Barefoot Running Hazards: Top 5 And How To Avoid Them
When I started barefoot running, I got it all: blood blisters
, broken glass in my foot, swollen forefoot...there are a lot of hazards to beginning barefoot running, and I stumbled onto practially all of them. It's not as though you are learning scrap-booking; you are bound to encounter some hazards.
However, barefoot running need not be all that dangerous, and I could have avoided many of my injuries if I had known then what I know now. Here are the 5 mos common hazards you are likely to be in for as hou begin barefoot running, and how to avoid most of them.
Barefoot Running Hazard #1: Internal foot injuries
Most internal foot injuries, in my experience, come from doing too much barefoot running at once, especially at first.
Take it very slow to start: begin with only 5 minutes of barefoot running a day on the first week, even if you are a seasoned runner to start with. Then, increase to 10 minutes of barefoot running a day the next week, and so on. If you begin to feel a lot of pain, then back off and either reduce your time barefoot running, or stop altogether for a while to let your feet heal.
You may not be able to avoid all injury or pain as you are getting started; when I began barefoot running, the cartilage in my forefoot broke apart inside my foot. This may happen to you, too. But you can minimize the damage and pain you experience during this process by following the advice above.
The other thing you can do to avoid or minimize injury is to put your feet in a bath of ice water immediately after barefoot running, every time.
Barefoot Running Hazard #2: Broken glass
The best way to avoid broken glass is to watch out for it - don't let yourself drift into a complacent haze as you are barefoot running.
One secret trick I have is to get non-polarized sunglasses for barefoot running; you actually want to be able to see more glare as you are barefoot running - the glare that glints off broken glass.
Barefoot Running Hazard #3: Swollen feet
If your foot is hurting and you keep barefoot running on it, your foot may swell. My advice is to avoid running on a swollen foot. It needs to heal.
If you don't overdo it as you are beginning barefoot running, and you take care of any pain right away by giving your feet a break, and then give them an ice bath several times a day, you should be able to avoid most instances of swollen feet.
Barefoot Running Hazard #4: Blisters on your soles
This is a barefoot running hazard you will probably not be able to avoid entirely, however you can probably avoid most blisters by following these steps:
- Don't overdo it as you are beginning barefoot running, before your feet have built up any calluses. See above, "how to avoid internal foot injuries."
- Even after you have built up calluses, if you increase your distance or speed suddenly rather than gradually you will get blisters. Increase barefoot running gradually.
- Pay attention to your barefoot running form, especially if you get a blister in a recurring place. Straightening up your posture, landing lightly on your feet with no pressure concentrated in any one place, and avoiding "pushing off" with your feet will help reduce blistering.
Barefoot Running Hazard #5: "Dishpan Feet"
Dishpan feet happens to runners who go out barefoot running in the rain or on wet roads. Your feet soak up the water and your skin becomes waterlogged and wrinkly, just like when you stayed in the pool too long as a kid. Barefoot running on skin that is wet, loose and weak is a good way to tear it right off your feet. You don't want to go out barefoot running when it's wet out, if possible. If you must run, you can wear five finger footwear, or just go out for short run and stop as soon as you notice your skin becoming "waterlogged."
That's it - the top 5 barefoot running hazards and how to avoid them (or most of them). If you're smarter than me, you will.
Important! Before you start barefoot running: You also need to know about knee injuries and barefoot running as well as how to alter your stride to the correct running form (it's different than shoe stride).
by: Tellman Knudson
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