Barefoot running reduces injury risk, but beginners should ease into it slowly to avoid injury. Altering stride to land on the balls of the feet and doing foot strengthening exercises can also prevent injuries. Be cautious of hazards like broken glass and rocks.
The sport of barefoot running has become increasingly popular because this practice actually reduces the chance of injury, but barefoot running injuries are still possible and can be quite painful. To avoid injury when running barefoot as a beginner, be sure to ease your way into the sport slowly. Most people have been running in shoes for many years, which can weaken the muscles in the feet since the padding in the shoe does all the cushioning for the foot. A sudden introduction to barefoot running can be a shock to these ill-prepared muscles, leading to injury and pain.
You will need to examine your stride and possibly alter it to avoid injury when running barefoot. Most people who run in shoes will run in such a way that the body lands on the heel of the foot during a stride; barefoot runners will end up injuring their heels if they run the same way, so to avoid injuries when running barefoot, you’ll need to learn how to run on the balls of your feet. This prevents the heels from absorbing the shock and then transferring it to the ankles and legs, which can lead to discomfort or injury.
Do some research on various foot strengthening exercises you can do at home or at the gym to prepare for this activity and prevent barefoot running injuries. Most of these injuries are not due to the fact that the person is barefoot, but rather to the fact that the person’s feet are not properly prepared for the new running movement. Foot strengthening exercises will help prepare the muscles to move in new ways and support the body more efficiently. Ankle strengthening and mobility exercises will also help prevent barefoot running injuries, as will calf exercises.
Be careful where you run to avoid hazards like broken glass, rocks and pebbles, and other dangerous objects that can cut your skin. Barefoot runners are more susceptible to cuts and lacerations, which can lead to infection. Make sure you’re up to date on your shots, especially tetanus, and try to avoid running in places that commonly have debris strewn across the running surface. Running tracks are obviously the best places to run, not only because debris is less likely to be present, but also because many running tracks are cushioned, which is advantageous for someone new to barefoot running.
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