  • “Feet you wear” or “Free”
  • Almost all companies – minimalist concept
  • Few “stubborn” survivors
  • New brands

Orthotics?

...this is totally unpredictable!!!

Maximalist shoes

  • Thickly cushioned

  • Kipchoge’s Alphafly

  • Heard of Reid Coolsaet?

Peruth Chemutai

Lao Tzi's -Tao Te Ching

Theoretically, BF running can reduce impact forces, loading rates

Questions?

Thank you.

gino@sportssolutions.com.sg

www.weloverunning.blogspot.com

www.physiosolutions.blogspot.com

FaceBook (Sports Solutions group)

But, this depends on running 'barefoot CORRECTLY

Maximalist shoes

  • Subjects had 6/52
  • How they fared?
  • Another gp of mixed runners NB

Hannigan and Pollard (2018, 2019, 2020)

Iliotibial Band (ITB)

Fascia - "biological fabric

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