#128 – Irene Davis, Ph.D.: The evolution of the foot, running injuries, and minimalist shoes

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Sep 14, 2020

Irene Davis, a Harvard Medical School Professor and founder of the Spaulding National Running Center, dives deep into the biomechanics of running. She shares insights on how modern footwear contributes to running injuries and advocates for minimalist shoes to restore natural foot function. The discussion includes the evolution of the human foot, challenges posed by different running techniques, and the importance of foot strength. Irene also outlines her methods for transitioning from orthotics to minimalist footwear, emphasizing injury prevention and muscle engagement.

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INSIGHT

Evolving Views on Orthotics

Irene Davis's perspective on orthotics changed.
She realized feet have muscles that can strengthen like any other, challenging the idea of permanent support.

INSIGHT

Evolution of the Foot for Running

Humans evolved specific foot adaptations for running, like the longitudinal arch and longer Achilles tendon.
The complex structure with 26 bones and 33 articulations allows for diverse functions like shock absorption and spring.

INSIGHT

The Purpose of Early Footwear

Early footwear, like those found in Fort Rock Cave, served primarily to protect the foot from elements.
This minimal design is similar to modern-day huaraches, prioritizing protection and ground feel.

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Irene Davis is the founding Director of the Spaulding National Running Center at the Harvard Medical School. In this episode, Irene describes how her research of biomechanics and clinical work with running injuries, as well as research by others, has shaped her views on maintaining body alignment and foot health. Irene discusses her argument for the role of modern footwear in running-related injuries and how minimalist footwear helps resolve the subsequent biomechanical issues.

We discuss:

Irene’s path to her Ph.D., her entry into physical therapy, and her interest in biomechanics [3:20];
How Irene’s thinking about the use of orthotics has changed [7:15];
The evolution of the human foot and the transition from walking to running [10:30];
The evolution of shoes and its impact on running injuries [17:30];
An overview of running injuries [26:00];
Cushioned running shoes, heel striking and impact forces [29:30];
Shin splints [33:45];
How heel strike patterns promotes knee stress through rate of loading [35:30];
The critical importance of exercise [42:15];
Impact forces and injury potential [45:45];
How shoe cushioning alters impact forces despite forefoot striking [49:00];
An overview of minimalist shoes [52:30];
Irene’s protocol for transitioning people out of orthotics [58:45];
Transitioning to minimalist shoes and a forefoot strike [1:05:30];
Foot muscle volume, minimalist shoes, and orthotics [1:07:00];
The recognition of the importance of foot strength in podiatry [1:09:45];
Minimalist shoes across the lifespan—from children to adults [1:12:30];
Why learning to forefoot strike on soft surfaces is not the best approach [1:20:00];
Knee valgus and factors related to knee injury [1:21:45];
IT band syndrome [1:28:30];
Physics and ground reaction forces [1:33:15];
Irene’s approach to retraining a runner’s gait [1:36:00];
Case study—How the transition to minimalist shoes decreased injury and improved performance [1:42:15];
Importance of proper movement patterns and the negative influence of our modern environment [1:45:30]; and
More.

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