Form and Function – Foot structure and running style

A recent article out of Pennsylvania State University kinesiology research shows that sprinters and non-sprinters have measurable differences in their foot structure and the muscles affecting them.  With a relatively small sample size, 16 runners, they compared MRI images to find shorter Achilles tendons and longer ‘big toe’ bones on average in sprinters than in non- sprinter runners.  The men examined in the study were all active athletes of several years duration.  The rational of a more efficient lever arm because of these findings is interesting for kinesiologists, but somewhat misleading from our point of view.

Shortening of the Achilles tendon may contribute to greater speed in competitive sprinters, but it can have detrimental effects in the long term.  The metatarsals are the long bones behind your toes that take up a good portion of your foot. They do create a lever action where they meet the toes during normal heel to toe walking or running.  When instead, as in sprinting or wearing high heels, they take the full force of your body weight on one leg problems can occur. It is true that the tendons and muscles transfer the force through your foot and up your leg as the barefoot philosophy relates. Unfortunately, without carefully building up the muscles or bone tolerance, fractures can and often do occur. Spending too much time on your toes either in heels or while running can lead to stress fractures or actual breaks in your metatarsals

This isn’t to say that sprinting or barefoot running doesn’t have a place in your running regime.  Implementing these things as a part of your running routine can help to diversify and build on your abilities. We strongly encourage you to implement a variety of stretching techniques to keep any of your leg muscles from become tight or contracted.  It is a good idea to see your Austin podiatrist to address any concerns or problems with your running regime.  Be sure to slowly introduce changes to your running regime and limit the amount of time you spend on the balls of your feet. 

Vivo barefoot® – Another option for the barefoot runner

We hope you have taken the time to educate yourself about minimalist or barefoot running before you have tried it.  Barefoot running isn’t for everyone.  We have discussed it before in this heel pain blog.  There are many proponents touting the benefits of it, but there are just as many medical professionals pushing for you to remain cautious.  The biggest concern is injury and infection that can come from getting something stuck in your skin, a big risk when running without any protection.   This concern is decreased with the use of so called ‘minimalist shoes’.   These ‘shoes’ offer a layer of protection for your skin while lacking the support of traditional running shoes.

There are many options out there is you are shopping for these minimalist shoes. Today we want to highlight one of those options; the Vivo barefoot®.  These shoes claim to be the first of these minimalist shoes on the market.  They claim to offer protection against punctures but with a specialized sole that allows for proprioceptive feedback.  Proprioception, your body ability to recognize positioning and to adjust muscle strength accordingly, has been a key to physical and rehabilitative therapy for some time.  A key to recovering from ankle sprains and injuries is early therapy to allow for this sensation to help guide you body to heal properly.  The theory is that this same proprioception can help strengthen the muscles in your foot, making you a better runner.

We feel this shoe is best suited for the committed or competitive runner who would like another element added to their training regime.  By wearing these on your off days, or for your occasional short distance, you may help the muscles in your feet to work better.  These muscles have a great influence on the joints and structure of your foot.  We have to recommend that you have your foot assessed by an Austin podiatrist.  Everyone’s foot structure is different and you should make sure that yours will function well with minimal support.  Doing so can keep you from having heel pain and many of the other injuries that are starting to surface in barefoot runners.

Austin Foot and Ankle Specialists Position on Barefoot Running

Barefoot running has become an increasing trend, and a possible alternative or training adjunct to running with shoes. While anecdotal evidence and testimonials proliferate on the Internet and in the media about the possible health benefits of barefoot running, research has not yet adequately shed light on the immediate and long term effects of this practice.

Barefoot running has been touted as improving strength and balance, while promoting a more natural running style. However, risks of barefoot running include a lack of protection--which may lead to injuries such as puncture wounds--and increased stress on the lower extremities. Currently, inconclusive scientific research has been conducted regarding the benefits and/or risks of barefoot running.

We encourage our patients to consult with a podiatric physician, like ours, with a strong background in sports medicine to make an informed decision on all aspects of their running and training programs. If you have any questions call 512-328-8900 or follow us at http://www.austinfootandankle.com./

Heel Pain – A Runner’s Worst Enemy

Whether you are a seasoned runner who has upped their mileage, or is utilizing new footwear; or a newbee just began to run, heel pain can strike you down.  You don’t have to cover much distance before each heel strike makes you wince with pain.  A day worth of rest may calm it down, but it remains a constant nagging pain.  If this is happening to you, make a visit to Austin Foot and Ankle Specialists. 

