Shoes, Injury, Misinformation, and a Soap Box

Time to get a little preachy.

On Tuesday mornings I go to a business networking meeting before I go to my office.  I've been a part of that group for a few years now.  The other day I was wearing my Trail Gloves to work for a change of pace.  I've been preaching foot strengthening and barefooting for a few months now, and a few people have actually been genuinely interested.  Not necessarily about running barefoot, but at least in strengthening their feet up to help with things like plantar fasciitis and the like.

Before the meeting a few of us were talking and someone asked, "how long until we hear that those are bad for your feet?"  They had seen brands like Earth Shoes come and go (and incidentally come back again after a hiatus of 20 years).  Another example is the current mess rocker shoe by Sketchers and a few others.  Those rocker soles came out in the 1990's from a company called MBT (Masai Barefoot Technology).  Sketchers say they will supposedly tone your flabby butt so it looks a little more like a Victoria's Secret model all without you having to do anything but hoof it to the kitchen for another bag of Cheetos.  Probably not happening.  MBT says that their shoes mimic the natural motion of walking over soft uneven ground, based on their observations of the Maasai people in Africa.  They supposedly cause better posture and function.  MBT says on their website, "When the body is unstable, the body is stronger".  That is nonsense.  Ask a person with a torn, unstable rotator cuff how strong their shoulder is.  Strangely enough a University of Wisconsin study even found no significant difference in muscle activity when comparing the "toning" shoes vs. a regular athletic shoe.

So how long until minimalist shoes are bad for you?  Depends on who you ask!  Some physicians, podiatrists, etc. are already screaming dire warnings about taking the $400 arch supports out of your motion control shoes.  They are quite sure your feet will literally fall into pieces and you will have to balance on the bloody stumps that used to be your ankles.  That position is interesting because you won't find a medical doctor, chiropractor, podiatrist, or shaman that will recommend putting your toddler in a hard-soled supportive shoe.  Why?  Because it interferes with normal foot development and function.  The question is, at what point do our feet become so frail that we need to constantly encase them in a shoe that prevents movement?

I like to take a different route with my patients.  I give them strengthening and self-massage activities to do at home to strengthen the muscles in their feet and promote good circulation and a self-supporting arch.  I do those same things at home.  I firmly believe that strengthening the foot to support itself is a better way to go.  Orthotics aren't bad, and shoes aren't bad.  They are tools, but we have started to look at them as armor for our frail feet, and our feet have become frail because of it.  At this point I must admit I used to promote orthotics and supportive shoes to everyone.  Why did I do this?  It is what you are taught in school.  You don't question your instructors.  You nod, smile, and move on to the next topic.  Critical thinking is removed.  Barefoot should be a no-brainer for chiropractors.  We constantly promote natural healing and movement.  How can we in good conscience then say that your feet need constant outside support for the rest of your life?  There are instances where orthotics are appropriate, but they should be used as a temporary device while the foot is remodeled and strengthened to function naturally. 

To ensure full disclosure, there are some people who shouldn't be walking around barefoot.  If a diabetic (or anyone) no longer has sensation in their feet, barefoot probably isn't appropriate.  If you can't feel damage happening, you need some protection.  That's common sense.  I don't think that rules out some barefoot activity in a safe environment, or minimalist shoes for periods of time either.  That answer must come on a case by case basis.

My answer to the question of how long until a minimalist shoe is bad for you is simple.  Never!  They are a tool and should be used appropriately by someone who is instructed in their use and will use them appropriately.  In a perfect world, that could be nearly anyone!  Who does the instruction?  Well, you can find someone who is using them already and get a little instruction from them.  If your shoe salesman can't answer your questions, find a different shoe salesman!  In reality, the best teacher is your own feet.  If it hurts, you are doing it wrong.  Start slowly and build up activity as you are able!

Run on, runners!

Barefoot Running Form - From "A" to "C"

I've wanted to do a semi-educational post for a while rather than just relaying my modest accomplishments, so here it is!  Hold on interwebs, we are rocketing to Planet Knowledge!

As is the case with all good knowledge, most of what I'll relay to you is stolen from others.  Mostly from Jason Robillard.  I hope he wont mind.  He seems pretty laid back, so we should be just fine.  You know what they say about the quiet ones though...

A couple weeks ago I got to meet Jason when he was in Rochester to present a barefoot running clinic.  I even got some proof:

Jason and I at Tradehome Shoes.

