I’m sharing why I’m obsessed with barefoot shoes and how you can incorporate them into your routine and life!
Hello friends! Happy Monday! How was the weekend? We had an amazing time in San Diego together Betsy attending the Lagree Certification Workshop at DETERMINE. (San Diego friends, go take a class with my friend Karina! I’ve known her for years – we taught barre together in SD – and she’s an incredible teacher and person.)
So today, let’s talk about barefoot shoes.
(It was hilarious when I went to pack all my shoes for this shoot. I was like wow I actually have five pairs and I use and love them all!)
Barefoot shoes have been around for quite some time.
According to this website:
In the 20th century, barefoot shoes appeared as people began to question the need for shoes with a lot of cushioning and support. In the 1960s and 1970s, the popularity of the ‘Jogging’ movement led to the development of more minimalist running shoes, which aimed to mimic the barefoot experience.
I think many of us can remember the early 2000s when barefoot shoes had a resurgence as Vibrams came out. I remember seeing them for the first time — they looked like duck feet. They were scary lol. But, it was definitely a moment of light. I have been in the fitness industry since 2008 and after many trainings and workshops (like leg stretching and walking classes I took and then taught at Canyon Ranch), I realized the impact of footwear on overall function and how minimalist shoes can change your workouts and your life.
Barefoot shoes are not only lightweight and extremely comfortable, but they allow us to have full foot muscle function, open our toes (instead of our toes being squeezed into tight shoes) and can affect the overall posture, alignment and performance.
why should you switch to bare feet
What are barefoot shoes?
Barefoot shoes are designed to naturally mimic our bare feet, with the added protection and public interest of having soles. I don’t think many of us would want to walk down a dirty street or exercise in a gym without real shoes. They have a minimalist design, a low heel (so they don’t have the high back cushion that many running shoes include), thin soles and wide toe boxes so our toes can breathe and move freely.
The main differences between barefoot shoes and traditional footwear are the heel boxes and the toes. My bare shoes feel 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 it affects the natural posture and alignment of the feet. Some shoes can make us lean forward to maintain our balance, move the pelvis out of alignment and also affect our gait. It’s sad because they look cute, but heels are some of the worst shoes we can wear for pelvic floor health, posture and overall function (especially the knees, hips and ankles0>
Barefoot shoes also reduce the chance of bunions, hammertoes, and other foot deformities because your toes don’t get crushed!
2. Strengthens leg muscles
Barefoot shoes encourage muscle engagement in the feet, ankles and calves. The thin sole allows you to *grip* the floor more effectively, which can cause you to activate MORE muscles as you live and train.
Thin soles lead to stronger arches and better stability because you have to work to stabilize your foot. Without the extra cushion, more muscles can be activated.
3. Improved balance and stability
In bare shoes, you can feel the ground more effectively, improving proprioception, which is the recognition of where our body is in space. Proprioceptive training is huge in preventing falls, especially as we get older.
4. Better posture
Barefoot shoes encourage a natural gait, reducing stress on the joints and spine
They promote better posture and alignment which can reduce back pain. Shoes with extra cushioning can change the position of your pelvis, which can put pressure on your lower back.
5. Enhanced Sensory Feedback
We feel the world through our feet and barefoot shoes mimic how we would exist in nature, with increased connection to the ground through thin soles
With this increased connection, we can have improved responsiveness in rough terrain
Who Should Wear Barefoot Shoes?
– People experiencing leg pain or discomfort. Of course, consult your doctor first.
– Athletes who want to improve performance and reduce injuries
– People looking for a more natural, minimalist approach to footwear
– Anyone interested in strengthening their legs and improving posture
How to switch to bare shoes
As much as I’d like to say, “Put on your new shoes and you’re good to go!” there is actually a transition phase. If you’re not used to using all the muscles in your feet, switching to bare feet right away could cause aches and pains. Instead, increase the amount of time you wear bare shoes.
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 wear time as your feet adjust, increasing your full workouts or full rides.
2. Perform Strengthening Exercises
Foot and ankle exercises can build the muscles needed for barefoot walking.
You can also stretch your legs and work on maintaining flexibility to reduce pain. This site has some of my favorite leg stretches.
3. Choose the right surface
Start on soft, even surfaces (eg grass or carpet) before moving on to harder ground
Alternate between barefoot and regular shoes as you transition
Frequently Asked Questions about Barefoot Shoes
Are barefoot shoes suitable for running?
It might be, but I definitely don’t recommend running into 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 plantar fasciitis?
Yes!! I’ve found that barefoot shoes can really improve fasciitis if you loosen them up gradually and incorporate leg stretches.
Can I use barefoot shoes to prevent injuries?
You can use them as part of your injury prevention routine, along with alternating training intensities, rest, stretching, mobility and good hydration, sleep and nutrition.
Are barefoot shoes okay for people with flat feet?
Yes! Fellow flat footer here. You may find that by working more muscles in your legs, your foot is more supported. If you find that your feet collapse or your feet feel uncomfortable as you transition, you can definitely add some inserts for arch support 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 loved them, I have no desire to switch brands. My referral link offers 20% off your first pair! (Not an affiliate, you will also receive your own referral link when you purchase.) Dry is another popular brand that I often see at the gym.
Tips for choosing the right pair for your foot type
I would recommend trying one brand and seeing how you like it. Of course, I’m biased Vivobarefoots. Give yourself time to transition and incorporate your leg exercises. I hope you love them as much as I do!
Do you wear bare shoes? What are training shoes?
xoxo
Gina