There are a number of reasons the pain could be occurring from plantar fasciitis to stress fracture.  Each possible cause needs to be considered so that the proper treatment can be used.  There are a variety of modalities that can be used, such as extracorporeal pulse activation therapy or specialized shoe inserts. The sooner you can have the problem identified, the sooner you can get back to your running routine.

 Your foot mechanics are often the biggest controllable factor to any foot problems.   Everyone’s feet are different and not every brand of shoe will work for every person.  Running shoes typically have a good amount of support and control they provide the feet they cover.  That doesn’t mean each shoe is providing the best support to YOUR feet.  

The best way to do that is with a custom orthotic.  I’m not talking about the Dr. Scholl’s Custom Fit Orthosis kiosk at the store.  ‘Custom Fit’ is a marketing term that is a misnomer as these are not specific to your foot and your foot alone. These are actually just a generally manufactured padding that can quickly break down.  The custom orthotic that we make for you is very durable and will not break down with the forces placed on them when you run.  By measuring the curvature of your foot, a cast is made and the material is fitted to provide the right amount of support in the right areas.   A true custom orthotic is more unique than eye glasses and can help your run without experiencing heel pain.  Don’t continue to run in discomfort, have that heel pain fixed today!

Newton Terra Momentum – A better alternative to barefoot running

I’ve blogged before about approaching barefoot running with caution.  It has been almost a year since we talked about it last, but remember that this new ‘craze’ is based on findings that indigenous groups of other countries, who have lived their whole life without shoes, have a lower incidence of some foot pathologies.  The authors of these findings postulated this was due to stronger feet, that shoes weakened the muscles in your foot which led to problems.  To my knowledge, there remains to be a proper long term evidence based study comparing minimalist running to that of normal athletic shoes.  Even so, it is my opinion that minimalist shoes do have a place in the runner’s arsenal.

Shoes such as the Newton Terra Momentum® offer the best of both worlds.  Their lack of the complex support to the midfoot and forefoot, which can limit foot motion in traditional running shoes, make them ideal for the minimalist runner.  They offer the protection to your feet while giving some support and allowing maximal movement to your foot.  I may actually even recommend them to you depending on your foot structure. Remember that our office offers Gaitscan® technology to assess your foot structure and allow me to make recommendations.

It is important that I also remind you to never ‘over do it’.  With any type of new footwear, it is best to ‘break them in’ by wearing them for a few hours a day and slowly working up to a full day or couple days a week.  You shouldn’t run in these minimalist shoes every day, but rather use them occasionally for running or maybe on recovery days.  It never hurts to bring your shoes with you on your next visit to Austin Foot and Ankle Specialists for assessment by a professional.

Until next time, keep those feet happy and healthy, Austin!

Barefoot Running

There is so much media attention paid to the ‘barefoot running trend’ that it seems necessary we visit this topic once more as the summer comes to an end. Lack of footwear obviously opens your foot up to injury from random objects. The development of shoes like the Nike Free and Vibram Five Fingers may help to keep you out of Dr. Thomajan’s office for removal of glass shards or other objects stuck in your foot. These new types of footwear offer some protection but still lack the support of ‘traditional’ footwear. If you haven’t taken the time to slowly allow your body to adapt to this footwear or have not been devoted to the proper training regime, you may need to schedule an appointment for a completely different reason.


While you may be able to avoid getting objects stuck in your feet, the position of your foot may prove to be more problematic. Each one of us has a different variation in foot structure. Some feet will function fine without the support of footwear. Unfortunately, it is much more likely that your foot structure requires some type of support from shoes. The body will attempt to compensate for any lack of support but often the results can be painful or with changes in the way you walk or run. A visit with Dr. Thomajan can help you decide if barefoot running is for you. Part a visit to AFAS may include GAITSCAN computerized assessment in addition to physical examination of your feet.

Our goal here at Austin Foot and Ankle Specialists is to educate you about keeping your feet healthy. There are two books that Dr. Thomajan has written to help do that. Both deal with special issues concerning foot health. ‘Keep Running!’ is most relevant to our discussion of barefoot running. Request your free copy today and learn the best things you can do to avoid injury while running. Until next time, keep those feet happy and healthy Austin!