A pair of supportive shoes is the first item on most must-have lists exercise equipmentso how did barefoot training become popular? Look down and around and you’re sure to see people practicing various types of fitness – from deadlift for trail running — without shoes.
Were these barefoot athletes just showing off, or are there real benefits to barefoot training? We checked out the experts’ opinions on the pros and cons of wearing shoes so you have all the information you need before jumping into this barefoot trend.
Is it safe to train barefoot?
Regardless of the environment or health, it’s probably safe to try barefoot training. However, there are some safety factors to consider.
the environment
Before you give up, the first thing to assess is your environment. While some fitness studios may allow you to go barefoot or even ask you to remove your shoes for certain activities, others may require athletic shoes for safety and hygiene reasons. Of course, you should follow the facility’s guidelines.
If you are inclined to exercise outdoors, look around and make a good judgement. If the ground or anything on it could cut, scrape or burn your feet, do not wear shoes.
Medical conditions
Next, think about your own feet (and the body connected to them).
“Anyone with any loss of sensation in their feet or those at higher risk of peripheral sensation loss, such as diabetics, should avoid training in bare feet,” he says. Jack McNamaraMSc, CSCS, Lecturer in Clinical Exercise Science, University of East London.
If you have a chronic condition that affects your gait, McNamara recommends consulting a podiatrist before trying barefoot training. History of injuries (especially shin splints, ankle or foot pain and stress fractures) also require a discussion with your doctor.
Running experience
If you’re thinking about running barefoot, start slowly. Unless you’re an experienced runner, Niraj Vora, PT, co-founder Stride Shop in New Orleans, Louisiana, recommends starting with a walking program and foot-strengthening exercises before moving on to barefoot running.
“Our tendons, muscles and bones go through changes with consistent training that are key to handling the stress that running puts on our bodies,” says Vora. “If you’ve been running consistently for more than a year, we recommend starting with short bursts of barefoot running lasting 30 seconds to one minute combined with walking.”
What are the advantages of barefoot training?
Considering how much we pay for athletic shoes, there better be a good reason not wearing them. Here are some potential benefits of exercising with bare feet.
1. Greater foot mobility
Some forms of exercise require foot mobility that is limited by shoes. If you have ever done an exercise like pilatesyou know that subtle changes in the position of your feet (eg pointing your toes or bending your feet) can affect the intensity of the movement or completely change its focus.
And if yoga is your thinga clunky pair of sneakers will only throw you off balance and slow you down hello to the sun. To experience the full range of motion of the toes, feet, and ankles, you must go barefoot.
2. Stronger feet
The springy soles of your favorite running shoes are comfortable, but some experts believe that all that cushioning weakens your foot muscles.
“Supportive shoes are designed to reduce the amount of work involved [foot] the muscles have to work, which in most cases is great,” says dr. Mike Rushton, DPM, Co-Founder and Medical Director Medical movement forward in St. George, Utah. “But if you never allow these muscles to function properly, like anything else, they will weaken and lose their ability to do their job effectively.”
This can reduce your sports performance and eventually lead to muscle imbalances and injuries. “Barefoot training allows your feet to work naturally, engaging a whole new set of muscles you probably didn’t know you had,” says Rushton.
3. Improved body awareness
In addition to lifting the load on the foot muscles, shoes also act as a barrier between the nerve endings in the feet and the surface you stand on. Taking your shoes off allows for a better sensory experience, which can help proprioceptionor your awareness of your body and how it moves in relation to its surroundings.
Being able to feel the ground beneath you can also help you achieve better form and alignment in certain lifts.
“Crouching barefoot can help build flexibility in ankles and hips as the knees move forward and back, which helps properly target the hip flexors and hamstrings,” says Jack Craig, CPT at Inside Bodybuilding.
Can you exercise barefoot 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 examined by a medical professional.
While you should listen to your own doctor’s recommendations regarding physical activity, it’s probably best to avoid barefoot training if you have plantar fasciitis.
“People who have plantar fasciitis should avoid walking barefoot for long periods of time because the prolonged hard pressure of your heel and foot on firm ground can increase stress on the already inflamed arch of the foot and heel and can worsen the symptoms of plantar fasciitis,” he says. dr. Kristen Gasnick, PT, DPT.
“Plantar fasciitis has a very strong connection to footwear,” says Gasnick. “So investing in proper shoes with good shock absorption and foot support can help reduce plantar fasciitis symptoms and improve your ability to walk barefoot pain-free after the inflammation resolves.”
Barefoot training shoes
Are you intrigued, but not yet ready to “bring it all out”? These minimalistic barefoot training shoes offer a close-to-barefoot workout experience while providing a barrier between you and the ground.
Vivobos
Known for their wide, flat and flexible soles, Vivobarefoot offers a full line of minimalist shoes for the whole family.
Vibram FiveFingers
This is the closest you’ll get to being barefoot without actually going barefoot. Vibram FiveFinger shoes are made of ultra-light materials, flexible soles and individual toe pockets.
FeelGrounds
Ranging from lifestyle footwear like sandals and boots to active trainers, FeelGrounds shoes are all about comfort, style and environmental responsibility.
To talk
Although not marketed as a shoe for barefoot training, Converse sneakers, especially Chuck Taylors, are often the shoe of choice for Olympic weightlifters, thanks to their flat soles.
