Barefoot Running injuries: How to Fix and Strengthen your Feet!
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- Опубліковано 31 лип 2016
- This video is about barefoot running injuries, and how to fix and strengthen your feet with Dr. Kelly Starrett!
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13:10 for the actual exercises
Dr. Kelly Starrett was an awesome choice as a guest. Bring him back more often. Great video.
Run barefoot on sand at the beach and it will help you get over plantar fascitis, but it will stress more upper leg/knee areas so be moderate. Also, stay off the wet sand and stay on the dry stuff. Enjoy. Worked for me.
thanks for sharing!
I'm no feet specialist but running on dry sand makes my arch feel as if I'm wearing orthotic shoes because some of the energy reacts to the arch of my feet rather than the ball.
I recommend hard surfaces and bare feet or Vibram's.
Kelly Starrett knows his shit, I'd seriously recommend readings any of his books
Thanks
Glad I found this video. It still kind of feels that most runners treat this foot strength and bare foot shoes as some dark art or some fad that will just go away. My Dad felt the same way about rap music in the beginning of the 80’s!!! Put the time in. Get your toes, feet & ankles strong and improve your running.
This is fantastic info! I have severe pronation and high arch, and cant even wear slippers (or flip-flops to you mainlanders) that dont have arch support without foot pain! Thank you so much for this discussion/information!
Great video - a ton of great information, not just a soundbite. Plus Kelly Starrett is the man
This has been very helpful. Potentially saved my feet and career. Thank you so much
All data is pure gold.... thanks
Nice video with great exercises! Thanks.
I'm so glad you have Kelly Starrett! he's amazing! great video!!
yes we are pretty lucky to work with Kelly! Glad you liked it :)
This video has been brought to you by Reebok.
😂
Awesome info 😊 doing yoga/ pilates balances really helpful too.cheers guys🍻😊
I have noticed my arch twist in when I stand. It never occurred to me it was because I stand with my feet slightly turned out - that and years of wearing trainers 24/7 have weakened my feet considerably. I have recently started trying to strengthen them by going barefoot more often, not wearing trainers in the house etc, but this was a useful video. Thanks
That guy is very knowledgeable, informative video thanks
This was awesome! Thank you for the detail and the depth! This is how I tried to break it down to customers when I worked run specialty!
Awesome, Nicole!
Some great foot exercises in there that I'm going to start doing! I run minimalist all the time, so strengthening my feet is very important :)
I had a constant little pain in my right ankle. A couple of days ago I replaced my home slippers with anti-slip socks and the pain is gone! Thanks for reminding us that we are pampered too much ;-)
It's hard to be a diva (high heels) and an athlete in one though! Greetings from Belgium
Anybody else feels like his life saved thanks to seeing this video in a young enough age?
in terms of foot health definitely
Can’t wait to try these exercises!
Lots of great info here. Thanks. Good to watch it again. Tried the tip of taking the insoles out of my everyday hiking shoes I've been wearing for ages, and they work a lot better (I have flat feet). And another thumbs up for Kelly.
Awesome! Thank you for watching :)
Great video! Thanks for all the insight on how to strengthen and take care of our feet! Thanks, Dr. Starrett!
great video....you gave us a lot of good information....than you!
These videos are fantastic, thanks!
thanks for watching!
best learning video for running ! 👍Excellent!!!
Great video and so helpful!
I've been running on and off since a child(my favorite sport). During my teen years I wasn't so disciplined. I was sixteen when I switched to barefoot running, again, I wasn't disciplined in frequency or form. Im now 24 and like two or three years ago I developed plantar fasciitis (self diagnosed) so I stopped running not knowing what do, and for some reason not many professionals knew either, it was orthotics or surgery, I was like noooooo. I started fixing my posterior chain and it got a bit better, no more pain in the middle of the night when using the bathroom nor in the morning when taking my first steps. So I decided to run again, I felt great, until the next day, the pain was back. So now I'm concentrating on form and my feet more, stretching my heel, fixing my hip alignment to straighten my leg(through stretching my hips and by building and activating my glutes), and now I'm trying to address the arch, however the pain still comes back and to be honest I'm starting to become a bit hopeless. This video gave me motivation. I had trouble jumping rope on my right foot and now I know better thanks to you guys, thanks for the insightful video. I will be unmushing my right foot and I'll see how it goes.
