Barefoot training: benefits and risks

A supportive pair of shoes is the first item on most essentials lists. training equipmentSo how did barefoot training become popular? Look down and around you and you’re sure to see people doing all kinds of exercises, from dead weight trail running, without shoes.

Are these barefoot athletes just bragging or are there real benefits to barefoot training? We asked the experts for their opinions on the pros and cons of not wearing shoes so that you have all the information before jumping into this barefoot trend.

Is it safe to train barefoot?

Unless there are environmental or health-related concerns, it’s probably safe to try training barefoot. However, there are some safety factors to consider.

Atmosphere

Before you put down your kicks, the first thing you should evaluate is your surroundings. While some gyms 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 must follow the center’s instructions.

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

Medical conditions

Next, consider your own feet (and the body that is connected to them).

“Anyone who has any type of sensory loss in their feet, or those at higher risk of sensory loss in their peripheries, such as diabetics, should avoid training barefoot,” he says. Jack Mc NamaraMSc, CSCS, Professor of Clinical Exercise Science at the University of East London.

If you have a chronic condition that affects your walking, McNamara recommends consulting a podiatrist before trying to train barefoot. A history of injuries (especially leg cramps, ankle or foot pain and stress fractures) also warrants a conversation with your doctor.

Running experience

If you’re thinking about running barefoot, start slow. Unless you’re an experienced runner, Niraj Vora, PT, co-founder of The step store in New Orleans, Louisiana, recommends starting with a program of walking and foot-strengthening exercises before moving to barefoot running.

“Our tendons, muscles and bones undergo changes with constant training that are essential to withstand the stress that running places on our body,” says Vora. “If you’ve been running consistently for more than a year, we recommend starting with short bouts of barefoot running for 30 seconds to a minute combined with walking.”

What are the benefits of barefoot training?

Considering how much we pay for athletic shoes, there better be good reasons to No using them. Below are some potential benefits of barefoot training.

1. Greater foot mobility

Some forms of exercise require foot mobility restricted by shoes. If you have ever done an exercise like pilatesYou know that subtle changes in foot position (for example, pointing your toes or flexing your foot) can affect the intensity of a movement or completely change your approach.

and if yoga is your problemA clunky pair of sneakers will only throw you off balance and slow you down. sun salutations. To experience the full range of motion of your toes, feet, and ankles, you need to go barefoot.

2. Stronger feet

The springy soles on your favorite running shoes are comfortable, but some experts believe all that cushioning can weaken your foot muscles.

“Supportive shoes are designed to lessen the work these (foot) muscles have to do, which is great in most cases,” says Dr. Mike Rushton, DPM, co-founder and medical director of Medical forward movement in St. George, Utah. “But, if you never let these muscles work properly, like anything else, they weaken and lose their ability to do their job effectively.”

This can impair your athletic performance and eventually lead to muscle imbalances and injuries. “Barefoot training allows your feet to work naturally, activating a whole new set of muscles you probably didn’t know you had,” says Rushton.

3. Improved body awareness

In addition to 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 off your shoes allows for a better sensory experience, which can help with proprioceptionor your awareness of your body and how it moves in relation to its environment.

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

“Break-in Being barefoot can help develop flexibility in the ankles and hips as the knees move forward and backward, which helps properly target the hip flexors and hamstrings,” says Jack Craig, CPT of Inside bodybuilding.

Can you do a barefoot workout if you have plantar fasciitis?

plantar fasciitis It occurs when the thick band of tissue that connects the heel bone to the toes becomes inflamed. It is usually very painful and should be evaluated 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 prolonged, heavy pressure of the heel and foot on solid ground can increase stress on the already inflamed arch of the foot and heel and can worsen the symptoms of plantar fasciitis.” plantar fasciitis. ” says Dr. Kristen Gasnick, PT, DPT.

“Plantar fasciitis has a very strong link to footwear,” Gasnick says. “Therefore, making sure you invest in shoes that fit well, with good shock absorption and foot support can help decrease the symptoms of plantar fasciitis and improve your ability to walk barefoot without pain once the inflammation subsides. resolve.”

Barefoot training shoes

Intrigued but not yet ready to “bare” it all? These minimalist barefoot training shoes offer a barefoot-adjacent training experience while also providing a barrier between you and the ground.

I live barefoot

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

Vibram Five Fingers

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

Feel lands

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

Discuss

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