Modern footwear often restricts our range of motion
and provides external stability that our feet should develop naturally.
Overtime, this unnatural body positioning and gait that shoes create can lead
to inefficient movement and possibly injury. Walking barefoot can help to
improve ankle stability, reduce overactive calves, improve activation of your
posterior chain (hamstrings, glutes and back), improve alignment of
your ankles/hips/back/shoulders, and increase proprioception of the feet to
provide better balance feedback to the rest of your body.
Running barefoot also has its
advantages. The thicker your shoe’s heels, the more likely you are to lengthen your
stride. This leads to more of a heel-first strike where the shoe absorbs the
majority of the impact, thus never conditioning your feet, ankles and body to
absorb impact properly. When barefoot, you naturally use a shorter stride,
landing first on the outside ball of your foot and causing your arch to
flatten, absorb impact and then spring back up as you advance forward, the way
it was meant to work. If you decide to go barefoot running, just make sure to
do so progressively. You shouldn’t run
barefoot as far as you do with shoes on at first. Maybe start with walking barefoot and add in
short intervals of running as you strengthen your feet and become acclimated to
your new gait.
Past research performed on barefoot running has shown that running-related
chronic injuries to bone and connective tissue in the legs are rare in
developing countries, where most people are habitually barefooted. Also, one of the most common chronic injuries
in runners, planter fasciitis is rare in barefoot populations.
The benefits of barefoot activity aren’t only limited
to running. Weightlifting while barefoot
also has its perks. In addition to
strengthening your feet and lower leg as mentioned above through barefoot
walking/running, strength exercises like the deadlift will become easier as you
move closer to the ground, thus reducing the distance the weight must move. Other moves like lunges and squats will
quickly alert you of any alignment issues, especially in the calves and
hips.
If you suffer from balance issues, shin splints, or
any other hip and leg conditions or if you are unable to walk barefoot during
the day, or if your commercial gym won’t allow barefoot exercise, a great
alternative would be to use minimalist or barefoot shoes. Minimalist
shoes offer a 4-8mm drop from heel to toe, whereas traditional sneakers have a
12mm drop. Barefoot shoes offer a 0mm drop and are as close to walking
barefoot as you can get without actually going barefoot. These shoes are
also less bulky, which allows your foot muscles to be more engaged so that they
contract and flex properly to cushion and absorb shock.
Although it may not be practical to go barefoot the
entire day, the more time you spend out of your footwear and training your feet
naturally, the better off you will move and feel in the long run.
For more Fitness, Nutrition,
and Wellness advice contact Paul Wantuck or stop by the Fitness Center to schedule
a consultation and get started on the path towards a healthier you!