Glute activation is massive (I've had similar, thought not identical issues, to yours). I've started using a lot of crawling exercises, on flat ground and uphill, with the primary emphasis on the mind-muscle connection on the glutes. Sometimes I will add a band around my knees or ankles in the same ideas as monster walks to activate the gluteus medias more.
Keep working at it, this is a long-term project that can take years. Keep researching articles and youtube and you'll find all the sources you need to succeed!
Thanks for sharing, I'm in similar circumstances,
Follow up: anymore improvements now ?
(i@@Darmanin280 I don't have plantar fascitis anymore(i think). yesterday night tried to run to catch a bus, this morning woke up with pain behind my heel. So, i'm still working on it. Working my glutes have been my main source of relief.
Love the video and info. Makes me glad I stand straight footed!
us too :)
loved this one, thanks
Great information!
I run barefooted and I also walk barefooted as well. I did need however the water shoes. Noticing my foot got stronger and I see my foot arching! Switching between the cushioning of trail runners (motion controled) and sports water shoes helped me to get a tough foot. Suggestions are to run on a midfoot (using full sole of your shoes if you can remember that).
I am a huge fan of KSTAR! I've watched the entire MWOD series and practice Kelly's mobility strategies daily. My 4 yo daughter has a hyperpronation and flat arch and all the sequela. Being a fan of KSTAR, I constantly tell her to point feet straight, knees over toes when bending, barefoot almost always. But like her grandmother, she has the valgus knee and collapsed arch. Any suggestions?
really good informatation
Great video!
Yeah, I would like to learn more about this.
My ankels get very painful when I run.
1st km lots of pain and as ankels get warm pain gets less.
Could this be because of mush foot?
Please record more videos with this guy.
But please think of us blindies. Dont record in the bathroom.
Love your work.
Gonna buy you coffee
Hay I was #12 in my local parkrun this weekend.
Still cant do the sub 20min 5k.
Thanx again from the crazy blind runner in SA.
I ruined my feet from plantar fasciitis over a year ago. Haven't been able to run, and now that it's healed, my foot muscles are completely dead. Definitely looking into a jump rope and more foot excercises. Excellent video. Thanks.
How did you heal it?
I tried this barefoot nonsense and got Planter Fasciitis for my trouble.
I am bowl legged and I can’t stand with my legs straight over my feet. If I walk on the outside edge of my feet I can achieve what you are explaining as in leg bone aligned with the foot.. All your advice helps, but it seems like no amount of strengthening will cure me from the need of orthotics? If I am standing barefoot am I better off standing on the outside edge of my foot? Or if I stand pigeon toed that also aligns my ankle? I can run without foot pain but standing in place can become excruciating after about 30 minutes. Please help...I have been reduced to a life of endless trial and error and podiatrist are quite dumbfounded...I also have Morton’s toe and high arches which don’t make this combo of catastrophe any easier to solve. Your video is the best I’ve seen so you are my best hope.
Great video and information! So it seems like transitioning into barefoot is more of a lifestyle change - but well worth the benefits. I have a pair of altra lone peaks currently, and I’m planning on the next pair being something with less cushion. Do you have any recommendations for a work boot style shoe that has a low profile but still beefy enough for sub zero temps of Minnesota? Also, as a beginner I am running in the lone peaks, and I wear chacos (which have quite a bit of arch support) during the day. If I wear anything else my feet are in pain by the end of the day. Is this a good plan or should I consider going barefoot during the day as well? Thanks in advance this is all great information!
Nice video! Thanks for posting :-)
Older video but this was fantastic 😀. Started the burpee challenge and fizzled out after a few weeks because of some lateral foot pain. Now I get why you wanted our feet touching together the whole time! Turns out that movement revealed overpronation on one side that I believe is contributing to chronic shin splints. Hence, me looking for more videos from y’all for this specific problem. Can’t thank you guys enough. We’re not rich but I’m thinking about setting aside some money in our budget to join the running club at least for a little while just as a thank you for all the valuable info you give for free! Thanks again :).
Thanks so much for your kind message! We're so glad the videos have helped :) In case you haven't come across it yet, this video has some great mobility/massaging for the lower legs which can also help with relieving shin pain --> ua-cam.com/video/FYyIXX0h3i0/v-deo.html That double lacrosse ball massage that gets behind the shin bones is so painful but so good!
