Can Minimalist Shoes Help with Back Pain?
By Andy Park DC,
Dynamic Neuromuscular Stabilization (DNS) Specialist.
Can Minimalist Shoes Help with Back Pain?
What is the Definition of a Minimalist shoe?
A minimalist shoe typically refers to a type of footwear designed to mimic barefoot walking or running by providing minimal interference with the natural movement of the foot. These shoes typically have a lower heel-to-toe drop, less cushioning, and a more flexible sole compared to traditional athletic shoes. The idea behind minimalist shoes is to encourage a more natural foot strike pattern, which proponents argue can lead to reduced injury risk and improved foot strength. However, it's essential to note that opinions on the benefits of minimalist shoes vary, and some experts caution against abrupt transitions to minimalist footwear without proper adaptation and conditioning.
Are there Different Types of Minimalist Shoes? “Shades of Grey”
Yes, there are different types of minimalist shoes, each with its own features and intended purposes. Here are a few common types:
Barefoot Shoes: These shoes aim to mimic the feeling of being barefoot while still providing some protection from the elements. They typically have very thin soles and minimal cushioning.
Minimalist Running Shoes: Specifically designed for running, these shoes should have a zero heel-to-toe drop and a more flexible sole compared to traditional running shoes. They prioritize allowing the foot to move naturally while providing some protection from impact.
Casual Minimalist Shoes: These shoes are designed for everyday wear and may resemble traditional sneakers or casual shoes but with minimalist features like a zero heel drop and more flexibility.
Trail Minimalist Shoes: Similar to minimalist running shoes but designed for off-road or trail running. They often have more aggressive tread patterns for better grip on uneven terrain.
Sandals and Huaraches: Minimalist sandals or huaraches consist of a sole and straps, providing minimal coverage while still offering some protection for the sole of the foot. They are popular among minimalist footwear enthusiasts for their simplicity and breathability.
These are just a few examples, and there may be other variations or hybrids that combine features from different types of minimalist shoes.
How Can Minimalist Shoes Help my Back or other issues I might have?
Minimalist shoes are thought by some to provide benefits for certain individuals, including potential relief for back pain or other issues. Here's how they may help:
Encourages Natural Foot Movement: Minimalist shoes typically have a flexible sole and less cushioning, allowing your feet to move more naturally. This can promote a healthier foot strike pattern while walking or running, which may help improve overall posture and reduce strain on the back.
Strengthens Foot Muscles: By providing minimal support and cushioning, minimalist shoes encourage the muscles in your feet and lower legs to work harder. Over time, this can lead to increased strength and stability, which may help alleviate issues related to overpronation or other gait abnormalities that can contribute to back pain.
Promotes Better Neutral Position: Some people find that minimalist shoes with a lower heel-to-toe drop promote better alignment of the spine and pelvis, which can reduce strain on the back. Traditional shoes with elevated heels can alter posture and put added pressure on the lower back over time.
Enhances Proprioception: Proprioception refers to the body's ability to sense its position and movements. Minimalist shoes provide more sensory feedback from the ground compared to heavily cushioned shoes, which can improve proprioception. Better proprioception may help you move more efficiently and reduce the risk of injury by allowing you to better adjust your movements in response to uneven terrain or other obstacles.
However, it's essential to note that while minimalist shoes may provide benefits for some individuals, they are not suitable for everyone. People with pre-existing foot conditions or injuries should consult with a healthcare professional before transitioning to minimalist footwear. Additionally, transitioning to minimalist shoes should be done gradually to allow your body to adapt to the changes in movement and load distribution.
Final thoughts and Brief Overview on Minimalist Shoes
To summarize all of the new things you may have learned through this article, basically there are a few things to remember.
You are not better than your non-minimalist shoe friends! I used to think this was the case as I got into the minimalist shoe movement, or at the very least I was very snobby about shoes all the time (super fun at parties), but I realized that while most people could probably benefit from wearing a more minimalist shoe more of the time it is not necessarily for everyone! Ultimately some people will care more about the fashion aspect than the practicality and that is absolutely their choice and does not make them worse or better than you!
The minimalist movement started to help try and provide a more natural experience for your foot. With that in mind you may think that a thinner more malleable sole is always better, and I would agree in most cases. For an individual however who may be on their feet for prolonged periods on hard unforgiving surfaces, I would potentially recommend something that had a wide toe box and a zero drop but ultimately something with more padding. Same goes for an urban runner. If you are prepping for the Chicago marathon on concrete and asphalt 90% of the time, I would probably recommend you get a minimalist runner with a touch more padding. Let’s be honest our ancestors were not walking barefoot on concrete all day.
Get the right shoe for the right kind of movements. A shoe that is lower to the ground and closer to simulating a barefoot experience may be better for weight training, or something that requires lateral movement. This is due to the fact you are going to get a faster response from the ground you are on since there is less material slowing down the forces you are creating by needing to compress first before responding to that surface. Another thing to consider with lateral movement sports like volleyball or tennis vs. running is that in running you do not need to worry about tripping sideways and spraining your ankle as much because your feet are just mostly going front to back. If you have a thicker sole and in turn a higher center of gravity to contend with that greatly increases your risk of tripping as you move sideways and increases risk of injury to the ankles.
My hope is that after reading this article you grab your car keys or ventra card for my Chicago readers and go out and get at least one pair of minimalist shoes that you can wear at least some of the time. It may seem trivial but it may be the thing that helps to address a long standing pain or tension you may have. Sometimes switching over can cause some “growing pangs” or bring to light other preexisting injuries that you may have been inadvertently coddling with your thick foam shoes. If that is the case reach out to us and we can get you moving in the right direction! Keep reading to learn what your next steps should be if you would like to get in touch with us!
Some brands I recommend if you are new to minimalist shoes!
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