Recognize that your feet contain 10 muscles in four layers, capable of strengthening just like your quads or biceps. Challenge the mindset that feet inherently require permanent external bracing, as continuous support can weaken these muscles.
If using orthotics, slowly reduce their use over two to three weeks, starting with short periods (e.g., an hour) without them. Simultaneously, perform foot strengthening exercises and listen to your body, reinserting orthotics if feet become sore, to allow intrinsic muscles to adapt and strengthen.
Transition to minimalist shoes (no midsole, no arch support, flexible heel/upper, rollable) for walking and eventually running. This choice strengthens foot muscles and allows feet to function as they evolved, potentially reducing injury risk across the lifespan.
Aim to land on the ball of your foot when running, as this reduces impact forces and shifts load from the knee to the stronger ankle and calf muscles. This pattern is associated with a smoother, more gentle application of force, which can lower the risk of running-related injuries.
When changing to minimalist shoes or a forefoot strike, allow ample time (e.g., 1-3 months) for your feet and ankles to adapt. Start by walking briskly for 30 minutes in minimalist shoes before slowly interjecting short periods of running, to prevent overuse injuries like plantar fasciitis or metatarsal stress fractures.
If attempting a forefoot strike, do so in minimalist shoes. Forefoot striking in conventional shoes can lead to increased plantar flexion, greater load on the Achilles and calf, and increased medial-lateral forces, potentially causing injuries to the Achilles or peroneal tendons.
If you continue to be a heel striker, ensure your shoes have adequate cushioning under the heel. This helps to attenuate the hard impacts associated with heel striking, which can otherwise lead to a quicker application of force (higher load rate) and increased injury risk.
Incorporate training on hard surfaces to teach your legs to be compliant and attenuate shock effectively. While starting on grass is acceptable, training predominantly on hard surfaces helps develop the necessary leg stiffness modulation for most running environments.
If you are not currently fit, prioritize developing strength and motor control before starting a running regimen. Running without adequate fitness can lead to injuries because your body lacks the muscular control to cushion and manage impact forces.
If experiencing IT band syndrome, investigate and address mechanical issues such as inward angulation of the thigh, pelvic drop, and internal rotation of the tibia. These factors can excessively stretch the IT band, contributing to pain and inflammation.
Understand that changing established gait patterns requires significant practice and patience. Utilize feedback (e.g., visual, proprioceptive) to learn correct movements, gradually fade external feedback, and commit to consistent practice over an extended period (months) for lasting change.
After completing gait retraining, increase running intensity and distance very slowly. Even with improved mechanics, tissues need time to adapt to new loading patterns, and rushing this process can lead to re-injury.
Even if uninjured, consider gait training focused on landing softer, as studies show it can significantly reduce running injuries (e.g., 62% reduction in novice runners). This proactive approach can help maintain mechanics that keep you below your injury threshold.
Provide children with minimalist footwear from an early age to allow their feet to develop naturally. This approach supports the development of strong, functional feet, potentially preventing future musculoskeletal issues.
Encourage children to engage in diverse physical activities and adopt varied postures like squatting or sitting on logs, rather than prolonged sitting in chairs. This fosters physical literacy, core stability, and overall musculoskeletal health, aligning with evolutionary movement patterns.
Support and encourage daily physical education in schools that includes calisthenics, upper body strength exercises (e.g., monkey bars), and varied movement, beyond just team sports. This helps children build fundamental strength and physical literacy.
Advise children to participate in multiple sports and varied physical activities rather than specializing in a single sport. This reduces the risk of burnout and injury, promoting healthier overall physical development.
Go barefoot frequently to allow your feet to develop natural calluses. These calluses provide a protective layer against elements, similar to how other animals’ feet are adapted to their environments.