Barefoot training: benefits and risks

A supportive pair of shoes is the first item on most essentials lists Exercise equipmentSo how did barefoot training become popular? Look down and around you, and you’re bound to see people doing all types of fitness – from weight lifting For track running – without shoes.

Are these athletes not wearing shoes just showing off, or are there real benefits to training barefoot? We reached out to experts to get their thoughts on the pros and cons of going shoeless so you have all the information before jumping into this trend barefoot head-first.

Is it safe to train barefoot?

Barring any environmental or health concerns, it is safe to try training barefoot. However, there are some safety factors to consider.

environment

Before throwing your kicks away, the first thing to evaluate is your environment. While some fitness studios may allow you to go barefoot or even require you to remove your shoes for certain activities, others may require athletic shoes for safety and hygiene reasons. Of course, you must follow the facility’s guidelines.

If you tend to exercise outdoors, take a look around and use your best judgment. If the floor or anything on it could cut, scratch, or burn your feet, keep your shoes on.

Medical conditions

Next, think about your feet (and the body attached to them).

“Anyone with any type of sensory loss in their feet, or people who are at higher risk of sensory loss in their extremities, such as people with diabetes, should avoid training barefoot,” he says. Jack McNamaraMSc CSCS, Lecturer in Clinical Exercise Science at the University of East London.

If you have a chronic condition that affects your gait, McNamara recommends consulting a podiatrist before trying to train barefoot. A history of injuries (esp Shin splints, Ankle (or foot pain, stress fractures) also warrant a conversation with your doctor.

Running experience

If you’re thinking about running barefoot, start slow. Unless you’re an experienced runner, Neeraj Vora, PT, co-founder of Stride Store In New Orleans, Louisiana, she recommends starting with a program of walking and foot-strengthening exercises before progressing to barefoot running.

“Our tendons, muscles and bones undergo changes through constant training that are crucial to withstanding the stress that running puts on our bodies,” Vora says. “If you have been running consistently for more than a year, we recommend starting with short bouts of barefoot running for 30 seconds to one minute mixed with walking.”

What are the benefits of barefoot training?

Considering how much we pay for sneakers, there better be a good reason no Wear it. Here are some potential benefits of barefoot training.

1. Greater foot movement

Some forms of exercise require restricted foot movement in shoes. If you have done an exercise like Pilatesyou know that subtle changes in foot position (for example, pointing the toes or flexing the foot) can affect the intensity of the movement or completely change its focus.

And if Yoga is your jamA pair of high-heeled sneakers will only upset your balance and slow down your activity Sun salutations. To experience the full range of motion of your toes, feet, and ankles, you need to walk barefoot.

2. Stronger feet

The springy soles of your favorite running shoes are comfortable, but some experts think all that cushioning may be making your foot muscles weaker.

“Supportive shoes are designed to reduce the work that the (foot) muscles have to do, which is a great thing in most cases,” says Dr. Mike Rushton, DPM, co-founder and medical director of . Forward medical movement In St. George, Utah. “But, if you don’t let these muscles work properly, like anything else, they become weak and lose their ability to do their job effectively.”

This can shorten your athletic performance and ultimately lead to… Muscle imbalances And injuries. “Training barefoot allows your feet to function naturally, engaging a whole new group of muscles that you may not have known you had,” says Rushton.

3. Improve body awareness

Besides doing all the heavy lifting for your foot muscles, shoes also act as a barrier between the nerve endings in your feet and the surface you’re standing on. Taking your shoes off allows for a better sensory experience, which may help Proprioceptionor your awareness of your body and how it moves in relation to its surroundings.

Being able to feel the ground beneath you may also help you achieve better form and alignment on some lifts.

“Squatting Barefoot can help build flexibility in Ankles and Features “The knees move forward and back, which helps target the hip flexors and hamstrings properly,” says Jack Craig, CPT at Inside bodybuilding.

Can you do barefoot training if you have plantar fasciitis?

Plantar fasciitis It occurs when the thick band of tissue that connects your heel bone to your toes becomes inflamed. It is often very painful and should be evaluated by a medical professional.

While you should listen to your doctor’s recommendations regarding physical activity, it is best to avoid training barefoot if you have plantar fasciitis.

“Walking barefoot for long periods should be avoided for people with plantar fasciitis because prolonged forceful pressure on your heel and foot on hard ground can increase pressure on your already inflamed arch and heel and can make plantar fasciitis symptoms worse,” he says. doctor. Christine Gasnick, PT, DPT.

“Plantar fasciitis has a very strong association with shoes,” says Jasnick. “So making sure you invest in the right shoes that have good shock absorption and foot support can help reduce the symptoms of plantar fasciitis and improve your ability to walk barefoot without pain once the inflammation resolves.”

Barefoot training shoes

Intrigued but not yet ready to “reveal” everything? These simple barefoot training shoes provide a barefoot training experience while providing a barrier between you and the ground.

Barefoot

Known for their wide, flat and flexible soles, Vivobarefoot offers a full range of minimalist shoes for the whole family.

Vibram five fingers

This is the closest you can get to being barefoot without actually being barefoot. Vibram FiveFinger shoes are made with ultra-lightweight materials, flexible soles, and individual toe pockets.

FeelGrounds

FeelGrounds shoes, which range from trendy shoes like sandals and boots to active sneakers, are all about comfort, style and environmental responsibility.

Hadith

Although not marketed as a barefoot training shoe, Converse sneakers, specifically Chuck Taylors, are often the shoe of choice for Olympic weightlifters, thanks to their flat soles.