Introduction
Runners are always on the lookout for ways to improve their performance and reduce the risk of injuries. A recent study published in MDPI suggests that walking on sand could be a game-changer, especially for individuals with pronated feet. The study, titled "Eight Weeks of Exercising on Sand Has Positive Effects on Biomechanics of Walking and Muscle Activities in Individuals with Pronated Feet," delves into the biomechanical advantages of walking on sand. Here's a comprehensive look at the study and its implications for runners.
The Study
The study involved 60 physically active male adults with pronated feet. Participants were divided into two groups: an intervention group that followed an 8-week progressive barefoot running exercise program on sand, and a control group that did not undergo any specific training. The exercise program consisted of three weekly sessions, including short sprints on sand.
Key Findings
Reduced Ground Reaction Forces
One of the most significant findings was the reduction in peak impact vertical and lateral ground reaction forces in the intervention group. Lower ground reaction forces can be beneficial in reducing the risk of injuries like stress fractures and other musculoskeletal issues.
Muscle Activity
The study also found that the vastus lateralis muscle activity increased during the loading phase of walking in the intervention group. This muscle is crucial for knee extension and stability, which can be beneficial for runners.
Loading Rates
Another interesting outcome was the reduction in loading rates in the intervention group. High loading rates have been associated with running-related injuries, so a reduction could potentially lower the risk of such injuries.
Detailed Benefits and Injury Reduction
1. Reduced Ground Reaction Forces
What it means: Ground reaction forces are the forces exerted by the ground on a body in contact with it. When you run on hard surfaces, these forces can be quite high, leading to a greater risk of injuries.
How it helps: Sand has a softer, more giving surface that absorbs some of these forces. This can be particularly beneficial for reducing the risk of:
- Stress Fractures: These tiny cracks in the bone can occur due to repetitive force, often from overuse—like repeatedly jumping or running long distances.
- Shin Splints: This term describes pain along the inner edge of the shinbone and is common in runners. Reduced ground reaction forces can alleviate the stress on the shinbone.
2. Lower Loading Rates
What it means: Loading rate refers to how quickly force is applied to your body's tissues during running or walking. A high loading rate can be harmful and is often linked to injuries.
How it helps: Lower loading rates can reduce the risk of:
- Plantar Fasciitis: This is a common cause of heel pain, often resulting from strain injury causing microtears to the ligament as it attaches to the heel bone or other areas of tightness on the sole of the foot.
- Achilles Tendinitis: This is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.
3. Improved Muscle Activation
What it means: The study found increased activity in the vastus lateralis muscle during the loading phase of walking.
How it helps: Improved muscle activation can lead to:
- Better Knee Stability: The vastus lateralis is crucial for knee extension and stability, which can help in reducing the risk of knee injuries like ACL tears or meniscus issues.
- Enhanced Running Efficiency: Stronger and more activated muscles can contribute to better running form and efficiency, which can also reduce the risk of injury.
Conclusion
The study provides compelling evidence that walking on sand can offer biomechanical benefits that may help in reducing the risk of injuries and improving muscle activity in runners. While the study focused on individuals with pronated feet, the benefits could potentially extend to a broader range of runners. So, the next time you're near a beach, don't just think of it as a vacation spot; consider it a training ground for better running health.
Disclaimer: Always consult with healthcare professionals before starting any new exercise regimen.
Study: https://www.mdpi.com/2075-4663/10/5/70