The Run Experience Thanks! Will check it out!
The problem is most people have bad habits from wearing shoes their whole lives. I've always disliked shoes and haven't developed those bad habits. I've also done a lot of physical activity that uses my legs. Not only walking and running but also soccer and hacky sack. The only way to unlearn those bad habits is to walk around barefoot and make sure to walk on your toes. This will slowly allow you to relearn a natural step and gait.
Thank you for this! I wear flat shoes all day at work, it's not till I go for my run I'm in a normal running shoe with an orthotic. I will have to try do some of these exercises to strengthen my foot. Thank you again!
happy to help Kayla! you should sign up for our free injury prevention training! We share even more great exercises to work on your calves and feet :) Link's in description.
please ask Kelly to make a video on how should a decathlete warm-up or how should a decathlete begin a 3- 4 hour long workout which will include sprints, jumps, throws and weightlifting at the end and how to cool down after an extreme workout like this.
thanks for the request! WE'll def look into it :)
Nobody seems to have a clear answer. If the arches are collapsed and the knees are pointed inwards, are you saying to force the feet straight? because that just pushes my knees further inward.....
Ohhh god you saved my feets today.. i did the barefoot excercise and my ankle, insider is hurting a lot.. i guess this will help me .. ❤
Good stuff, but sound is terrible. Different venue with better acoustics next time.
I injured outside of my left foot while taking a bad step while running with a stiff orthotic. The only thing that cured it was going barefoot and strengthening my whole body.
However I've been told I have signs of arthritis in right big toe. This occurred before I got into barefoot running. Lately I've been running exclusively in Fivefingers and have noticed more big toe pain in right foot. Should I ditch the Vibrams and look for more cushioned zero drop shoes like altras? Or should I go back to heel striking to ease the pain on my toesies?
Great video
Thanks, Tony!
Hi, thx for the video. I totally agree with you about using no orthotics in running shoes but how about cycling shoes? I get pain on the 5th metatarsal bone when i am not having some sort of arch support in my cycling shoes. I am already doing foot excersiese but it doesn't help with this spcial problem.
For cycling, it could be a good idea as long as you still have enough space in the shoe. I know a lot of cyclists feet swell.
Great video. I have been wearing orthodics for over 30 years (since I was 16 for flat feet- tibial stress fractures.) Is there hope for me to get out of orthodics? I also have heel spurs. (I have run 6 marathons and countless 1/2 marathons.)
there's always hope Tracy! Did you sign up for our free injury prevention training? tretips.com/injury
This goes even deeper and shows you how to work on those calves a lot. which will help with those feet!
We also have great run, strength, and mobility programs that build you as an athlete, not just let you limp along as runner :) The 30 day challenge really would be the ticket for you : therunexperience.com/training-plans/30daychallenge/
Has anyone ever experienced numbness between the balls of your feet and big toes from running?
What did you do to treat it? How long does it take to heal?
I think running too hard down inclines for a few days is what caused it for me. Thank you for any ideas.
Here's a question? Is there any other way to improve you're feet without running? I generally hike a lot, so would wearing minimalist shoes help, if I went hiking for a few hours or went backpacking. I have just never been a runner and prefer long distance hikes. Also, I have to wear custom orthodics and stability shoes because of my collapsed arches.
You can roll your feet with lacrosse or similar balls. You can do toe pickups and toe walks, all separate from running. Hikers need strong feet, too.
Thanks for the great vid. I'm not sure if you guys ever said what kind of ball that is. I NEED ONE. :)
A lacrosse ball or any of the tools from our friends at Mobility WOD will work great for these!
It's the mobility wod supernova
I'm using an orange right now.
Interesting to know. Although in my case my feet are genetically wide so that bone or 'collapse' naturally happens for me. Although my ankles are centered my bone structure is just different. And no matter how much I strengthen my feet, they remain flat and wide. So I wonder what the take would be in cases like mine.
