Knees

A friend asked me "what about knees?" in response to a previous post, so I said that knee's are cool in barefoot running because the style you adopt has lower force loading than shoe-wearing runners. I've read a few articles, but can't do lots better than the explanation in "Barefoot Running: A Natural Step For The Endurance Athlete? by Dennis G. Driscoll, Head XC Coach, Natick (MA) High School". Discussing biomechanical analysis Driscoll says "One study noted a compensation in the form of higher knee flexion velocity immediately after contact which reduced impact loading by lowering the effective mass of the barefoot runner's support leg". In another article on the angular stiffness of knees and ankles in barefoot and "shod" running by Coyles, Lake and Lees (2001) they say that in barefoot running the knee flexes more and is less stiff than the ankle, the reverse of the effect when wearing shoes. Amongst other biomechanical things this will mean that the shock loading on the knee is less when barefoot.

In the "Additional Implications" section of Driscoll's article he says "The barefoot runner can expect reduced knee injury frequency" . Before we all get too excited, however, there is evidence that while there is little/no evidence for the performance or injury protection value of shoes, the barefoot case is not so clear-cut either. I've just found the barefoot forum on Runners World (.com) and its a great resource. The "Comment on Barefoot Running" by Caroline Burge is a warning to caution. She points out that while some of the barefoot claims do actually have real evidence (yay!), most of the studies that they are reported in are not especially high quality in scientific research methodology terms (boo - more research required as they say).

I'll let Barefoot Ken Bob have the last say on the matter in this random treatise, because I like his style and because he talks sense. In his post on knees, calves and gentle running he says pretty much all you need to know without commissioning a randomised controlled trial study - you need to feel the balance and run smoothly and softly, letting your heals touch down and keeping cadence (foot rate) high. Once you've read his advise check out the following vids for graphic examples:

• The right way
• The wrong way
• Shoe Effects

So, whatever Carole Burge says, I reckon the evidence is stacked in favour of the shoeless, even if it does not come with premium science research. I've seen the comment elsewhere, but who will fund a randomised controlled research trial costing hundreds of thousands of pounds, if not into the millions, when you can guarantee no revenue to be gained from your investment? Hum.
Just to round of with proper anecdote I can tell you that I had a two hour VFF and barefoot run with a friend last night - alright Rob? - and my knees were totally fine. It was the gravel trail on my soles that got me back into the VFFs. Achillies tendons are sensitive today, but the rest of me has never felt better (except when I was fifteen possibly, but relatively never better).
Keep running and keep smiling.