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Movement Disorders > Shod vs. barefoot running > Flashcards

Shod vs. barefoot running Flashcards

1
Q

Striking pattern shod vs. barefoot

A

Barefoot: mid and forefoot strike
Shod: rear-foot strike

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2
Q

Collision forces shod vs. barefoot

A

Collision forces were less in barefoot runners compared to shod runners

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3
Q

Ankle ROM shod vs. barefoot

A

Greater PF initially due to mid and forefoot strike along with more ankle compliance during impact with barefoot

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4
Q

Average impact force

A
  1. 5 x BW for barefoot

1. 5 to 2 x BW in shoes

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5
Q

Running shoe design and heel strike

A

-more cushion under the heel may allow for more comfort during heel strike which facilitates rear-foot strike patterns

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6
Q

Pros of running shoes

A
  • protect the feet
  • provide traction
  • comfortable secondary to added cushion
  • motion control features
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7
Q

Cons of running shoes

A
  • limit proprioception

- may lead to weaker foot muscles, reducing arch strength

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8
Q

Benefits of fore-strike running

A
  • results from foot being in a more plantarflexed position
  • this position results in more vertical position of the lower leg = greater knee flexion (helpful for softening impact forces)
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9
Q

How to start barefoot running?

A
  • length of transition
  • exercises for core and hip
  • plantar sensitivity adaptation
  • footstrike pattern
  • cadence
  • proprioception ability
  • ankle joint flexibility
  • intrinsic foot strengthening
  • eccentric strengthening of LE
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10
Q

Length of transitioning

A

8-12 weeks to allow for changes in flexibility of post calf soft tissue

  • allows for changes in strength and plantar sensitivity adaptation
  • walk around barefoot or in minimalist shoes
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11
Q

Plantar sensitivity

A
  • 1st component of any barefoot program
  • walking around barefoot or in minimalist shoes
  • run/walk progression after a couple of weeks of walking barefoot
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12
Q

Technique training: foot strike pattern

A
  • change to minimalist shoes (naturally changes strike pattern)
  • running form drills with minimalist shoes (butt kicks, high knees, skipping, bounding)
  • foot placement drills leaning against a wall while working on mid-foot and forefoot strikes
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13
Q

Cadence

A
  • running on treadmill with metronome
  • increase cadence 10% to around 180 steps/min
  • running in minimalist shoes may naturally create changes in cadence and step length
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14
Q

Proprioception

A
  • single leg balance with eyes open/closed
  • single leg cone touches emphasizing ER and IR of hip
  • exercises on airex pads
  • “steam boats” -static kicks using resistive band
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15
Q

Ankle flexibility

A
  • gastroc
  • soleus
  • plantar fascia
  • 1st MTP
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16
Q

Intrinsic foot strength

A
  • towel crunches
  • picking up objects
  • single-leg balance
  • short foot exercise (in standing) - attempt to draw MT heads toward calcaneus
17
Q

Eccentric LE strengthening

A
  • plyo
  • client must have adequate core and hip strength
  • barefoot or shoes?
  • hops, jumping, bounding
  • squat jumps, split-squats, double leg bounds, alternate leg bounds, single leg hops, depth jumps, double and single leg hurdle hops
18
Q

Barefoot running progression

A
  • gradual transition to barefoot running with help of minimalist shoes
  • achieve adequate changes in flexibility and plantar sensitivity (start running after minimum of 2-3 weeks of barefoot activities)
  • expect increase in muscle soreness and use it as a guide to increasing mileage
  • run on safe surfaces (treadmill, track, or other firm surface)
19
Q

Sample program - weeks 1-4

A
  • LE preparatory exericses 2-3x/week

- barefoot activity including walking: 30 mins daily

20
Q

Sample program - weeks 5-6

A
  • barefoot running 1/4 mile - 1 mile 2/3x/week

- on a surface such as a grassy field or ruberized track

21
Q

Sample program - weeks 7-8

A
  • barefoot running increase by 10% to 1/3 mile - 1 and 1/4 miles 2-3x/week
  • on a surface such as a grassy field or rubberized track
22
Q

Sample program weeks 9 and beyond

A
  • barefoot running increase by additional 10% to 1/2 mile to 1.5 miles 2-3x/week
  • progress to smooth paved surfaces if desired

**DO NOT PROGRESS MILEAGE IF SORENESS PERSISTS!*

Movement Disorders (8 decks)

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