Jason presented the new, simplified barefoot instruction program he and the folks at Merrell developed.  They call it BareForm Running and teach it via "The ABC's".  You can (and should) read the post on his blog about it  here, but I'll summarize quickly:

A= Align Posture.  Stand tall with a slight forward lean at the ankles, knees slightly bent.
B= Balanced Foot Strike.  Feet land under the hips, almost flat.
C= Cadence.  180 steps per minute.  A fast cadence helps ensure the balanced foot strike.

That is honestly enough to get you started.  You can check out his book to get some more details on form and such but the ABC's will get you going.  He is still giving his book away, or you can find it on Amazon if you want the hard copy.  I have the hard copy.  I like circling and highlighting things.

So, here are some tips and things I've learned the easy way (from others) and mastered the hard way (practice).

•  It is true that barefoot running leads to a forefoot or midfoot landing, rather than landing on the heel.  That does not mean that the heel doesn't touch the ground.  In fact, the heel and toes touch the ground a split second after the ball of your foot does.  Your foot lands almost flat.  This was a concept that I struggled with in the beginning and it caused me some problems, namely Achilles Tendonitis.  I was staying on the ball of my foot the whole time rather than letting my heel come down.  Which leads me to my next point...

• If you are thinking about trying barefoot running, go barefoot.  Don't try to change your form while wearing the same running shoes you have been wearing, which is exactly where I went wrong.  I developed my Achilles problems after doing a 5K wearing my New Balance shoes, but running "on my toes" the whole time.  At the time, that was how I understood barefoot form.  Had I taken my shoes off, and continued to run "on my toes", I would have soon gotten blisters or some severe foot pain and had to stop running.  My feet would have told me pretty quickly that I was doing something wrong.  I had shoes on though, so I missed the message.  You should save the minimalist shoes for non-barefoot friendly terrain too.  Go barefoot and learn faster.  Once you have good form, those minimalist shoes like the Merrell Trail Glove or Vibram Five Fingers are great for hostile environments.

• Do a lot of barefoot walking outside.  No amount of walking around the house barefoot can prepare you for the sidewalk down the street that is littered with acorn or walnut shells.  Squirrels by nature are evil creatures and they hate people, especially barefoot people.  Their primary means of attack is covering sidewalks with sharp pieces of debris.  Walking barefoot outside will help desensitize your feet to the small debris that will likely be in your way.  It may also give you a clue on routes to avoid when you are out running barefoot.  Your feet become accustomed to little rocks and debris, but not if you stay on carpet.

• Speaking of soft surfaces, don't try to start on grass.  Find some pavement or a smooth gravel or dirt trail.  Grass is a reward for good form.  Running on a hard surface will give you more feedback and allow your form to improve faster.  I have found that when I'm running on grass I tend to start heel-striking right away.  When I got lost on a run a few weeks ago, I veered on to the grass for a bit when my feet started to get sore and I immediately started to land on my heels.  

• Start small and work up from there.  If you are already a runner, don't go out and just do your normal mileage barefoot.  That will likely hurt.  There are a few superheros out there that can transition really quickly with no ill-effects, but most of us need to build distance and speed with a healthy dose of time.

There's a few tips to get you started.  The only way to learn is to go out and practice.  Kick those shoes off and take a walk around the block.  Bring your dog with you.  He will appreciate the walk, and you just might start to remember that being barefoot is fun!  My next post will give some visualization tips on proper running form.  I need some things explained to me a few times in a few ways before I really understand so my hope is to get you thinking about form in different ways to find the best way for you.

Questions, thoughts, or just want to tell me to buzz off?  Leave a comment below or search Barefoot Chiropractor on Facebook.  Look for the picture of my feet!

Merrell Trail Glove Review

All the cool kids do reviews of stuff so I thought I had better do it too.  It is my hope that this review will gain me a lot of cool points.  What are cool points you say?  Well, if you have to ask, you don't have any.  But reading this review will get you a starter set of one cool point and an Abercrombie baseball cap (subject to availability) that you can wear everywhere you go.  That is how you start collecting cool points.  With enough cool points you can earn free stays at Marriott Hotels (subject to participation).  Sharing this post with a friend will net you two bonus cool points.  You know you want them.  But I digress...

When I tell people I run barefoot they always say, "Oh!  You mean in those toe shoes?"  I reply "No.  No shoes.  Barefoot."  Then I go on to say I do have a pair of minimal shoes that I wear sometimes when conditions call for it.  Those shoes are the purpose for this post.


