Vibram FiveFingers are a type of minimalist shoe manufactured by Vibram, originally marketed as a more "natural" alternative for different outdoors activities (sailing, kayaking, canoeing, and as a camp or after-hike shoe).[1] The footwear has thin, flexible soles that are contoured to the shape of the human foot, including visible individual sections for the toes. Vibram FiveFingers are meant to replicate being barefoot and allow for the natural biomechanics of the foot to work.[2]
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Invented in 1999 by Robert Fliri, a design student from Vinschgau who wanted to "figure out a way to move around in nature better." Vibram FiveFingers were developed and introduced in 2005. The footwear has thin, flexible soles that are contoured to the shape of the human foot, including visible individual sections for the toes. Vibram FiveFingers are meant to replicate being barefoot and allow for the natural biomechanics of the foot to work.[2] [3] [4] [5] [6] [7]
Vibram FiveFingers were originally targeted to yacht racers to maintain grip on slippery decks without compromising the barefoot experience.[8] Their potential use as a minimalist running shoe was suggested to the Vibram CEO by Ted McDonald, a runner who earned the nickname "barefoot Ted" for his unshod feet and successful career as a barefoot running coach.[9] The purpose of these shoes as outlined by the manufacturers is to provide footwear to be mainly used for fitness, running, water sports, travelling, yoga, trekking and travelling, and after sports.[10] However, Vibram FiveFingers are designed to be worn by virtually anyone, virtually anywhere.
Vibram FiveFingers come in a variety of shapes and sizes, including the men's KomodoSport, KomodoSport LS, FiveFingers CLASSIC, FiveFingers Sprint, FiveFingers FLOW, FiveFingers KSO, FiveFingers TrekSport, FiveFIngers Trek LS, FiveFingers KSO Trek, FiveFingers BIKILA, FiveFingers Bikila LS, FiveFingers Speed, and FiveFingers Bormio.[11] Vibram FiveFingers also come in a variety of women's styles including the KomodoSport, KomodoSport LS, FiveFingers CLASSIC, FiveFingers Sprint, FiveFingers Jaya, FiveFingers Jaya LR, FiveFingers FLOW, FiveFingers KSO, FiveFingers TrekSport, FiveFingers KSO Trek, FiveFingers BIKILA, FiveFingers Bikila LS, and FiveFingers Speed.[11] Vibram FiveFingers also offers girls and boys KSO style footwear.[12]
Unlike traditional footwear, Vibram FiveFingers do not follow the typical US or UK shoe-sizing scales. They require precise foot length measurement with accuracy down to 1/8" and conversion to the FiveFingers sizing chart. This ranges from 38-48 for men, 34-42 for women, and 29-34 for children. As a result, the shoe sizing more closely mirrors the EU system. However, minor discrepancies exist between the women's and men's sizing, so (for example) a 39 women's does not equal a 39 men's. [13]
Vibram FiveFingers comprise many different materials that vary depending on the style of shoe. The most common components are Vibram TC-1 performance rubber, which makes up the sole of these shoes, a thin stretch polyamide comprising the frame of the shoe that molds to the contours of the user's foot, and an antimicrobial microfiber footbed. Styles such as the KomodoSport, Sprint, Bikila, FLOW, KSO, and TrekSport all have a velcro strap over the arch of the foot that helps to secure the shoe in place. Other styles, such as the KomodoSport LS and the FiveFinges Bikila LS utilize a closed, quick lace or speed lace system to secure it to the foot. Styles such as the Classic are slip-on and have no other method of securing it to the foot, while others like the Trek LS and Speed use a casual tie lacing system.[10]
In a report on an article in Nature, co-author Daniel E. Lieberman stated that "People who wear conventional running shoes tend to run with a significantly different strike than those who run in minimalist shoes or barefoot. By landing on the middle or front of the foot, barefoot runners have almost no impact collision but most runners wearing shoes generate significant impact collision."[14] Lieberman et al.'s study was an experiment that involved 5 groups of runners from Kenya and the United States. The two American groups were adult athletes who had run with shoes since childhood, and those who habitually ran barefoot or with minimal footwear such as Vibram FiveFingers (mentioned by name in the study). The three Kenyan groups were adults who had never run in shoes until late adolescence, as well as two teenage groups: Those that habitually wore shoes and those that always ran barefoot. The runners were instructed to run over a force plate that was embedded in a 25 meter track, and were recorded during the run using a three-dimensional infrared kinematic system. These measurements were used to assess the pattern with which the foot strikes the ground and how forcibly it does so.[15]
Vibram FiveFingers shoes have been known to have numerous positive health effects in both walkers and runners. Significant evidence has shown that running without the excessive cushioning of a typical running shoe puts less torque force and stress on the ankle joint, the knee joint, and the hip joint, all while strengthening the intrinsic musculature of the foot. These positive effects apply to walkers as well. In addition, a barefoot shoe forces a runner to adapt to a more correct form, encouraging a mid foot or forefoot strike, rather than a heel strike, which is what the minimalist shoe is designed to do.[16] It is extremely important to consider, however, that none of these positive effects can be achieved if the runner does not take measures necessary to transition effectively into barefoot or minimalist shoes. These benefits are also variable to the runner, depending on the severity of the arch of the runner's foot, running form, and various other key factors. Injury rates within groups of runners who wear traditional footwear are shown to be higher than those of groups who run barefoot or in minimalistic shoes like Vibram FiveFingers, suggesting that wearing shoes may actually make an individual more prone to injury. Plantar fasciitis, one of the most common injuries in runners, is an inflammation of the ligament running along the sole of the foot. Some evidence suggests that the plantar fascia acts as the support for the arch of the foot, and strain on that attachment during foot strike leads to plantar fasciitis. However, barefoot running may spur an adaptation that transfers the impact of foot strike to the yielding musculature, thus sparing the fascia and accounting for the low incidence of plantar fasciitis in barefoot populations. Running barefoot is more energy efficient than running in typical tennis shoes or other athletic footwear. One study found that oxygen consumption during running exercise increased as the amount of mass they added to the foot increased, which could be attributed to a number of factors, including: shoe mass and sole compression and flexion.[17]
Negative health implications of running in Vibram FiveFingers or similar minimalistic footwear include the bodies' inability to adapt or transition well to the sudden lack of cushioning under and around the foot. Posture and balance have deteriorated over the years as well, causing the likelihood of an older adult to get used to running in FiveFingers to decrease.[16] Other dangers include risks associated with "too-much-too-soon" training. If not conditioned slowly enough, the sole of the foot or plantar fascia can become inflamed or damaged with activity.[15] Also due to over-training or incorrect form, runners may experience Achilles tendonitis or metatarsal inflammation and fractures. Over-striding in Vibram FiveFingers, that is, landing with the foot too far in front of one's hips, adds extra unnecessary stress to the calf muscles, Achilles tendon, and the arch of the foot, which can lead to serious health problems if not addressed.[15]
It is recommended that the transition from traditional, padded running shoes to a minimalist shoe or running completely barefoot should be taken very slowly in order to decrease the risk of developing injuries. Starting out, the foot muscles will likely be very weak and the transition to a mid foot strike will require the calf muscles to work much harder. Soreness is a natural result of the transition to minimalist or barefoot running, and increased stretching and massaging is recommended as this effect occurs. This helps to break down scar tissue and provide muscles with the opportunity to heal and strengthen faster.[15]