Forefoot Walking - The Research Findings that Support my Belief

Several of my students have adopted the forefoot walking technique.  In their efforts to spread this information to their colleagues, friends, and clients they are encountering resistance.  They are being challenged that what I am telling them is NOT supported by the research.  So, I have put together a quick outline of the actual research findings (this is quoted material; I have done no paraphrasing) I reviewed when investigating walking techniques.  I am sharing this with all of you in an effort to support your efforts to spread this information and to reduce people's resistance to accepting it.  If your colleagues, friends, and clients still won't believe you, ask them for the "research" that supports their beliefs. Finally, I am always willing to talk with anyone about this topic.  Share my email with them and ask them to contact me.

Click on this link to get the document: Forefoot Walking - Relevant Research

Forefoot Walking - The Shoes

Last week, I decided that I finally needed to replace my light AND flat walking shoes.  I had worn them out.  Actually, I read some reviews and found out that everyone was wearing them out.  They all loved the shoes except for the fact that the material for the upper (the top part of the shoe) was too fragile.  So, I ordered new shoes (below I give some suggestions for getting the correct shoe).  The interesting thing is that for the past few days, I have been wearing an older pair of shoes.  They're pretty light, but they are NOT flat.  Which leads me to the reason for my post.

Tips for Forefoot Walking

The title of my last post on forefoot walking may have implied that this walking technique is only for people who are experiencing knee pain.  That is not the case.  I believe forefoot walking is the way everyone should walk.  If you are experiencing knee pain, it can reduce that pain.  If you are not experiencing knee pain, it may prevent, or at least prolong the beginning of, knee pain.  And, it burns more calories.  With that in mind, here are my ideas on how to achieve the forefoot walking pattern.

Want to reduce joint pain and burn more calories? Change the way you walk!

This summer I reviewed the research on walking and joint pain. The findings will surprise you.

Here's what I found.

1) Barefoot walking produces significantly lower knee forces and torques than walking in any kind of shoe! Even high-tech walking shoes.

2) Only one type of shoe produces equivalent forces and torques to barefoot walking: Shoes that are ultra light weight and flat.

3) Any kind of ultra light weight and flat shoe produces the same result. High tech materials are not required. The requirement is ultra light weight and flat.

4) Barefoot walking results in zero to 5 degrees of plantarflexion when the foot strikes the ground. This is called a forefoot strike. The heel is slightly elevated when contact is made with the ground. There is no heel strike.

5) Barefoot walking is less efficient than heel-strike walking. This is actually a good result. It means you will burn ''more" calories if you perform barefoot walking.

If you put all of these findings together here's what you can conclude: