Here’s why I’m obsessed with barefoot shoes and how to incorporate them into your fitness routine and life.
Hello friends! Happy Monday! How was your weekend? I had a great time in San Diego Betsy Participate in a Lagree certified workshop Define(To all my friends in San Diego, come join my friend Karina’s class! I’ve known her for years and we taught ballet together in San Diego. She’s an amazing instructor and a great person.)
Well, today let’s talk about barefoot shoes.
(It was so funny when I gathered all the shoes for this photo shoot. I realized I really do have five pairs and love them all!)
Barefoot shoes have been around for quite some time.
According to This website:
In the 20th century, people began to question the need for cushioned, supportive shoes, and so barefoot shoes emerged. In the 1960s and 1970s, the growing popularity of the “jogging” movement led to the development of more minimalist running shoes that aimed to mimic the barefoot sensation.
Many of you may remember the barefoot shoe revival that came with the introduction of Vibrams in the early 2000s. I remember the first time I saw them. They looked like duck feet to me. Terrible (laughs). But it was definitely a lightbulb moment. I’ve been working in the fitness industry since 2008, and through multiple trainings and workshops (including a foot stretching and walking class that I took and then taught at Canyon Ranch), I realized the impact footwear can have on overall function and how minimalist shoes can transform my training and my life.
Not only are barefoot shoes lightweight and extremely comfortable, they also allow your foot muscles to fully engage and your toes to spread fully (without being squeezed into a narrow shoe), which can affect your overall posture, alignment and performance.
Reasons to switch to barefoot shoes
What are barefoot shoes?
Barefoot shoes are designed to mimic the natural state of our bare feet while still providing the added protection and social considerations of a sole. Most of us wouldn’t want to walk on a dirt road or work out at the gym without shoes. Barefoot shoes have a minimalist design, low heel drop (so they don’t have the high back cushioning that many running shoes have), thin soles and a wide toe box that allows your toes to breathe and move freely.
The main difference between barefoot shoes and traditional footwear is the heel height and toe area. My barefoot shoes seem much wider than my regular shoes or sneakers.
The benefits of going barefoot
1. Natural foot position
Think about the position of your feet and how it affects your natural posture and foot alignment. Some shoes can cause you to lean forward for balance, put your pelvis out of alignment, and affect the way you walk. Heels may look cute, but they are one of the worst shoes for your pelvic floor health, posture, and overall function (especially your knees, hips, and ankles).
Barefoot shoes also reduce the chance of bunions, hammertoes and other foot deformities because your toes are not compressed.
2. Strengthen your leg muscles
Barefoot shoes encourage muscle activation in the feet, ankles and calves: their thin soles allow them to grip the floor more effectively, activating even more muscles during daily activities and exercise.
Thinner soles mean your foot has to work harder to stabilize itself, which creates stronger arches and greater stability; without extra cushioning, more muscles are activated.
3. Improved balance and stability
Wearing barefoot shoes allows you to feel the ground more effectively and improves your sense of proprioception – your awareness of your body’s location in space. Proprioception training can be extremely helpful in preventing falls, especially as you get older.
4. Improve your posture
Barefoot shoes promote a natural gait and reduce pressure on the joints and spine.
Good posture and foot positioning can help reduce back pain. Highly cushioned shoes can change the position of your pelvis and put strain on your lower back.
5. Enhanced Sensory Feedback
We experience the world through our feet, and barefoot shoes enhance your connection to the ground through their thin soles, mimicking how we exist in nature.
This increased connection improves your ability to navigate uneven terrain.
Who should wear barefoot shoes?
– People who suffer from pain or discomfort in their feet. Of course, you should consult a doctor first.
– Athletes looking to improve performance and reduce injuries
– People who want a more natural and minimalist style of footwear
– Anyone interested in strengthening their legs and improving their posture
How to Transition to Barefoot Shoes
While it’s tempting to say, “Just put on your new shoes and you’re ready to go!”, there is actually a transition period. If you’re not used to using all of your foot muscles, switching to barefoot shoes right away could cause pain and discomfort. Instead, increase the amount of time you spend wearing barefoot shoes.
1. Start slowly
Start with short walks and other low-impact exercises, even if it’s just walking around the block a few times for a few days rather than jumping straight into running.
Once your feet get used to them, gradually increase the amount of time you wear them until you’re used to full training sessions or walks.
2. Do strength exercises
Foot and ankle exercises help strengthen the muscles needed for barefoot walking.
Stretching your legs and keeping them flexible can help reduce pain. This website has some of my favorite leg stretches.
3. Choose the right surface
Start on a soft, flat surface (such as grass or carpet) and work your way up to harder surfaces.
Alternate between bare feet and regular shoes during the transition
Barefoot shoes FAQ
Are barefoot shoes good for running?
It’s possible, but we definitely don’t recommend running right from the start. Start by walking, then mix in some running with walking, and then work your way up to running.
How long does it take to get used to barefoot shoes?
For me it took a few weeks. It depends on the individual.
Do barefoot shoes help with plantar fasciitis?
Yes! I have found that gradually getting used to wearing barefoot shoes and incorporating foot stretches can actually help with plantar fasciitis.
Can I use barefoot shoes to prevent injuries?
These can be used as part of an injury prevention routine along with intensity alternation, rest, stretching, mobility, adequate hydration, sleep, and nutrition.
Can people with flat feet wear barefoot shoes?
Yes! I have flat feet too. Maybe strengthening the muscles in my feet will help support them better. If your feet collapse or become uncomfortable when walking, adding an insole for arch support can help.
Where to buy barefoot shoes
There are many brands out there but I am loyal to Vivobarefoot, it was the first brand I tried and I loved it so much that I have no desire to switch to another brand. Use my referral link and get 20% off your first pair! (Not an affiliate, you’ll also get your own referral link when you purchase.) Zeros This is another popular brand that you often see at gyms.
Tips for choosing the right shoes for your foot type
I encourage you to try the brand once and see if you like it. Of course, I Bibo BarefootTake your time with the transitions and incorporate some leg exercises. I hope you love it as much as I do.
Do you wear barefoot shoes? What are your favorite training shoes?
Kiss
Gina
