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Dr. Grünberg's Movement Medicine

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Dr. Grünberg's Movement Medicine
Discover the power of barefoot training

Barefoot Training - Forefoot Running - Foot Musculature - Running technique - Injury Prevention

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Dr. med. Lisa Grünberg
Dr. med. Lisa Grünberg

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Imagine stepping into the footprints of one of our oldest ancestors, who tirelessly roamed vast expanses of land – completely without the modern, cushioned runners that dominate our shoe shelves today. This idea is not so far-fetched, as in the world of barefoot running, we recognize a return to an ancient, natural form of movement. But what would be the health benefits if we simply set our shoes aside today?

Barefoot training means forgoing the wearing of shoes while running or participating in sports. Originally, barefoot walking was the natural mode of locomotion for humans, and many argue that it helps us return to our roots. Shoes, especially those with springy cushioning and stabilization, are foreign to natural running. In fact, a shoe alters the natural gait cycle by shifting the impact to the heel area. When walking barefoot, the forefoot is primarily utilized, reducing stress on the knees and improving balance.

Barefoot running offers several health benefits. Studies show that running without shoes increases cadence and enhances energy absorption at the ankle joint. This is more beneficial for the body, as knee stability increases and the risk of injury can be decreased [1]. Moreover, barefoot running promotes the strengthening of the foot muscles, improving balance and making the feet more resilient. Long-term benefits such as the prevention of back pain through a more natural posture are also possible.

A significant study suggests that barefoot training coincides with a transition to a forefoot strike, which lowers the vertical load rate and ensures that less energy is absorbed in the knee joint [1]. The evidence indicates that the choice of running technique is more critical for injury reduction than the type of shoes. The quality of these studies is high, as comprehensive biomechanical measurements and clinical outcome analyses have been conducted. However, it remains important to consider potential transitional risks, as minimalist footwear can also impose greater stresses on the ankles if the adjustment is not gradual.

Start with short barefoot runs on soft, safe terrain to gradually acclimate your body to the new running style. Focus on a gentle forefoot strike. Strengthen your foot muscles with simple exercises such as toe raises or arch exercises before increasing your running distances. These measures can help minimize potential injury risks while you benefit from the advantages of barefoot training [1].

Barefoot training might be the secret ingredient to rediscovering natural strength and movement efficiency. With the right approach and a gradual adaptation to this technique, you can strengthen your body while minimizing injury risks. Let’s return to our roots together and feel the ground beneath our feet!

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  • Conduct controlled barefoot runs on safe terrain to reduce the susceptibility to injuries and improve running efficiency. [1]
  • Strengthen your foot muscles with simple exercises such as toe raises or arch exercises before increasing your running distances. [1]
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