Barefoot Training: Benefits and Risks

A supportive pair of shoes is the first item on most essentials lists exercise equipmentSo how did barefoot training become popular? Look down and around and you’re bound to see people doing a variety of fitness activities – from dead lift Trail running – no shoes.

Are these shoeless athletes just showing off, or are there real benefits to training barefoot? We asked the experts to get their take on the pros and cons of going barefoot so you can be informed before jumping into this trend barefoot.

Is it safe to train barefoot?

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

environment

The first thing to assess before giving up on your kick is your environment. While some fitness studios may allow you to go barefoot or even require you to take off your shoes for certain activities, others may require sneakers for safety and hygiene reasons. Of course, you should follow the facility’s guidelines.

If you tend to exercise outdoors, look around and use your best judgment. Wear shoes if the ground or anything on it could cut, scrape or burn your feet.

medical conditions

Next, think about your own feet (and the body connected to them).

“Anyone with any loss of sensation in their feet, or who is at higher risk for peripheral sensation loss, such as those with diabetes, should avoid barefoot training,” says Jack McNamaraMSc, CSCS, Lecturer in Clinical Exercise Science at the University of East London.

If you have a chronic condition that affects your walking gait, McNamara recommends consulting a podiatrist before trying barefoot training. Have a history of trauma (especially shin splints, ankle or foot pain and stress fractures) also require talking to your doctor.

Running experience

If you’re considering running barefoot, start slowly. Unless you’re an experienced runner Niraj Vora, PT, Co-Founder step store A doctor 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 change with continued training and are critical to withstanding the stress that running puts on our bodies,” says Vora. “If you’ve been running continuously for more than a year, then we recommend starting with short periods of barefoot running, lasting 30 seconds to a minute, while walking.”

What are the benefits of training barefoot?

Considering how much we spend on sneakers, there better be a good reason no Wear them. Here are some potential benefits of barefoot training.

1. Greater foot mobility

Some forms of exercise require mobility in the foot that is limited by footwear. If you have ever done a similar exercise Pilatesyou know that subtle changes in foot position (e.g., pointing your toes or flexing your foot) can affect the intensity of a movement or completely change its focus.

if yoga is your jama bulky pair of sneakers will only throw you off balance and slow you down sun salutation. To experience the full range of motion in your toes, feet, and ankles, you need to be barefoot.

2. Stronger feet

The stretchy soles of your favorite running shoes are comfortable, but some experts believe all that cushioning may be weakening your foot muscles.

“Supportive shoes are designed to reduce the workload on these (foot) muscles, which is good in most cases,” said Dr. Mike Rushton, co-founder and medical director of DPM. Preoperative medical In St. George, Utah. “But if you don’t allow these muscles to function properly like anything else, they become weak and lose their ability to do their job effectively.”

This may affect your athletic performance and ultimately lead to muscle imbalance and harm. “Barefoot training allows your feet to work naturally, engaging a whole new set of muscles you may not have known you had,” says Rushton.

3. Increase body awareness

In addition to doing all the heavy lifting for the foot muscles, shoes also act as a barrier between the foot’s nerve endings and the surface on which you stand. Taking off your shoes provides a better sensory experience, which helps proprioceptionor your awareness of your body and how it moves relative to your surroundings.

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

“Squatting Going barefoot can help increase flexibility ankle and buttocks This helps to properly target the hip flexors and hamstrings as the knees move forward and backward. bodybuilding interior.

Can I train barefoot if I have plantar fasciitis?

plantar fasciitis This condition occurs when the thick band of tissue that connects the heel bone to the toes becomes inflamed. It is often very painful and should be evaluated by a medical professional.

While you should listen to your doctor’s advice about physical activity, it’s best to avoid barefoot training if you have plantar fasciitis.

“For people with plantar fasciitis, they should avoid going barefoot for long periods of time, as prolonged contact of the heel and foot with solid ground can increase pressure on the already inflamed arch and heel and make plantar fasciitis more likely to develop. Symptoms worsen,” said PhD. Christine Gasnick, PT, DPT.

“Plantar fasciitis has a strong connection to shoes,” Gasnick said. “So making sure you invest in the right shoes with good shock absorption and foot support can help reduce plantar fasciitis symptoms and improve your ability to walk barefoot without pain once the inflammation subsides.”

barefoot training shoes

Interested but not ready to “bare it all”? These simple barefoot training shoes provide a barefoot training experience while providing a barrier between you and the ground.

Vivo Barefoot

Known for their wide, flat, flexible soles, Vivobarefoot offers a full line of simple footwear for the entire family.

Vibram five-finger shoes

This is the closest you can get to being barefoot without actually being barefoot. The Vibram FiveFinger shoe is made from ultra-lightweight materials, a flexible sole and an independent toe pocket.

reason to feel

FeelGrounds shoes range from casual shoes like sandals and boots to sneakers, all focusing on comfort, style and environmental responsibility.

chat

Although Converse sneakers are not marketed as barefoot training shoes, they are often the shoe of choice for Olympic weightlifters due to their flat soles.