Minimalist shoe

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Evoskins - a type of minimalist shoe Inov8 Evoskin Minimalist Shoes.jpg
Evoskins - a type of minimalist shoe

Minimalist shoes are shoes intended to closely approximate barefoot running or walking conditions in comparison to traditional shoes. Minimalist shoes are defined as providing "minimal interference with the natural movement of the foot, because of its high flexibility, low heel to toe drop, weight and stack height, and the absence of motion control and stability devices." [1] Minimalist shoes provide more sensory contact for the foot on the ground while simultaneously providing the feet with some protection from ground hazards and conditions (such as pebbles and dirt). [2] Research shows that wearing a minimalist shoe can help improve running economy, [3] foot strength and arch function. [4]

Contents

Types

In their 2018 paper for the Journal of Sports Sciences , Devon R. Coetzee their co-authors defined minimalist footwear as having a sole and upper that weighed 200-gram (7.1 oz) or less and were highly flexible, a heel height of 20 millimetres (0.79 in) or shorter, and a "heel-toe differential" of 7 millimetres (0.28 in) or less. [5]

Generally, there are two types of minimalist shoes: [6]

In recognition of the barefoot running movement, major companies also started producing shoes targeted at this customer segment. However, these shoes do not usually meet the requirement of a minimal or barefoot shoe. Examples include the Nike Free, which has a 17 mm heel and is marketed as minimalist running shoe, but this designation is disputed. [7] In contrast to 'barefoot' and 'minimal' shoes, one of the marketing terms repeatedly employed for this product segment is 'natural running'.

Effects

Although running injuries are more common during the first period after adopting minimalist footwear, there is a lack of evidence about the long-term injury potential of minimalist shoes compared to standard ones. [8] A 2022 review found that minimalist shoes increase the size and strength of the foot muscles in healthy individuals. [9]

A 2020 systematic review found that "minimalist shoes can improve running economy and build the cross-sectional area and stiffness of Achilles tendon but also induce greater loading of the ankle and metatarsophalangeal joint" compared to non-minimalist shoes. [10]

See also

Related Research Articles

<span class="mw-page-title-main">Shoe</span> Footwear

A shoe is an item of footwear intended to protect and comfort the human foot. Though the human foot can adapt to varied terrains and climate conditions, it is vulnerable, and shoes provide protection. Form was originally tied to function, but over time, shoes also became fashion items. Some shoes are worn as safety equipment, such as steel-toe boots, which are required footwear at industrial worksites.

<span class="mw-page-title-main">Plantar fasciitis</span> Connective tissue disorder of the heel

Plantar fasciitis or plantar heel pain is a disorder of the plantar fascia, which is the connective tissue which supports the arch of the foot. It results in pain in the heel and bottom of the foot that is usually most severe with the first steps of the day or following a period of rest. Pain is also frequently brought on by bending the foot and toes up towards the shin. The pain typically comes on gradually, and it affects both feet in about one-third of cases.

<span class="mw-page-title-main">Gait (human)</span> A pattern of limb movements made during locomotion

A gait is a manner of limb movements made during locomotion. Human gaits are the various ways in which humans can move, either naturally or as a result of specialized training. Human gait is defined as bipedal forward propulsion of the center of gravity of the human body, in which there are sinuous movements of different segments of the body with little energy spent. Varied gaits are characterized by differences such as limb movement patterns, overall velocity, forces, kinetic and potential energy cycles, and changes in contact with the ground.

<span class="mw-page-title-main">Flat feet</span> Deformity in which the foot arches contact the ground

Flat feet, also called pes planus or fallen arches, is a postural deformity in which the arches of the foot collapse, with the entire sole of the foot coming into complete or near-complete contact with the ground. Sometimes children are born with flat feet (congenital). There is a functional relationship between the structure of the arch of the foot and the biomechanics of the lower leg. The arch provides an elastic, springy connection between the forefoot and the hind foot so that a majority of the forces incurred during weight bearing on the foot can be dissipated before the force reaches the long bones of the leg and thigh.

<span class="mw-page-title-main">High-heeled shoe</span> Footwear that raises the heel of the wearers foot significantly higher than the toes

High-heeled shoes, also known as high heels or pumps, are a type of shoe with an upward-angled sole. The heel in such shoes is raised above the ball of the foot. High heels cause the legs to appear longer, make the wearer appear taller, and accentuate the calf muscle.

<span class="mw-page-title-main">Sever's disease</span> Medical condition

Sever's disease, also known as calcaneus apophysitis, is an inflammation at the back of the heel growth plate in growing children. The condition is thought to be caused by repetitive stress at the heel. This condition is benign and common and usually resolves when the growth plate has closed or during periods of less activity. It occurs in both males and females. There are a number of locations in the body that may get apophysitis pain. Another common location is at the front of the knee which is known as apophysitis of the tibial tuberosity or Osgood–Schlatter disease.

