Do – Run on a clean, paved surface

As long as you are using the proper gait (forefoot or midfoot strike pattern), running on a hard surface can be safe.  It doesn’t matter whether you run on a hard or soft surface because your body will naturally adjust its impact force.  Running on a clean, paved surface will also help prevent you from stepping on rocks or tree roots that might be present on some grass trails.

Don’t – Assume Barefoot Running Means “Without Shoes”

Barefoot running doesn’t literally mean running without shoes, rather it is a style of running that emphasizes striking with the forefoot, not the heel.  You can seek out “minimalist footwear” that will naturally adjust your strike pattern to a barefoot gait.  Minimalist shoes should:

• Have the same amount of padding in the forefoot and the heel (regular shoes usually provide more cushioning in the heel)
• Be flexible
• Bend at the midfoot.  Stiffness in the arch of the foot can prevent the natural running gait.

Do – Pace Yourself

When transitioning to a barefoot style, it’s important to slowly work up your distance.  Because your feet may be adjusting to a new strike pattern, there’s a good chance you’ll be putting more strain on areas in your legs and ankles that aren’t used to being worked in excess.  Start by walking barefoot to get the feel of the new strike pattern, and a good rule of thumb is to run no more than a mile in the first week.  Gradually work your way up in the following weeks, and always stop if you feel pain in your feet.

Don’t – Run When it’s Too Cold

We’ve already discussed some of the troubles barefoot runners face during the winter months, but it’s important that you don’t take your workout outdoors too soon.  If you lose sensation or feel numbness in your toes, head back indoors.  Not only are you risking permanent damage, but you may not notice a foot injury like an open cut if you can’t feel your feet.  Minimalist shoes can also help keep your feet warm during colder temperatures.

Do – Consult a Foot Specialist If You Have Any Questions

If you have any questions about barefoot techniques, or about whether you should transition to the style, consult with a certified foot specialist.  In some cases, people with previous foot issues like stress fractures or deformities may be putting their health at risk by running barefoot.  Some people need the extra cushioning in their shoes, so talk to a specialist if you have any questions.

Related source: Barefootrunning.fas.harvard.edu

If you’re a barefoot runner, feel free to help expand this list in the comments section or on Twitter @anklefootmd.

The post 5 Do’s and Don’ts of Barefoot Running appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

1)      Don’t Buy Online – While the internet may offer a wider selection than Dick’s Sporting Goods, there is one huge advantage that retail stores offer; you get to try on the cleats.  Even if you know your shoe size, trying on the cleats can ensure that they are comfortable in all the right spots.  If you buy shoes online, you might end up with a shoe that squishes your toes or one that is loose around the ankle, which can put you at a higher risk for injury.  With that in mind, some websites allow you to ship an online purchase to a store for pick-up, which means you’ll have the chance to try them on in the store.  If they don’t fit, you can simply return them while you’re there.

2)      Check the Rulebook – Depending on the level of play, most leagues will have different rules regarding footwear.  Some leagues will allow metal cleats, while others will require all spikes to be rubber.  Double check with a coach or the league rulebook to ensure that you are shopping for the right type of cleat.

3)      Consider your “Tops” – Baseball shoes come in all shapes and sizes, but there are three main types of shoes.  There are high tops, mid tops, and low tops.  The “tops” is in reference to how high the shoe comes up the ankle.  High tops provide the most ankle support, while low tops are the most lightweight.  Choose the appropriate shoe for your situation.  If you’ve had past ankle problems or you know you won’t be stealing a lot of bases, consider a high or mid top to give your feet the best protection

4)      Buy Snug – Athletic shoes are different than your average shoes because they are developed to accompany a lot of quick twists and movements.  When buying shoes for a particular sport, it’s very important to buy something that offers a good deal of support and protection for your ankles.  As we’ve mentioned, ankle sprains are one of the most common injuries in sports, and the problem is only exacerbated if your shoe doesn’t offer adequate ankle support.  If you feel like you’re in between sizes, go with the shoe that feels a little too tight rather than the one that is a little too loose, even though you might think you’ll “grow into them”.  Shoes expand a little as they break in, which means the tighter shoe will feel better over time, while the looser shoe will provide you with less ankle support.

5)      Practice Running in your Shoes – This is especially important if you’re making the transition from rubber cleats to metal cleats.  Metal spikes provide more traction than rubber cleats, but they can lead to more injuries if athletes don’t know how to use them properly.  Because metal cleats offer better grip, athletes sometimes suffer knee and foot injuries if the foot twists while the shoe is stuck in the ground.  Practice running and sliding in your new cleats so you are comfortable going at full speed during games and practices.

The post 5 Tips for Buying the Right Baseball Cleats for your Feet appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.