With 1,200+ kms (745+ miles) in the first 8 months of 2002, it was shaping to be a good running year. I just completed a 1/2 marathon in 1:35 on a cold fall Alberta morning. I was on pace to run my first marathon early next spring.
And then…out of nowhere, a debilitating IT band injury. Run through it? Out of the question. Heck, I could barely drive a car for more than 15mins without pain in my right knee area.
I tried all the regimes possible. Cross-training, massage sessions, even custom insoles. Nothing helped, actually after 3 weeks of running in the insoles my pain became more pronounced. Spring came and past and my first marathon plans were ruined.
One day, I googled “natural running” or something along those lines. I stumbled upon Barefoot Bob’s barefootrunning.org site. The next day I went for my first run in months…that is, a barefoot run. It was amazing! Within a few short months of running barefoot whenever and wherever possible, I not only returned to running, but nearly cleared my injury.
So, my advice. Even if you’re not yet ready to toss away those over-cushioned running shoes, add this to your running program:
- If you don’t need to wear shoes, go barefoot (around the house and yard)
- Go for 5-10 min barefoot runs at least 2x a week
- Accept the fact that your feet are perfect and you don’t need “extra support” or “cushioning”
I am having the same problem – my IT band, my right knee. I just completed my first marathon two weekends ago, but with sharp pain from my IT band which started at mile 7. Two weeks before (so about a mont ago now) I read “Born to Run” and changed my running style to forefoot strike instead of heel to toe, with the hopes that it would banish the pains I experienced during my longer training runs. I have owned a pair of fivefingers for several years now, but had never actually worked up the nerve to run in them until I read that book. I was dissapointed to find that the pain hasn’t gone away, even with adjusting my style. I know that I have a lot to learn regarding technique, but I don’t know where to start, or where to look. I have been running this week in my five fingers, without problems until yesterday on my 8 mile run. Again my IT band. I was crushed.
What did you do? Did you have any further problems with your IT band after you switched to barefeet? I wear my fivefingers all the time, and now run in them as well. I want to run another marathon in December, in Tucson, AZ, but I’m afraid the pain will stop me. Do you have any suggestions?
Thank you!!
Courtney
Courtney,
I, too, went through this. In fact, I started barefoot running to solve ITBS on my left knee. It helped, but not entirely. Then I got a stress fracture in my left foot (a word of warning about overdoing it) and was out for about 6 weeks. Came back and, voila, no more ITBS in my left knee, but now my right was debilitating!
I realized my technique still sucked and, most of all, I have weak adductors. This includes the IT band itself. I found a website describing Frankenstein Marching exercises and incorporated those big time. I worked on my technique. Eventually I got to the point where I could run, and one little slip would have my IT Band screaming, but if I fixed my stride it would go away.
Moral is that it takes work. Also, ditch the VFFs. I think when you’re learning they do more harm than good. You need to let your feet hurt and sense the road. Keep BF runs short and adventursome. Plan on it taking awhile…but the rewards are well worth it. You will never feel so good any other way!
I started running barefoot, and my foot under the 2nd metatarsal on the bottom of my foot sorta stays sore and hurts some. Will that go away? It’s easing off, I was just wondering if that was normal for a beginner?
@ Eric : soreness like that is typically a sign of too much too fast, or improper foot landing (too much emphasis on the ball of the foot) or both. Take your time by introducing short distances. Listen to your feet and body – remind yourself you’re in it for the long haul not an immediate solution. It will take time to strengthen the muscles and ligaments in your feet as well as toughen up your soles. Too much mileage early on may cause bruising in your metatarsal areas. Again, take your time, and don’t stress about your distance right now. Remember to keep your upper body vertical with a nice posture, land gently and quickly with the entire surface area of your feet. A slight touch of the heel is okay. Don’t force yourself to avoid the heel area. Everyone has a different style. Speed will also change your gait. Slow down and you’ll avoid excessive forefoot landings. If your preference is sprint like speeds, I would suggest minimal footwear or racing flats for that type of training. Happy barefoot trails!
Forefoot running on its own isn’t enough to fix IT band problems, and poor technique in VFFs can still make it flare up.
I agree with Adam that going truly barefoot helps you develop an injury-free running form. I discovered that my own IT band issues were largely due to misuse of muscles around the hips, and I’ve fixed that completely by focusing on engaging my glutes when I run, and doing 15-30 deep squats every couple of days.
Hope that tip might help some other ITBS sufferers.
@ David,
What would be the correct landing. I have watched videos and thought I was doing it right, but my feet say different. How much distance should I start out with? How long does it typically take to strengthen my feet? I am mainly doing short 1&1/2 mile runs, what would you recommend? . I usually do 4 miles in shoes but the shoes hurt my feet, ankles, and knees. Barefoot feels so much better and only has made the bottom of my right foot sore so far.
Ok, nevermind, taking to long to respond. I figured it out myself. I thought this was a blog site for information. Sorry i bothered!
After 7 months of no running due to two bursitis sacs between the knuckles of my foot pressing on a nerve – excruciating at times! – and this shortly after recovering from an IT band problem which knocked me out for months prior to that, I’m going pretty much mad. A failed cortisone injection left me feeling like there was no end in sight, then I read Born to Run and found this website…
I was inspired but unable to even walk a few steps pain-free, which left me feeling even more desperate. Until yesterday. I have always been big on walking around the house barefoot, and find flat shoes with little support far more comfortable than anything else. And out of curiosity I walked in flat shoes for about 2 miles taking care not to heel strike. It felt odd at first, but then walking WITH a heel strike felt odd. Without thinking, I burst into a run as the crossing lights changed – and it felt REALLY good. Today, my arches ache like muscles I haven’t used for a long time (you know, that ‘nice’ pain that makes you feel you’ve done something) and my calves are pretty stiff, but I’ve just realised that my bursitis only hurts when I heel strike.
There has to be something in that… I’m excited now, that there might be some hope for the future. But all things in good time.
Great article! Just finished macdougalls book and I’m not only sold on the concept- I’m totally keyed up. I’m happy you’re bag to running :) . I’m now experimenting barefoot running though my husband would like meto somthing on my feet…today I did .7 miles in my socks until I can purchase something. In te meantime I’ve been playing around the yard with the kiddos barefoot- and not insisting on them having shoes on anymore either.I also plan on doing your feet exercises. What do you suggest for winter ware? Fund some merrils and some other bafefoot shoes on barefoot teds site. Do hve a product review section?