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

Summary

The Drive podcast's episode with Dr. Irene Davis discusses the evolution of running and changes in running biomechanics over the past 50 years. They also talk about the differences between minimalist, motion control, and cushion control shoes and common running injuries such as plantar fasciitis. The podcast also covers the history of footwear and the development of athletic footwear, including the trend towards more cushioned running shoes. The episode emphasizes the importance of transitioning to minimal shoes gradually and building foot strength to prevent injuries.

The podcast also discusses the importance of having a strong foot core in order to maintain proper mechanics and prevent injuries such as valgus and IT band syndrome. The speaker explains that changing one's gait pattern requires patience and practice, but it can be worth it for those who have been injured and want to prevent future injuries. The gait retraining program involves visual feedback and slowly fading it, as well as a lot of practice. The speaker also mentions a study that showed a 62% reduction in injuries for novice runners who were trained to land softer.

The episode also touches on the complexity and versatility of the human foot, with its 26 bones, 33 articulations, and four layers of arch muscles. The conversation then moves on to the history of footwear, with the discovery of 10,000-year-old sagebrush bark shoes found in a cave in Oregon. The speaker suggests that humans may have started wearing shoes for comfort or protection from the elements. The podcast also discusses the modifiability of a person's gait pattern and the benefits of gait retraining.

Overall, the podcast highlights the complex interplay between anatomy, mechanics, and physics in understanding and preventing injuries. The speaker believes that if more people started their kids with minimalist footwear and focused on natural movement, running mechanics and foot problems could be improved.