SINGAPORE — For years, civil servant Shahrul Pungut, 32, searched for the perfect pair of running shoes to try and reduce hip pain after his workouts.

Last year, he tried something different. He ditched his fancy running shoes, went barefoot – and the hip pain went away.

Mr Shahrul, who usually runs on concrete surfaces, can now easily cover 10km on his bare feet. But his unconventional approach to running has its share of naysayers.

“Some of my colleagues say I’ll injure myself when I run barefoot. I’ve also had people ask me what I am trying to prove. Fact is, I feel better when I’m able to feel the ground and no longer feel pain in my quads and hips when I run,” said Mr Shahrul, who documents his barefoot journey on the Instagram account @barefootrunning_sg.

The debate on barefoot running continues, with advocates waxing lyrical about its benefits while other experts urge caution.

BARE BENEFITS

Australia-based physiotherapist and exercise scientist Michael Warburton believes going barefoot could be a helpful tool to “complement training, whether one is an elite athlete or weekend warrior”.

The benefits of barefoot running include a reduced risk of certain injuries, such as ankle sprains, improved foot strength and a better feel of the ground, said Mr Warburton, who spoke on the topic at the CaREhab 2019 conference held at the Singapore Expo last weekend for professionals in the rehabilitation field.

However, it should be done gradually and progressively on safe, flat surfaces, he said.

Through his research, Mr Warburton found that running shoes may increase the risk of ankle sprains, plantar fasciitis as well as other chronic injuries of the lower limb by modifying the transfer of shock to muscles and supporting structures.

With traditional running shoes, runners tend to adopt a heel-to-toe running style whereas true barefoot running tends to encourage a forefoot running style, said kinesiologist and rehabilitation trainer Poh Ying Bin. Forefoot running means runners hit the ground with the balls of their feet.

“When done perfectly with adequate conditioning, forefoot running tends to be more efficient while heel-to-toe running tends to produce a braking force with each step. When one is looking at increasing efficiency in endurance training, there may be a need to switch footwear types to help them figure out the running style that will work best for them,” said Mr Poh, who wears minimalist shoes and works out barefoot.

In fact, most physical activities that do not require foot protection may be done barefoot, if the feet and ankles are structurally sound and well-conditioned, said Mr Poh. Activities that require foot protection may involve sharp objects on the ground, friction burns, or wet and smooth surfaces.

“We have 26 bones, 33 joints and 107 ligaments in the foot and ankle. Joints exist in the body to enable movement, bear weight and disperse stress. That speaks volumes of the foot and ankle’s original capability to deal with ground reaction forces and handle activities of daily living,” he said.

“However, much like how our intrinsic muscles around the mid-section have to be well-conditioned to support the trunk during heavy lifting, foot intrinsic muscles should also be well-conditioned to handle the rigours of work done barefoot,” he added.

RISKS WHEN NOT DONE PROPERLY

Mr Kelvin Tay, principal podiatrist at the Physio and Sole Clinic, said that while there are some benefits to barefoot running when done appropriately as a complementary training tool, there are also risks.

When not applied properly – for instance, running excessively on hard surfaces or with an existing injury – barefoot running can lead to problems such as heel pain, forefoot pain, blisters and callus, as well as the formation of corns, said Mr Tay.

He said there is also no clinical evidence to support claims that mid- or forefoot landing, or wearing minimalist shoes, improves running efficiency. According to Mr Tay, about 80 per cent of the running population are natural heel strikers instead of midfoot strikers.

“Latest research studies have found that it is not so much how your foot strikes, but where your foot lands (in relation to where the knees and hips are positioned) that impacts your running gait. For majority of runners, those who land their foot directly under their hips during running have a more efficient running economy in terms of optimising ground reaction forces and reducing braking mechanisms,” said Mr Tay.

He advised undergoing a lower limb biomechanical assessment by a medical specialist, physiotherapist or podiatrist before attempting barefoot running or exercising. This is especially

important for those with issues of the lower limbs such as the hips, knees, ankles and feet.

NOT A GOOD IDEA FOR FLAT FEET

For those considering running or exercising barefoot, the transition period is important, said experts.

Mr Poh, who jumped on the barefoot bandwagon in 2012, said his greatest mistake was “going all or nothing” immediately.

He wore only minimalist shoes when out and about, did functional and weight training barefoot, and ended up with discomfort in his feet in the first few months. His feet have since adapted.

It may also be a bad idea for those with flat feet or poorly-conditioned foot intrinsic muscles to jump straight into barefoot running, said Mr Poh.

“If it does not cause acute problems, it will likely cause chronic issues over time. Supportive shoes may be necessary for those who are truly flat-footed to enable optimal lower body movement mechanics,” he said.

According to Mr Warburton, most people need at least four to six months for their feet and the muscles to adapt to barefoot running or exercising.

“You can’t rush this in one to two weeks. It helps if the person is in a good fitness condition and has reasonably good lower limb musculature,” he said.

To get started, Mr Warburton suggested the following steps:

• Walk around your home and surrounding areas without shoes or slippers to get the feet accustomed to different surfaces

• Consider minimalist shoes if you do not wish to go entirely barefoot

• Choose safe surfaces such as a synthetic track or the beach

• During a half-hour run for example, go barefoot for the first five to six minutes before completing the remaining session wearing your usual shoes. Do this once or twice a week

• After three to four weeks, increase the duration of going barefoot to seven to eight minutes, and so on

Mr Shahrul hopes that running barefoot will eventually become more mainstream in Singapore. For now, he has started his two-and-a-half-year-old daughter on the practice. She loves running around the playground without her shoes.

“My wife was initially worried our daughter would hurt herself, but we found that she moves around so much better without her shoes. I read that going barefoot boosts kids’ brain development too, so that’s another bonus,” he said.

WHERE TO GO BAREFOOT

Not all surfaces or terrains are suitable for barefoot running. Individuals should also consider if they can handle going barefoot, such as if there are wounds on the feet or a chance of skin infection or reaction to the surface, said kinesiologist and rehabilitation trainer Poh Ying Bin.

• Gym – suitable if the facility allows it.

Tip: Get used to handling your own body weight before progressing to working with weights while barefoot. This applies for minimalist shoes too.

• Sports track – suitable if the track does not have objects that will pose a danger to the foot.

Tip: Soft feet may get shredded more easily than feet used to this rougher surface. Consider if one is going to be competitive or not; track shoes give better purchase against the track than bare feet. Suitable for minimalist shoes.

• Pavement, grass, and beach – suitable if they do not have objects that will pose a danger to the foot.

Tip: Suitable for minimalist shoes. Those training or playing sports on the beach may wish to go barefoot for a better feel of the sand movement.

• Trekking trails – it will be tricky to go barefoot as the surface/ terrain may be slippery or may not provide a firm hold. There is also a tendency to cut the foot on sharp objects.

Tip: It may be fine to use minimalist shoes, if the individual has great awareness and control over the foot and ankle. However, it is best to be in proper trekking shoes if the terrain is uneven, wet and slippery.

Source: Mr Poh Ying Bin