Barefoot training: benefits and risks

A supportive pair of shoes is at the top of most essentials lists Training equipmentHow did barefoot training become popular? Look down and around and you’re sure to see people doing all types of fitness – from Deadlift for trail running – without shoes.

Are these unshod athletes just show-offs or does barefoot training have real benefits? We spoke to the experts to get their take on the pros and cons of going barefoot so you have all the information before jumping into this trend barefoot.

Is it safe to exercise barefoot?

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

Environment

Before you give up your kicks, first assess your surroundings. While some gyms allow barefoot walking or even require you to remove your shoes for certain activities, others may require athletic shoes for safety and hygiene reasons. Of course, you should adhere to the institution’s guidelines.

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

Medical conditions

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

“Anyone who has any type of sensory loss in the feet or is at increased risk of sensory loss in the periphery of the foot, such as diabetics, should avoid barefoot training,” he says Jack McNamaraMSc, CSCS, Lecturer in Clinical Exercise Science at the University of East London.

If you have a chronic condition that affects your gait, McNamara recommends consulting a podiatrist before attempting to exercise barefoot. A history of injury (especially Shin splints, ankle or foot pain and stress fractures) also require a discussion with your doctor.

Running experience

If you’re thinking about running barefoot, start slowly. Unless you are an experienced runner, Niraj Vora, PT, co-founder of The Stride Shop in New Orleans, Louisiana, recommends starting with a walking program and foot-strengthening exercises before progressing to barefoot running.

“Our tendons, muscles, and bones undergo changes through consistent exercise that are critical to withstanding the stress that running places on our bodies,” says Vora. “If you have been running regularly for more than a year, we recommend starting with short barefoot runs of 30 seconds to a minute, mixed in with walking.”

What are the benefits of barefoot training?

Considering how much we pay for sneakers, there better be a good reason for it not they wear. Here are some potential benefits of barefoot training.

1. Greater foot mobility

Some sports require limited foot mobility through shoes. If you have ever done an exercise like Pilatesknow that subtle changes in foot position (such as pointing the toes or flexing the foot) can affect the intensity of a movement or completely change its focus.

And if Yoga is your thinga clunky pair of sneakers will only throw you off balance and slow you down Sun salutations. To utilize the full range of motion of your toes, feet, and ankles, you must walk barefoot.

2. Stronger feet

The springy soles of your favorite running shoes are comfortable, but some experts believe the cushioning could be weakening your foot muscles.

“Supportive shoes are designed to reduce the work of these (foot) muscles, which is great in most cases,” says Dr. Mike Rushton, DPM, co-founder and medical director of Forward Motion Medical in St. George, Utah. “But if you never let these muscles function properly, like everything else, they become weak and lose their ability to do their job effectively.”

This can affect your athletic performance and eventually lead to Muscle imbalances and injuries. “Barefoot training allows your feet to work naturally and target whole new muscles that you probably didn’t know you had,” says Rushton.

3. Improved body awareness

Shoes not only work all of your foot muscles, but they also serve as a barrier between the nerve endings in your feet and the surface you are standing on. Taking off your shoes allows for a better sensory experience, which can be helpful Proprioceptionor your awareness of your body and how it moves in relation to its surroundings.

The ability to feel the ground beneath you can also help you achieve better form and alignment during certain exercises.

“Squatting Walking barefoot can help improve flexibility ankle And hips as the knees move forward and backward, which helps to properly engage the hip flexors and hamstring muscles,” says Jack Craig, CPT at In bodybuilding.

Can you do barefoot workouts if you have plantar fasciitis?

Plantar fasciitis occurs when the thick band of tissue that connects your heel bone to your toes becomes inflamed. It is often very painful and should be examined by a doctor.

While you should listen to your doctor’s recommendations regarding physical activity, it’s probably best to avoid barefoot exercise if you have plantar fasciitis.

“For people with plantar fasciitis, walking barefoot for long periods of time should be avoided because the sustained heavy pressure of your heel and foot on solid ground can increase stress on the already inflamed arch and heel and worsen plantar fasciitis symptoms. ” says Dr. Kristen Gasnick, PT, DPT.

“Plantar fasciitis has a very strong connection to shoes,” says Gasnick. “So, taking care to invest in properly fitting shoes with good shock absorption and foot support can help ease the symptoms of your plantar fasciitis and improve your ability to walk barefoot without pain once the inflammation has subsided.”

Barefoot training shoes

Curious but not ready to “bare it all” yet? These minimalist barefoot training shoes offer a close-to-barefoot training experience while creating a barrier between you and the ground.