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

Podcast Notes Key Takeaways “If the feet aren’t working correctly, the injury can go all the way to the neck.” – Peter AttiaRunning shouldn’t be just a skill, it’s an activity of daily living – we run from danger  The two features most often seen with injuries are high impact (landing hard), and malalignment – most commonly the knees tracking inward towards each otherThe impact is lower when you run on the ball of your foot, which happens more naturally when running barefoot  Choose shoes that let your feet do what they were supposed to doWalking in minimalist shoes is as effective as a foot strengthening programEven kids should wear minimalist shoes as prevention for many of the gait issues and chronic joint pains developed in adulthood

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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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Show notes page for this episode: https://peterattiamd.com/irenedavis 

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