I share why I’m obsessed with barefoot shoes and how you can incorporate them into your fitness routine and life!
Hello friends! Happy Monday! How was your weekend? I had a wonderful time with him in San Diego Betsy attended the Lagree certification workshop in DEFINE. (San Diego friends, take a class with my friend Carina! I’ve known her for years – we taught Barre together in SD – and she’s an amazing instructor and person.)
So today let’s talk about barefoot shoes.
(It was hilarious when I went to collect all my shoes for this photo shoot. I was like wow, I actually have five pairs and I use and love them all!)
Barefoot shoes have been around for a long time.
According to this website:
In the 20th century, barefoot shoes appeared as people began to question the need for shoes with strong cushioning and support. In the 1960s and 1970s, the popularity of the “jogging” movement led to the development of minimalist running shoes, which aimed to mimic the barefoot experience.
I think many of us can remember the early 2000s, when the barefoot shoe made a resurgence when Vibrams came out. I remember the first time I saw them – they looked like duck’s feet. They were horrible lol. But it was definitely a light bulb moment. I have been in the fitness industry since 2008 and after multiple trainings and workshops (such as the foot stretching and walking classes I took and then taught at Canyon Ranch), I understood the impact of footwear on overall function and how minimalist shoes can change your workouts and life.
Barefoot shoes are not only lightweight and super comfortable, they allow us full foot muscle function, full toe splay (rather than toes being crammed into tight shoes) and can affect overall posture, alignment and performance.
why you should switch to barefoot shoes
What are barefoot shoes?
Barefoot shoes are designed to naturally mimic our bare feet, with the added protection and public attention of having soles. I don’t think many of us would want to walk down a dirty street or work out in the gym without the right shoes. They have a minimalist design, a low heel (so they don’t have the high back cushion in many running shoes), thin soles and wide toe boxes so our toes can breathe and move freely.
The key differences between barefoot shoes and traditional footwear are the heel and toe drop boxes. My barefoot shoes look so wide compared to my *normal* shoes and sneakers.
Benefits of wearing barefoot shoes
1. Natural foot alignment
Think about the position of your feet and how this affects the natural posture and alignment of your feet. Some shoes can cause us to lean forward to maintain balance, move our pelvis out of alignment, and can also affect our gait. It’s a shame because it looks cute, but heels are some of the worst shoes we can wear for pelvic floor health, posture and overall function (especially knees, hips and ankles0>
Barefoot shoes also reduce the likelihood of bunions, hammertoes, and other foot deformities because your toes aren’t crushed!
2. Strengthens the foot muscles
Barefoot shoes encourage muscle engagement in the feet, ankles and calves. A thin sole allows you to *grip* the floor more effectively, which can cause you to activate MORE muscles as you live and exercise.
Thin soles lead to stronger arches and better stability because you have to work on stabilizing your feet; without additional cushioning, more muscles are able to be activated.
3. Improved balance and stability
In bare feet, you can feel the ground more effectively, improving proprioception, which is the recognition of where our bodies are in space. Proprioception training is huge in preventing falls, especially as we age.
4. Better posture
Barefoot shoes encourage a natural gait, reducing the load on the joints and spine
They promote better posture and alignment which can reduce back pain. Super cushioned shoes can change the position of your pelvis, which can cause strain on your lower back.
5. Enhanced sensory feedback
We feel the world through our feet, and barefoot shoes imitate how we exist in nature, with an increased connection to the earth through thin soles
With this increased connection, we can have an improved ability to react to rough terrain
Who should wear barefoot shoes?
– People who are dealing with foot pain or discomfort. Of course, consult your doctor first.
– Athletes who want to improve performance and reduce injuries
– Individuals looking for a more natural, minimalist approach to footwear
– Anyone interested in strengthening the feet and improving posture
How to switch to barefoot shoes
As much as I’d like to say, “Put on some new shoes and you’re good to go!” there is actually a transition phase. If you are not used to using all the muscles of your feet, immediately switching to bare feet can cause pain and soreness. Instead, increase the amount of time you wear bare feet.
1. Start slow
Start with short walks or low-impact activities. Instead of jumping into a run, just walk around the block a few times for a few days.
Gradually increase wearing time as your feet adjust, building up to your full workouts or full walks.
2. Perform strengthening exercises
Foot and ankle exercises can build the muscles needed to walk barefoot.
You can also stretch your feet and work on maintaining flexibility to reduce pain. This website has some of my favorite foot stretches.
3. Choose the right surface
Start on soft, flat surfaces (eg grass or carpet) before moving on to harder terrain
Alternate between bare feet and regular shoes as you cross
Frequently Asked Questions About Barefoot Shoes
Are barefoot shoes suitable for running?
They can be, but I definitely don’t recommend running in them at first. Start with walking, then walk with some running time, then increase the running time.
How long does it take to adjust to barefoot shoes?
For me it took a few weeks. It is individual.
Can barefoot shoes help with plantar fasciitis?
Yes!! I’ve found that barefoot shoes can actually improve planta fasciitis if you gradually pull them off and include foot stretches.
Can I use barefoot shoes to prevent injuries?
You can use them as part of your injury prevention routine, along with alternating exercise intensity, rest, stretching, mobility, and good hydration, sleep, and nutrition.
Are barefoot shoes okay for people with flat feet?
Yep! Fellow flat footer over here. You may find that if you work more muscles in your feet, your foot is more supported. If you find that your feet are collapsing or your feet are uncomfortable as you transition, you can absolutely add some arch support inserts if that would help.
Where to buy barefoot shoes
There are so many brands out there, but I’m loyal to Vivobarefoot. They were the first brand I tried, I liked them, I have no desire to change brands. My referral link gives you 20% off your first pair! (Not an affiliate; you will also receive your own referral link when you purchase.) Xeros are another popular brand that I see a lot at the gym.
Tips for choosing the right pair for your foot type
I would recommend trying a brand and seeing how you like it. Of course, I’m biased Vivobarefoots. Give yourself time to transition and incorporate your foot exercises. I hope you love them as much as I do!
Do you wear barefoot shoes? What are your go-to workout shoes?
xoxo
Gina