<span class="mw-page-title-main">Calcaneal spur</span> Medical condition of the heel

A calcaneal spur is a bony outgrowth from the calcaneal tuberosity. Calcaneal spurs are typically detected by x-ray examination. It is a form of exostosis.

Racing flats, or simply flats, are lightweight athletic shoes designed for "long distance" track and field, cross country, and most often, road races. They differ from normal training shoes mainly by the lack of a substantial heel to toe drop.

<span class="mw-page-title-main">Arches of the foot</span> Load-bearing curves in the tarsal and metatarsal bones of the feet

The arches of the foot, formed by the tarsal and metatarsal bones, strengthened by ligaments and tendons, allow the foot to support the weight of the body in the erect posture with the least weight.

<span class="mw-page-title-main">Barefoot running</span> Running with minimalist or no shoes

Barefoot running, also called "natural running", is the act of running without footwear. With the advent of modern footwear, running barefoot has become less common in most parts of the world but is still practiced in parts of Africa and Latin America. In some Western countries, barefoot running has grown in popularity due to perceived health benefits.

<span class="mw-page-title-main">Vibram</span> Italian company specialized in rubber outsoles for footwear

Vibram S.p.A. is an Italian company based in Albizzate, Italy, that both manufactures and licenses the production of Vibram-branded rubber outsoles for footwear. The company is named after its founder, Vitale Bramani, who is credited with inventing the first rubber lug soles. Vibram soles were first used on mountaineering boots, replacing leather soles fitted with hobnails or steel cleats which were commonly used up until then. The soles produced by Vibram are called Vibram soles, Vibram rubber or simply Vibram.

<span class="mw-page-title-main">Diabetic shoe</span> Shoes intended to reduce the risk of skin breakdown in diabetics

Diabetic shoes are specially designed shoes, or shoe inserts, intended to reduce the risk of skin breakdown in diabetics with existing foot disease and relieve pressure to prevent diabetic foot ulcers.

<span class="mw-page-title-main">Pronation of the foot</span> Type of foot movement

Pronation is a natural movement of the foot that occurs during foot landing while running or walking. Composed of three cardinal plane components: subtalar eversion, ankle dorsiflexion, and forefoot abduction, these three distinct motions of the foot occur simultaneously during the pronation phase. Pronation is a normal, desirable, and necessary component of the gait cycle. Pronation is the first half of the stance phase, whereas supination starts the propulsive phase as the heel begins to lift off the ground.

<span class="mw-page-title-main">Vibram FiveFingers</span> Brand of minimalist shoes

The Vibram FiveFingers are a type of minimalist shoe manufactured by Vibram, originally marketed as a more natural alternative for outdoor activities. The footwear is meant to replicate being barefoot and has thin, flexible soles that are contoured to the shape of the human foot, including visible individual sections for the toes. The company settled a lawsuit in 2014 alleging false health claims and set aside $3.75 million to pay refunds of up to $94 to anyone who had purchased the product since March 21, 2009.

<span class="mw-page-title-main">Vivobarefoot</span> British minimalist shoe company

Vivobarefoot is a minimalist running shoe company. Their technology, invented by Tim Brennan and developed by British shoe company Terra Plana, is aimed at offering the optimum biomechanics and posture commonly associated with walking barefoot and barefoot running, and advocated within the barefoot movement and barefoot running community. Their marketing describes the walking experience as "as close to going barefoot in the city as you can get." In 2019, the most prominent shoe using this technology was their Evo running shoe.

<span class="mw-page-title-main">Locomotor effects of shoes</span>

Locomotor effects of shoes are the way in which the physical characteristics or components of shoes influence the locomotion neuromechanics of a person. Depending on the characteristics of the shoes, the effects are various, ranging from alteration in balance and posture, muscle activity of different muscles as measured by electromyography (EMG), and the impact force. There are many different types of shoes that exist, such as running, walking, loafers, high heels, sandals, slippers, work boots, dress shoes, and many more. However, a typical shoe will be composed of an insole, midsole, outsole, and heels, if any. In an unshod condition, where one is without any shoes, the locomotor effects are primarily observed in the heel strike patterns and resulting impact forces generated on the ground.

Children's feet are smaller than those of adults, not reaching full size until the ages of 13 in girls and 15 in boys. There are correspondingly small sizes of shoes for them. In poor populations and tropical countries, children commonly go barefoot.

<span class="mw-page-title-main">Barefoot</span> Common term for the state of not wearing any footwear

Barefoot is the state of not wearing any footwear.

