With the emergence of this idea, it follows that simple running shoes will increase the risk of knee joint injury, because simple running shoes can not provide the special function of controlling varus or valgus to protect the knee joint
.
The metatarsals and associated connective tissue of the foot are not used to absorbing the impact force of each foot at 90 beats per minute (180 steps per minute) – a task previously undertaken by thickening the heels of running shoes
.
The lower efficiency is partly due to the lack of storage and release of elastic energy related to the touch of the heel, and partly because the foam interlayer of modern running shoes can not be as good at storing and regenerating energy as human feet
.
You can also use high-intensity cross training (cycling, swimming, rowing, etc.) without injury
.
For example, this inward or outward movement can cause abnormal torsion of the knee joint, thus increasing the discomfort of the knee joint and the risk of injury
.
Modern running shoes not only can not improve stability, protect the body from the impact of injury, improve running efficiency, but will play a counter effect.
.
Part03 concludes that the negative effects of running shoes on running patterns can be changed
.
It’s just that it’s more difficult for a runner to wear modern thick heel running shoes unless he fully understands the nature of the correct running pattern and perseveres in proper pattern practice
.
In fact, due to the characteristics of thickened sole of modern running shoes, this kind of shoes has instability in the inside and outside direction, which leads to varus and valgus
.
That’s why we never wear modern running shoes when playing tennis, because when you run fast around the court, you are likely to cause knee or ankle injury
.
The larger MSA of runners at rest is unconscious preparation for heel touchdown, and heel touchdown is closely related to wearing thick heel running shoes
.
This is because the calf structure must control the ankle dorsiflexion after each step of touching the ground, and stretch it dynamically during contraction, which will cause muscle damage, soreness and tension (when the heel touches the ground, the calf muscle does not need to control the dorsiflexion, because the ankle is already in the dorsiflexion state when touching the ground, so it will perform plantar flexion to exert pressure on the tibia)
.
This kind of argument is very absurd
.
）Of course, in the long run, full foot touchdown is better, but it would be a disaster to suddenly change from 30 miles (48.28 kilometers) a week heel touchdown to 30 miles (48.28 dry meters) a week full foot touchdown
.
In the next few weeks, the proportion can be gradually increased to 40%, 60%, 80%, and finally reach 100% of the normal training volume
.
After starting to use simple running shoes, it takes about one month to return to the normal training level
.
That’s why runners switch from modern running shoes to simple running shoes
.
Note that it’s a good idea for many runners to switch from modern running shoes with thick heels to simple running shoes (also known as minimalist shoes), but it’s not without risks
.
During the support phase, it takes longer for the tibia to reach the vertical position (because the foot is far in front of the body when it first touches the ground), so greater braking force will be generated during the support phase
.
A large MSA and a small RCS translate into a very high but suboptimal sat of 14-20 degrees for the average long-distance runner – compared with 2-6 degrees for barefoot or easy running shoes runners
.
During the first week of wearing minimalist running shoes, make some reasonable adjustments, such as reducing the amount of running training to 20% of the usual amount, and not running longer than 5km
.
(without the thickened heel of the heel, the heel will suddenly become very uncomfortable when it touches the ground
.
Part02 varus and valgus foot of pronation runners sometimes hear that some modern running shoes can provide excellent control for varus (ankle turning inward) and valgus (ankle turning outward) during gait support period, so as to protect feet from injury
.
On the contrary, scientists point out that the key causes of running injuries are: first, heel contact and large valr (vertical average load rate of impact force); second, lack of specific strength for running; third, overtraining; fourth, insufficient recovery during training; fifth, old injuries (more than half of running injuries come from recurrence of old injuries)
.
The transition from thick heel running shoes like warships to simple running shoes often leads to the transition from heel touchdown to full sole touchdown
.
There are also reasons why the support platform provided by modern running shoes for feet is not stable enough (this instability needs to be corrected by the neuromuscular mechanism of energy consumption)
.
In addition, the Achilles tendon and calf muscles also take on more work at each step when the sole of the foot touches the ground
.
This creates an unnecessarily large braking force during the support phase of the gait
.
In fact, runners with any type of running shoes can have a good running pattern – whether modern or simple – even barefoot
.
This is sometimes controversial
.
After running 10 miles (about 16.09 kilometers), they often wake up with extreme leg pain the next day
.
The maximum vertical propulsive force can not put the leg in the best position (when wearing modern running shoes, the first peak impact force in the support stage comes, the foot is too far in front of the body, the SAT is positive and too large)
.
In short, modern running shoes are closely related to the following model elements
.
The impact of running shoes not only causes heel contact, but also has other obvious effects on running patterns
.
First, there is no evidence that special modern running shoes can control varus and valgus
.
When reaching MSA, most modern running shoes will reduce ROS or increase the degree of downward and backward leg sweeping relative to the ground before the foot touches the ground
. 
Modern thick heel running shoes are easy to lead runners into the wrong running mode
.
What can we do to prevent foot and calf injuries after replacing thick heel running shoes with minimalist running shoes? Obviously, the answer is not to wear minimalist running shoes all the time and try to run with the heel touching the ground, but to significantly reduce the amount of running (kilometers) in the first few weeks of wearing minimalist running shoes
A sudden increase in the metatarsal workload can lead to foot pain, edema, metatarsal inflammation, and even stress fractures
.
For example, such a running shoe increases the MSA at the rest point (where the foot swings farthest relative to the rest of the body)
.
Larger sat (because runners need to step forward as much as possible to prepare for heel touchdown)
.
Second, there is no scientific evidence that runners with a higher degree of varus or valgus have a higher risk of injury
.