Barefoot training: benefits and risks

A pair of support shoes is the first element in most essential lists Training teamSo how was barefoot training popular? Look down and around, and you are forced to see people doing all kinds of physical state, from Dead weight For the road running – without shoes.

Are these problems without problems, or are there real benefits for barefoot training? We recorded with the experts for their thoughts about the pros and cons of going without shoes so that you have all the information before jumping to this trend rides first.

Is it safe to train barefoot?

Except for any environmental or health -related concern, it is probably safe to prove barefoot training. However, there are some security factors to consider.

Atmosphere

Before abandoning your kicks, the first thing you should evaluate is your environment. While some fitness studies may allow you to go barefoot or even ask you to remove shoes for certain activities, others may require sports shoes for safety and hygiene reasons. Of course, you must follow the installation guidelines.

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

Medical conditions

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

“Anyone who has some kind of sensory loss in their feet, or those with the greatest risk of sensory loss in their peripheries, such as diabetics, should avoid barefoot training,” he says Jack McNamaraMSC, CSCS, Professor of Clinical Exercise Sciences at Eastern University.

If you have a chronic condition that affects your march to walk, McNamara recommends consulting a podiatrist before trying a barefoot training. A story of injury (especially pimples, ankle or standing pain and stress fractures) also guarantees a conversation with your doctor.

Experience in execution

If you are considering running barefoot, start slowly. Unless you are an experienced corridor, Niraj Vora, PT, co -founder of The Stride store In New Orleans, Louisiana recommends starting with a walking program and feet strengthening exercises before graduating in barefoot.

“Our tendons, muscles and bones experience changes with consistent training that are critical to resist stress to run in our bodies,” says Vora. “If you have been constantly working for more than a year, we recommend starting with short barefoot fighting for 30 seconds to a minute mixed with walking.”

What are the benefits of barefoot training?

Taking into account how much we pay for sports shoes, it is better that there is a good reason for No using them. Here are some potential benefits of barefoot training.

1. Greater foot mobility

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

And if Yoga is your jamA couple of clumsy shoes will only launch your balance and slow down your You greet the sun. To experience the complete range of movement of the fingers of the feet, feet and ankles, you must go barefoot.

2. Stronger feet

The elastic soles of their favorite shoes are comfortable, but some experts believe that everything that cushions can be weakening the muscles of their foot.

“Support shoes are designed to reduce the work that these muscles (standing) have to do, which is excellent in most cases,” says Dr. Mike Rushton, DPM, co -founder and medical director of Forward Medical Motion In San Jorge, 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 shorten your athletic performance and eventually lead to muscle imbalances and injuries. “Barefoot training allows your feet to work naturally, involving a completely new set of muscles that you probably didn’t know what you have,” says Rushton.

3. Improved body knowledge

In addition to doing all heavy work for foot muscles, shoes also act as a barrier between nerve endings on the feet and the surface on which you are standing. Wish your shoes allows a better sensory experience, which can help with Propioceptionor his conscience of his body and how he moves in relation to his environment.

Being able to feel the ground under you can also help you achieve a better form and alignment in certain elevators.

“Raid barefoot can help generate flexibility in the ankle and hips As the knees track forward and backwards, which helps properly point the hip flexors and hamstrings, “says Jack Craig, CPT in Interior bodybuilding.

Can you perform barefoot training if you have plantar fasciitis?

Plantar fasciitis It occurs when the thick fabric band that connects the heel bone with the fingers of the feet is inflamed. It is often very painful and must be evaluated by a medical professional.

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

“It should avoid going barefoot for long periods of time for people who have plantar fasciitis because the prolonged hard pressure of their heel and foot in solid earth can increase the tension in the arc and the heel of the foot already inflamed and can worsen the symptoms of plantar fasciitis,” he says, “he says,” he says Dr. Kristen Gasnick, PT, DPT.

“Plantar fasciitis has a very strong bond with footwear,” says Gasnick. “Therefore, making sure to invest in adequate shoes with good shock absorption and feet support can help reduce their symptoms of planting fasciitis and improve their ability to walk barefoot without pain once inflammation is resolved.”

Barefoot training shoes

Intrigued but still not ready to “undress” everything? These barefoot training minimalist shoes offer a barefoot adjacent training experience while providing a barrier between you and the ground.

Vivobarefoot

Known for soles that are wide, flat and flexible, Vivobarefoot offers a complete line of minimalist shoes for the whole family.

Vibram Fivefingers

This is the closest that you can be barefoot without really going barefoot. Vibram Fivefinger shoes are made with ultralight weight materials, flexible soles and individual feet pockets.

FEELGROUNDS

Firecower shoes, ranging from lifestyle shoes, such as sandals and boots to active sneakers, have to do with comfort, style and environmental responsibility.

Discuss

Although it is not marketed as a barefoot training shoe, Converse sneakers, specifically Chuck Taylors, are often the favorite shoe of Olympic weightlifters, thanks to their dishes.