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Barefoot Running: How to Prevent Barefoot Running Injury with Ice


With the growing popularity of barefoot running, many runners are trading in their shoes and socks and experiencing the joys of running barefoot for the first time.

What they quickly find is that the soles of their feet aren’t used to hitting the ground bare and even the smallest little rocks and pebbles cause discomfort.

Also, adjusting to a new form of running can cause initial pain in the legs and feet of newbie barefoot runners.

“I found while doing my barefoot running training in preparation for my barefoot run across America that my feet would often become swollen and sore during my barefoot runs, and often when I came in from a run they would swell even more”, says Tellman Knudson; barefoot enthusiast and founder of

While the initial pain and discomfort from barefoot running will go away as new runners improve their technique and the soles of their feet adjust to running on harder surfaces, there are some things barefoot runners can do to lessen the initial pain and prevent barefoot running injury.

Many barefoot runners find that simply using ice is an effective method to reduce swelling and minimize the amount of time between barefoot runs. After completing a run, runners can simply fill a tub with ice water and soak their in for at least 15 minutes.

Knudson recommends preparing an ice foot bath before going out for a run so it’s ready when upon return. “I suggest this because after you get back from barefoot running the last thing you want to do is set up an ice bath, you just want to sit down right away and put your feet in it", said Knudson.

Many experts agree that the long term health benefits of barefoot running the health risks of running with sneakers.

Download Knudson’s “Barefoot Runner’s Survival Guide to Barefoot Running” at


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