Minimalist or barefoot-styled shoes are becoming more popular for a number of different reasons. Some people simply like the feel of a minimalist shoe, while others feel they promote a more natural footstrike pattern than what may happen if you’re wearing an overly-cushioned athletic shoe. Whatever you choose, if you are considering switching to a minimalist option, new research shows that you need to gradually make the switch over.
Switching To Minimalist Shoes
To get a better understanding of the forces at play when switching to a minimalist shoe, researchers at Oregon State University – Cascades decided to conduct a small scale study. They decided to focus on how switching to a minimalist shoe could impact the foot health of pre-adolescents and youth athletes, who are more likely to be going through a period of rapid growth and development.
Researchers asked a group of 14 active makes between the ages of 8-14 to run 15 meters:
- Barefoot
- In a traditional running shoe
- In a minimalist shoe
Sensors monitored movement patterns and force data for all the tracked runners. Researchers initially assumed that certain stress forces would be reduced in participants when running barefoot or with minimalist shoes because of how the lack of traditional shoe protection would naturally alter their running form, but that didn’t appear to be the case.
“Our biggest finding was that when they were running barefoot or wearing minimal shoes, we saw an increase in loading rates – a metric associated with an increased risk for developing stress fractures and plantar fasciitis,” said lead author JJ Hannigan, an assistant professor in the Doctor of Physical Therapy program at OSU-Cascades and co-director of the FORCE biomechanics lab.
The team found that the average loading rate – the runner’s ability to dissipate force upon impact – more than doubled when running barefoot and nearly doubled when wearing a minimalist shoe compared to a traditional shoe. Researchers discovered that although most seasoned barefoot or minimalist runners adopt a forefoot strike pattern, none of the participants in the study exhibited this foot-strike pattern. While it’s likely that they would eventually alter their gait and minimize this loading rate, it didn’t happen right away, and that should serve as a warning to anyone considering switching to a minimalist shoe.
“The message is if you’re interested in transitioning into a minimal shoe, moderation is really key. If your child has only worn traditional shoes, then you really need to be careful with that transition,” said Hannigan. “It’s important to consider that if adolescents transition too quickly to running barefoot or in minimal shoes, they may be increasing their risk for injury.”
We want to make it clear that we’re not advocating against barefoot or minimalist shoes. After all, nobody comes out of the womb with shoes on, and our ancestors did just fine without a protective pair of Nikes on their feet. We just want to highlight the importance of a gradual transition when making a significant change to your footwear. That sentiment holds true in other areas of your life as well. If you’re taking on a new exercise program or starting a new diet, a gradual introduction is better than an abrupt change to your habits. If you’re thinking about switching shoes, ease into the new pair so that your feet can get used to the different forces and stresses at play.