What I someone has toe bunion? Outward pointing o big toe towards other toes... Do you have any runners like that? Any way to help it? Do you have any runners who have it?
looks like my achilles problems could be coming from mush foot! Better continue working in the integrity of my feet. Thanks for the video guys.
happy to help James. You should DEF check out our free injury prevention training. tretips.com/injury We go right after your calf and achilles and show you how to get that even better.
love is primarily from Turkey. I didn't understand much of what you said. but there is an imbalance in my right foot. I run 5 km every other day. I noticed my right foot stepped in while walking but not walking. I certainly understood that this was because of the cushioned shoes. From what I'm told, the following: use flat shoes. but it is difficult to provide it for jogging. at least in our neighborhood. So I also ordered Merrel Bare Access Flex 2 for the asphalt run. I hope it is the right decision. but I understand the shoes without arch is recommended. I have read that merrel has this elevation. at least I would be very pleased if the doctor lists a shoe suggestion for those of us who have language problems. It would be great if he wrote it in the form of comments. I hope I understand correctly, I wrote correctly. I tell you that I love you all, and I pay my respects,
Hi,
I have been running for 2 years I have completed 2 half marathons a couple 10k and 5k. I am overweight. I started wearing 4mm drop about 8 to 10 months ago. started walking in them now able to run in hokas for road and altra 0 drop on trails. I AM HAVING PAIN. along top of foot from small toe . can you help? I use the ball under foot (not as consistent as maybe I should). I stretch alot. The pain comes and go's. if I run after awhile I do not feel the pain.
please advise.
I really learn alot from your videos .
thank you-
Have you tried Feldenkrais Technique for the pain? Don't want to overpromise, but it can often alleviate pain very quickly. Look up Feldenkrais with Alfons on UA-cam.
DAMNNNNN... REEBOK man... awesome looking arches and feet bud!!!
I'm pretty sure thats what a podiatrist said I had, that my foot is collapsed but surprisingly its caused me 0 issues and actually the shoes they told me to wear was causing me tremendous pain that refuse to wear them, I'd much rather go bare foot than wear those pain devices.
might want to use a room with better acoustics.
Or just lapel body mics... would make it much less painful to listen to
Hi Nate, one question how about if the injury is a torn posterior tibial tendon, is it possible that after surgery been able to back to running? by the way the pttd is on stage 3.
Hi Carlez! That's a tough question right there esp as we are not PT's or Doc's and can't really say. We can say that working on your feet, posture, strength, and mobility will be the best way to make improvements and move you forward!
I have one leg an inch shorter than the other from a femur fracture and have been given a heel raise orthotic in my shoe to equal out the legs... whst can I use instead of the heel raise as I am finding its shortening my calf muscle and also im not able to walk flat on that leg even in flat shoes... so I hav one leg walking flat style but the other wirh an inch of heel raise... what do you suggest to use so both legs are 'flat'?
Hey there! It sounds like you'd need a foot bed or evenly raised platform for the shorter leg, as to not impact the calf. This is probably a concern to raise with the podiatrist, but one thing for sure...a tight calf is no good! This is definitely a problem that can be fixed though. Keep us posted!
Metatarsal injury is what i am prone to even with 7min /km run. It hurts and i am not able to run since past 10 days.
I never wear shoes in the house. Other than that... I've tried walking around outside, and jogging, on pavement because that's what is outside my door. Jogging on the paved trail felt surprisingly good, it felt soft. But somehow I managed to get friction blisters. Next time I went out, after I had healed, I didn't get blisters but I got sensitive spots; it was a sunny day and parts were hot, I don't know how much that had to do with it. I've been reluctant to keep trying it.
I transitioned into barefoot cold turkey a couple of months back and I started being barefoot for 80% of the day. I have these tight calves and heel pain since a month. Can anybody tell me is this because of sudden overloading and if I should have transitioned slowly ? I guess so. How do you think I can fix that ? Go back to wearing slippers/shoes and then start slowly. would that help ? I would appreciate any suggestion/advice.
The only shoes I can run in are vibrams. It hurts my knees running in conventional running shoes.
What was that song at the beginning?
The metatarsal pads were actually recommended by my podiatrist along with the orthotics. I still use the orthotics however after 6-8 miles of running I get pain from my 2-3 digit of r foot. With them I don't get it What's your thought?
So finding tools that enable your ability to run are useful. But using tools to ignore or band aid problematic areas will only get me so far. Use these tools but also ask why you're using them and begin to address your mechanics. Do you have range of motion in your feet and ankles. Are you strong and stable? How's your run technique? Injured or not you want to work on all of these things for sure! But esp if you are using some tools to help you out then that's esp important. Have you signed up for the injury prevention training? It'll help a lot!!