Running injuries affect about half of runners annually. The frequencies of various RRI depend on the type of running, such as speed and mileage. Some injuries are acute, caused by sudden overstress, such as side stitch, strains, and sprains. Many of the common injuries that affect runners are chronic, developing over longer periods as the result of overuse. Common overuse injuries include shin splints, stress fractures, Achilles tendinitis, Iliotibial band syndrome, Patellofemoral pain, and plantar fasciitis.

<span class="mw-page-title-main">Toe box</span> Part of a shoe

The toe box is the section of footwear that surrounds the toes on closed-toe shoes. Toe boxes that are too tight can cause injuries and foot deformities, whereas wider toe boxes may be used to treat or prevent common foot conditions such as Morton's neuroma. Toe boxes come in a variety of shapes and styles of construction, some of which are a matter of fashion, and some of which are designed for specialized functions.

References

  1. Esculier, Jean-Francois; Dubois, Blaise; Dionne, Clermont E.; Leblond, Jean; Roy, Jean-Sébastien (2015-01-01). "A consensus definition and rating scale for minimalist shoes". Journal of Foot and Ankle Research. 8 (1): 42. doi: 10.1186/s13047-015-0094-5 . ISSN   1757-1146. PMC   4543477 . PMID   26300981.
  2. Francis, Peter; Schofield, Grant (2020-04-01). "From barefoot hunter gathering to shod pavement pounding. Where to from here? A narrative review". BMJ Open Sport & Exercise Medicine. 6 (1): e000577. doi:10.1136/bmjsem-2019-000577. ISSN   2055-7647. PMC   7202747 . PMID   32405429.
  3. Ruiz-Alias, Santiago A.; Molina-Molina, Alejandro; Soto-Hermoso, Víctor M.; García-Pinillos, Felipe (2023-03-04). "A systematic review of the effect of running shoes on running economy, performance and biomechanics: analysis by brand and model". Sports Biomechanics. 22 (3): 388–409. doi:10.1080/14763141.2022.2089589. ISSN   1476-3141. PMID   35748066.
  4. Miller, Elizabeth E.; Whitcome, Katherine K.; Lieberman, Daniel E.; Norton, Heather L.; Dyer, Rachael E. (2014-06-01). "The effect of minimal shoes on arch structure and intrinsic foot muscle strength". Journal of Sport and Health Science. 3 (2): 74–85. doi: 10.1016/j.jshs.2014.03.011 .
  5. Coetzee, Devon R.; Albertus, Yumna; Tam, Nicholas; Tucker, Ross (2018). "Conceptualizing minimalist footwear: an objective definition". Journal of Sports Sciences. 36 (8): 949–954. doi:10.1080/02640414.2017.1346816. PMID   28686085. S2CID   4628364.
  6. Marchena-Rodriguez, Ana; Ortega-Avila, Ana Belen; Cervera-Garvi, Pablo; Cabello-Manrique, David; Gijon-Nogueron, Gabriel (2020-01-01). "Review of terms and definitions used in descriptions of running shoes". International Journal of Environmental Research and Public Health. 17 (10): 3562. doi: 10.3390/ijerph17103562 . ISSN   1660-4601. PMC   7277478 . PMID   32438717.
  7. Hein, Tobias; Grau, Stefan (2014-06-01). "Can minimal running shoes imitate barefoot heel-toe running patterns? A comparison of lower leg kinematics". Journal of Sport and Health Science. Special Issue on “Barefoot and Minimal Shoe Running”. 3 (2): 67–73. doi:10.1016/j.jshs.2014.03.002. ISSN   2095-2546.
  8. Perkins, Kyle P.; Hanney, William J.; Rothschild, Carey E. (2014-11-01). "The risks and benefits of running barefoot or in minimalist shoes: A systematic review". Sports Health: A Multidisciplinary Approach. 6 (6): 475–480. doi:10.1177/1941738114546846. ISSN   1941-7381. PMC   4212355 . PMID   25364479.
  9. Xu, Jennifer; Saliba, Susan A; Jaffri, Abbis H (2023-05-01). "The Effects of Minimalist Shoes on Plantar Intrinsic Foot Muscle Size and Strength: A Systematic Review". International Journal of Sports Medicine. 44 (5): 320–328. doi:10.1055/a-1908-8867. ISSN   0172-4622. PMID   35878616. S2CID   251067602.
  10. Sun, Xiaole; Lam, Wing-Kai; Zhang, Xini; Wang, Junqing; Fu, Weijie (2020). "Systematic review of the role of footwear constructions in running biomechanics: Implications for running-related injury and performance". Journal of Sports Science & Medicine. 19 (1): 20–37. ISSN   1303-2968. PMC   7039038 . PMID   32132824.