A few years ago, humans started walking the earth.  We mostly ate stuff that we found growing in the dirt or on trees, and occasionally we bagged a deer for dinner.  Before the invention of the .270 caliber rifle we used spears to get those deer but before that we actually ran those babies down.  Its called persistance hunting and some tribes still do it today.  You see, deer can't breathe or pant all that well when they are on the run and will quickly overheat if kept running for too long, allowing your caveman ancestors the chance to stick a stone knife in the deer and have venison for supper.  Our feet allowed for that awesome running ability and shoes didn't come into the picture for quite a while.  Even when Sir Roger Bannister ran the first sub-four minute mile his shoes were little more than a few strips of leather and some spikes.


Vibram put their Five Fingers shoes (the "Toe Shoes") on the market in 2005 and the minimalist shoe market has been expanding ever since.  Merrell Released the Trail Glove in February 2011 and were the first major name shoe company to release a zero-drop shoe.  I purchased a pair because I wanted to get going on my transition to barefoot running without taking as much time to desensitize my feet.  (You can read some of that adventure here.)  These are my first minimalist shoe, so this is my first review.  Bear with me.


These shoes are pretty sweet looking.  Price is about $110 retail and you can find retailers on their website, or buy direct from there.  I would suggest going to a retailer and trying them on.  The fit isn't custom, but it will be snug to your foot and you want them to fit correctly.  Sockless is the preferred method for this shoe.

There is a few different choices of color scheme.  I liked this one called "Dark Olive and Kryptonite".  I wonder if they had to license the word Kryptonite.  Inquiring minds want to know.  The uppers are mostly a super-breathable mesh, bonded to the sole.  The mesh keeps your feet cool, and would help the shoes stay a little drier if you are running in wet conditions.

Side views of the shoes.  You can see how thin the sole is, and how flat they are.  Zero-drop!  The average running shoe has a 12mm drop from heel to toe.

The soles are by Vibram.  That means a long life, like thousands of miles long.  You can see how the toe of the shoe curls up a little.  That is called toe spring and I'm assuming it is just due to the molding of the sole.  Not to worry though.  The soles are so flexible that they flatten out when you put them on.  The sole material comes up the front of the shoe to protect the tips of your toes in case you kick rocks on the trail.  Smart.

Here is one of the shoes rolled up.  If you are going to review a minimalist shoe properly, you have to do this.  It proves that the shoe can be rolled up, I guess. 

Here is the shoe on my dog.  Dogs love them, because Merrell doesn't test their products on animals. For the record, I have a big dog not freakishly small feet.

I started wearing these around just casually before I started running in them.  I love the way they fit close to your foot but they never restrict movement at all.  The large toe box isn't clunky in the least.  Running in them is also very comfortable, if using proper form.  I've seen some blog posts where people had a seam inside the shoe or something rubbing on their foot and they have a big hole in their skin by the end of a run.  I haven't had that happen to me.  The seams are very smooth inside.  The nail on my big toe does hit right behind the rubber at the front of the shoe on the mesh upper and I was worried that might cause some issues but it hasn't yet.  I have worn them to work a few times and one day wore them for 15 hours straight through the work day and part of Relay for Life.  They were comfortable all day.


If you have read some of my previous posts you know that I was trying to move to a forefoot strike before making "the big switch" so I was still running in a pair of New Balance shoes.  I finally put these shoes on for a run after my NB's got soaked on a run in the rain and were still wet the next time I was heading out.  I took the Trail Gloves out for a run that day, and I haven't put the NB's on since.  I was going to use the NB's for the Warrior Dash, but I ended up using the Trail Gloves instead.  Smart.  They cleaned up easily.  A few rinses in the hotel shower and then tossed them in the washing machine in an old pillow case when I got home.  Air dry them and POOF! Clean shoes.


I typically run on streets and paved trails, which is not technically what these shoes are designed for.  There are some lugs for traction under your toes, but they don't interfere on the pavement especially for someone like me who is newer to barefoot and minimalist running.  Some of the more seasoned barefooters don't like these shoes for pavement because of the bumpy sole.

I haven't run in them since the Warrior Dash, but it is starting to get dark a little earlier at night so my runs during the week will soon be in these shoes unless I can get out in the daytime.  I love running in them and they are as close to barefoot as you can get without being barefoot.  If you step on rocks, you will feel it through the shoe.  The pain will be significantly less however.  If you are interested in getting started in barefooting, but aren't ready to give up the shoes yet, these are a great choice.  Give them a try!


Merrell has a bunch of new minimal shoe styles coming out next year.  If you happen to be a Merrell executive, I'd love to help review them.  I know you were impressed by this review, so let's make it happen.  For a sneak peak of some of the upcoming styles, see what Last Place Jason had to say.  Personally I'd love to get my mitts on a pair of Rapid Gloves.  I think they look pretty sweet.


Run on, Runners!