Minimalist shoes: Fad or functional? Published June 6, 2013 By Airman 1st Class Katrina Heikkinen 341st Missile Wing Public Affairs Office MALMSTROM AIR FORCE BASE, Mont. -- Considered by many as the world's greatest marathon runner, Abebe Bikila of Ethiopia became an instant legend after taking home a gold medal during the 1960 Olympics in Rome. Seven years later, Tim Johnston, a University of Cambridge graduate and lawyer, came in second place in the International Cross-Country Championships. Although some people may have scoffed at their choice of foot attire [or lack there-of] both became well-known for successfully running without shoes. Similarly to running barefoot, minimalist shoes or toe shoes, which simulate barefoot running, have risen in popularity in recent years after being marketed by mainstream brands. It is now common to see people of all ages sporting the popular shoes. But are these shoes beneficial or are they just a fad? According to www.Fitniche.com, minimalist shoes eliminate the downhill slope from heel to forefoot in shoes, which may result in a lighter foot-strike and decrease the force-of-impact on heels. "There have been suggestions that the definition of a minimalist shoe is the amount of heel to toe drop and [as that angle decreases] they become a minimalist shoe, rather than a regular workout shoe, but no one has officially drawn the line," said Kirk Clark, 341st Medical Operations Squadron exercise physiologist. "I think a lot of people have bought into it; but their feet, ankles, shins and knees hurt, because they haven't transitioned into the shoe properly." Anyone considering investing in new shoes should research their options thoroughly to ensure they get the perfect fit. But according to Clark, some people just shouldn't wear them. "First and foremost, if your current shoe is working for you, [as the old saying goes] 'if it ain't broke, don't fix it," he said. "If you aren't experiencing problems and your shoes are currently functional, then there's no need to change. The second group of people who are typically not going to be prime candidates are people who have low conditioning levels. This is because people with a low fitness level are more prone to a heel strike and are less likely to have the muscular structure to have a proper running form. The last group are people are those who are overweight, and this is because [the person's weight] has shifted their running gait, which affects how they run. Lastly, people with Achilles tendonitis and calf strains should stay away from minimalist shoes." If you don't fall into those categories, minimalist shoes may be the route for you. "Minimalist shoes could be for someone if they have the patience," Clark said. "Patience is necessary because they have to be willing to modify their gait, take three to six months to slowly transition into the shoes and thoroughly stretch their calves." Minimalist or toe shoes are not only free of some, if not all, cushioning, they're lighter and have the potential to be a useful strengthening tool, according to Clark. "A benefit of running or working out [in minimalist shoes] is that the runner can feel the ground better," Clark said. "Probably the best part is they force the runner to run lighter - meaning how their foot strikes - because it forces the runner to run on the balls of their feet. The difference between a heel strike and a ball-of-your-foot strike is tremendous, as far as orthopedic stress goes. I also think they'd be great shoes for strengthening, balancing and core training." The majority of humans have worn shoes since before they could walk, which indicates a shoeless transition will take much time, energy and possible pain. "To all of a sudden take that shoe away, put it in something that allows it to have a different form - yes there will be soreness," he said. "The transition from a regular shoe to a minimalist shoe should be very gradual. At the beginning, training in them should last no longer than two to five minutes." In addition to making the transition a gradual one, it is predominantly important to become aware of your gait and the category of shoes you fall under. While some people can wear minimalist shoes, others may need to wear shoes specifically tailored to their foot structure. "Training a good gait is not something that's autonomic for some people," Clark said. "A good gait needs to be a conscious thought. It is also important to know what category [of sneakers] you should wear, such as motion control, stability or neutral. Most people look at the bottom of their shoes and think that's how their running; but physical shoe-wear is not an indicator of foot motion, their gait or where the weight is placed. If someone's shoes aren't giving them any problems, stick with them. But if you don't know what kind of shoes to wear and if you're experiencing issues, then I would suggest scheduling an appointment with the Health and Wellness Center of the physical therapy office located in the clinic. Everyone is different and it's all on a client-by-client basis." While minimalist shoes may not be for everyone, the transition must require patience and dedication to help reduce pain and injury. For more information or to schedule a gait analysis, call the HAWC at 731-4633. Information from this article was taken from: http://www.runnersworld.com/barefoot-running-minimalism/brief-history-barefoot-running?page=single http://www.runnersworld.com/running-shoes/invisible-shoes-and-energy-savings-cushioning http://fitniche.com/2011/12/minimalist-shoes-the-simple-truth/