One article on PainSci cites Lieberman 2010: Does barefoot running prevent injuries?
PainSci summary of Lieberman 2010: ?This page is one of thousands in the PainScience.com bibliography. It is not a general article: it is focused on a single scientific paper, and it may provide only just enough context for the summary to make sense. Links to other papers and more general information are provided at the bottom of the page, as often as possible.
This paper shows that “habitually barefoot endurance runners often land on the fore-foot before bringing down the heel” and “generate smaller collision forces than shod rear-foot strikers,” which “may protect the feet and lower limbs from some of the impact-related injuries now experienced by a high percentage of runners.”
Later work has challenged this conclusion; see Udofa et al.
Trying to infer injury prevention outcomes from these findings is pure guess work. It’s so, so, so easy to see the words “smaller collision forces” and assume that this is a good, injury-preventing thing, but that is really just not a safe assumption. For all we know, that smaller collision force (assuming it’s real) is coming at the expense of, say, much greater stresses on your calves and achilles to control the sproingier ankle action … which might protect against shin splints, but send achilles tendinitis rates through the roof. We don’t know that stuff, and we can’t know until thousands of runners have been carefully studied.
original abstract †Abstracts here may not perfectly match originals, for a variety of technical and practical reasons. Some abstacts are truncated for my purposes here, if they are particularly long-winded and unhelpful. I occasionally add clarifying notes. And I make some minor corrections.
Humans have engaged in endurance running for millions of years, but the modern running shoe was not invented until the 1970s. For most of human evolutionary history, runners were either barefoot or wore minimal footwear such as sandals or moccasins with smaller heels and little cushioning relative to modern running shoes. We wondered how runners coped with the impact caused by the foot colliding with the ground before the invention of the modern shoe. Here we show that habitually barefoot endurance runners often land on the fore-foot (fore-foot strike) before bringing down the heel, but they sometimes land with a flat foot (mid-foot strike) or, less often, on the heel (rear-foot strike). In contrast, habitually shod runners mostly rear-foot strike, facilitated by the elevated and cushioned heel of the modern running shoe. Kinematic and kinetic analyses show that even on hard surfaces, barefoot runners who fore-foot strike generate smaller collision forces than shod rear-foot strikers. This difference results primarily from a more plantarflexed foot at landing and more ankle compliance during impact, decreasing the effective mass of the body that collides with the ground. Fore-foot- and mid-foot-strike gaits were probably more common when humans ran barefoot or in minimal shoes, and may protect the feet and lower limbs from some of the impact-related injuries now experienced by a high percentage of runners.
- “Running ground reaction forces across footwear conditions are predicted from the motion of two body mass components,” Andrew B Udofa, Kenneth P Clark, Laurence J Ryan, and Peter G Weyand, J Appl Physiol (1985), 2019.
Specifically regarding Lieberman 2010:
- “Lieberman says barefoot running is better than shoes,” Alex Hutchinson, Sweatscience.com.
- “Brains Plus Brawn,” Daniel E Lieberman, Edge.org.
This page is part of the PainScience BIBLIOGRAPHY, which contains plain language summaries of thousands of scientific papers & others sources. It’s like a highly specialized blog. A few highlights:
- Relationships Between Sleep Quality and Pain-Related Factors for People with Chronic Low Back Pain: Tests of Reciprocal and Time of Day Effects. Gerhart 2017 Ann Behav Med.
- Modulation in the elastic properties of gastrocnemius muscle heads in individuals with plantar fasciitis and its relationship with pain. Zhou 2020 Sci Rep.
- Association Between Plantar Fasciitis and Isolated Gastrocnemius Tightness. Nakale 2018 Foot Ankle Int.
- No Added Benefit of Combining Dry Needling With Guideline-Based Physical Therapy When Managing Chronic Neck Pain: A Randomized Controlled Trial. Stieven 2020 J Orthop Sports Phys Ther.
- Effectiveness of customised foot orthoses for Achilles tendinopathy: a randomised controlled trial. Munteanu 2015 Br J Sports Med.