Kinetic Sports Physio Blog

​Barefoot running has been a hot topic over the last 10 years and has in part, polarised the running community. Searching the web reveals as many testimonials from both ends of the spectrum.  There are as many who claim that running without shoes is the panacea for all running injuries as there are that it is worse than commiting yourself to a life of pain. Both views have some fact, but the extreme opinions don't really align with what current reasearch tells us. 

It is now univerally accepted that running in shoes is different to running in bare feet, and that one of the primary differences is in how we land. In bare feet we consistently land on our forefoot, whereas in shoes about 75% of us land on our heels (Hasewaga et al 2007). Additionally, landing on our heels increases the amount of shock that passes through our lower limb, increasing both the load through our knees and tendency to over-pronate. Despite the biomechanical data pointing to barefoot running being potentially better for us, there remains very little research to prove it.

What we do know is:

• Barefoot running produces a shorter stride and increased cadence.
• Biomechanical modelling has shown that a 10% reduction in stride length has protective effects against tibial stress fractures.
• Barefoot running increases the loads absorbed through the calf and adjacent muscle groups, requiring greater calf strength.
• Barefoot running is not toe running.
• Barefoot running may increase the load through the bones in the front of our feet (metatarsals) and expose them to increased risk of stress fracture.
• Heelstrike running increases the load on the muscles of the front of the leg associated with "shin spllints".
• Changing landing patterns from heelstrike to forefoot landing has been shown to improve shin pain.
• Running in minimalist shoes is not the same as running in barefeet and in fact, not significantly different to running in traditional running shoes (Bonacci et al 2013).

So the question remains, is barefoot running right for me. The answer is maybe. There are many factors that need to be considered and like most things, any new activity needs to be built up gradually. Running in barefeet will change how you run. Your Achilles and feet will take at least 12 weeks to adapt to the new loads and you will need to reduce your running volume during this time. Remember, start slowly and build up gradually.

If you are unsure as to whether barefoot running is right for you,  feel free to call and discuss it with us.

Clinical Pilates is recognized by health professionals as one of the best forms of exercising to improve functional movement, optimizing how your body moves. We use it to manage injuries and improve pain. It is an ideal pre and post natal exercise, maintaining your strength and vitality.

Clinical Pilates improves posture, core control, flexibility, agility and helps combat ongoing injuries and pain.

Clinical Pilates is of particular benefit to some specific areas:

LOWER BACK PAIN MANAGEMENT

Research consistently shows exercise as beneficial in management of low back pain.

Decondition through inactivity is absolutely detrimental to a back condition. Return to exercise in a controlled environment with an individualised program under the supervision of a Physiotherapist is a great place to start rehabilitating your back.

PREGNANCY EXERCISE & POST NATAL RE-STRENGTHENING

The hormones during pregnancy resulting in laxity in the joints can contribute to back and pelvis pain. Maintaining your strength, especially in your core muscles during this time is a great way of avoiding pain or resolving pain.  With an individualised program under the supervision of a Physiotherapist, clinical pilates is a safe & efficient exercise option during pregnancy.

Similarly, as clinical pilates works on core strength, incorporating pelvic floor, in a controlled environment, it is an excellent post-natal exercise option.

STRENGTHENING, CONDITIONING & TONING

Through the use of state of the art assessment and unique reformer machines, clinical pilates strengthens, conditions and tones. Most importantly, clinical pilates improves your motor control, allowing you to move better and more efficiently, reducing chance of injury and resolving pain.

Kate Antcliff will be teaching small group Clinical Pilates in Kinetic Sports Physiotherapy's Pilates Studio, with a limit of two participants per 40 minute class. Exercises will be individually prescribed and progressed throughout the term as you improve. Each term will include 8 classes and will be eligible for health fund rebates.

For more information, please call Kinetic Sports Physiotherapy 49292323.