Minimalist, Heal Thyself
A self-help guide to minimalism-induced injuries.
The "feel the ground" ethos of barefoot and minimalist running may lead to a greater understanding of form and biomechanics, but it also often leads to blisters, Conenello says. This is because most runners who train in true minimalist shoes such as the Vibram FiveFingers eschew socks in favor of a more natural fit. For feet unaccustomed to gravel, grit and hot pavement, that can spell the painful end of a run. Take a few days off to allow the blisters to heal, then dress them in sports tape before resuming activity. Also consider wearing toe socks. See a physician if you have any signs of infection.
Usually an injury associated with contact sports and manual labor, prepatellar bursitis is a risk minimalist runners face, Wharton says. Symptoms include a thickening or protrusion below the knee cap, warmth and tenderness to the touch, and pain during running. Wharton recommends using a foam roller to break up the ischemia at the injury site, followed by a rehab program consisting of specific stretches and strengthening exercises. Icing the affected area and NSAIDs may also help relieve symptoms. If the bursitis persists, your doctor may recommend draining fluid from the bursa sac.
NAVICULAR STRESS FRACTURE
Best described as a nonspecific pain in the middle of the foot, navicular stress fractures are often difficult to diagnose and usually require a bone scan or CT scan to properly identify, Fullem says. Pain while crouching in a ski jump position or when pressure is applied to the "N spot" are telltale signs of this injury. Treatment consists of six to eight weeks of no weight-bearing activity (which may necessitate using crutches and a cast). A bone stimulator can be used to increase healing time.