+The Run Experience
Yes I did sign up for it. I'm looking forward to using it. Thanks.
if you have a race coming up that's demanding greater mileage in your training...the pads will help you get there. As long as you keep in mind that neither the pads nor the orthotics are the long term permanent solution...and that you give your body that opportunity to strengthen and grow that makes a big difference :)
Hello, I'm 18 with very flat feet along with very sever over-pronation, and am overweight (213lbs and constantly losing weight, with 190lbs as a goal), so I was considering buying the Brooks Beast 16 (as it was the only running show that was able to "fix" my gait and allow me to run smoothly, with the least over-pronation) and practice strengthening my feet at the same time.
Would you recommend a strategy like this, to use a "crutch" while I strengthen my arches enough to jog lightly without pain? Sometime it hurts when I walk, but I do calf stretches and stand on one foot to get comfortable, and I can run a pain free mile if I do a good job of it, but longer distances are challenging.
(That being said, I have run 5 miles as a benchmark, but I'd like to run longer distances more comfortably for my health and stamina until I can create nice arches. Half marathons are the dream right now)
I have pretty flat feet too but the more I ran the less pain I experienced.
Pira Thanks for sharing, as an update I bought the shoes (for $30 off I might add) and have been slowly but surely working towards pain free running (with regular shoes, the Brooks are way too perfect). Thanks again, take care!
I'm barefoot, or neutral shoes most of the time, but I find if I'm outside , walking fast, I tend to strike hard on my heel. Not while running, or walking slowly, but only when walking. Any suggestions why? Is this normal?
Walking and running mechanics are very different, heel striking when walking is normal and is much more natural than walking with a mid-foot strike. There’s significantly less stress on the joints when walking as opposed to running
Does this stuff help with shin splints? I run 800m but always get shin splints once i run more than 25 miles per week
I've hated my feet for years, abused and ignored them. 20 years of 10- 12 hour days in restrictive steel toed and midsoled boots. It's got to the point that I tried memory foam shoes to relieve the pain, both at work and home but that seemed to make them worse. Three months ago I bought some vivo barefoot shoes with a 3mm sole. It took a week but I managed to wear them all day without my feet tiring, how amazing to be connected to the ground again. I will never go back to heeled shoes or boots again. Learning to walk while carrying heavy loads of tools and materials and realising that my feet were pretty much dead.
They still hurt but only in the mornings, like a post gym stiffness that goes once I get walking around. Any idea how long this might take to go?
I would love to run again but think I need to take it slow.. I have little cartilage left in my right ankle and a badly healed left hamstring/tendon tear, any advice?
Thanks and Best Wishes
jump roping and bounce balling are good activities
Awesome information guys! I have a question: how can you run an ultra and still keep your muscle mass as a vegan? I feel like I am losing fat but also muscle mass on my upper body. Any good suggestions without eating meat/milk /cheese? Thanks!
Do compound lifts in the gym - deadlifts, cleans, overhead squats etc.
I am 53 year old , after 28yrs I decided to walk and then running , till date I complete 36km. inspite of heel pain on my left legevery month I participate one event .
He's absolutely right about jumping rope barefoot. There are few better ways to build the muscles in your feet.
Another key thing to see here, 2:29 Look at what's happening with the big toe to allow the arch to sink.
When I run too much my feet’s skins start to fall off and there’s these weird water inside an area of my feet when they make these dumb skin bumps or sth
I would usually cut it off with a knife
And it hella hurts when that bump skin layer is off
Edit: The skin bumps thing happens every goddamn time
Please suggest some ideas
It takes quite a while for the feet’s skin to grow back enough for me to walk comfortably each time
And they hurt a lot
Too much impact force? Those be blisters my friend. They form when either too much pressure or friction is applied to skin. Either you're slappin' yo feet or you're slipping on rough surfaces. Land with bent knees, you need to absorb as much shock as possible to minimize damage.
What about metatarsal pads?
ha. what about them shauna? Are they a legit alternative?
what are those useful for
I have very flat feet, but there is an arch when I’m not standing. Any evidence that going barefoot will lift my arches ?
add on: now I am starting to train for my first full marathon.
Hi Kim! Sounds like you're working in the right direction and just need to double down on your mobility work. The other 2 things I'd add would be regular strength training, esp single leg work to develop balance and stability as well as run technique. That will be really important for you to keep your mechanics together for longer periods. But these are hard to figure out alone...that's why we have a 30 day onramp program called the 30 day challenge as well as a 1/2 and FULL marathon program called Building Distance. The support, video instruction, and community (we think) are 2nd to none :) go here to check 'em out: therunexperience.com/training-plans/
Yes! Game of thrones and MOB. Sans bourbon but, add some NUUN? LOL ;)
kelly starrett MOBiLITY WOD
Good info, but the audio is a negative.
You and Kelly don't talk at all about big toe position in relation to going barefoot. It's my understanding that your big toes need to point straight forward for "barefoot" to work well. I have been wearing Vivobarefoot shoes since January when I noticed I had a bunion starting on my right foot, which causes my big toe to angle to the right, which affects the position of my foot, ankle, and everything further up the chain. I can only "fix" that by wearing Correct Toes toe spreaders, which are a pain to wear while spending time barefoot, so I don't spend much actual time barefoot even though I know I should. So I guess my question is, is it better to spend time barefoot even if it means walking and standing with my big toe at an angle, or just continue wearing my correct toes with toe socks inside my Vivobarefoots until I can strengthen my feet enough to (hopefully) get my big toe pointing where it's supposed to be?
it's kinda of a chicken or egg question Brian. What comes first? the better toe position. or spending more time barefoot? I think if you keep tackling this thing from both ends you'll work your way nicely to the middle!
Great info. By the way, have you ever considered the idea that the foot might have been designed as opposed to “evolved?”
This video would be so much better if the guy on the left would let the guy talk without interruption. Hard to watch but great content...
I had no idea that Nikolai Romanov, the last Russian Czar, was a foot specialist... the more you know eh?
I disagree with spend as much time in flat shoes because I did this and was too much too soon, I think build up , half a day then a day then next week do 2 days in minimal shoes
Pair this with kneeovertoesguy program and you'll bulletproof your entire lower body.
Does this work for everybody? My feet have almost no arch to begin with. It sounds very difficult and almost unbelievable that ANYONE can train themselves to run without inserts.
Hey josh! Great question. This is by no means an overnight solution. But if we never ask more from our feet and challenge them we'll never get more from them either. First step: spend more time barefoot around the house. Going out to run errands? Wear a less supportive shoe. Strength or cross training? Wear that less supportive shoe. And finally play w it w your running
Dr. Kelly seems like a mix between Joe Rogan and Dana White
sound awful. information sounds sound, also - do soft yoga. helps
Altras that's the word he was looking for
Dude on left needs to lose his ego and let the guy with the info talk without being interrupted by pointless information
Nick Girouard
My thought was the exact opposite. Dude on the right should allow the dude on the left to speak and be involved in the conversation.
i acc sont give af
Don't forget who's channel it is.
Dont forget who invited who
You mean that no arch is needed on flat surfaces? Flat surfaces are not natural ground fot the foot anymore than shoe soles are!
the audio is so bad my guys get some lavs.
I'm not really sure I'd believe that our feet are designed to point parallel straight forward. The more natural-feeling foot position is turned outwards slightly. Try it. Stand and point both feet parallel forward. Feel odd. The ball of the foot (directly behind the big toe) is more inline with the ankle when feet are turned slightly outward. To me it would seem that the inside-front of each foot is larger for that reason. E..g The toes are larger, the ball of the foot is larger than the areas behind the little toes.
While it may feel more comfortable, turning them out can lead to a whole array of problem and breakdown of proper and helpful running form. Sometimes fixing the small things can lead to long term injury prevention down the road.
Leg position feeling more natural while toes pointed outward could simply mean that your glutes (medius or minimus) is too tight preventing proper leg alignment. Best of luck with your running! :)
@@Brigitteization i remember my osteo saying the tendency to walk with toes turned out is a tight piriformis often brought on due to so much time spent behind the wheel. Not natural.
dude, let him talk.
great video.Hopefully you will educate more people in the so called civilised west . But as long as people continue to wear bad footwear it will be slow progress.Why do women wear high heels? They look terrible