Why I’m Going Barefoot (And You May Want to Too)
Do you stop and think about your feet if they’re not bothering you? Probably not. I don’t either, really. But lately I’ve started to think more about the health of my feet and the importance of going barefoot. Did you know each foot is made up of 26 bones, 30 joints and more than 100 muscles, tendons and ligaments? And that all of these elements work together to provide support, balance and mobility? Did you know that your foot health can be in proportion to the health of your ankles, knees, hips and back? Foot health is important!
Just for fun and a little history lesson… take a look at the evolution of footwear. Check out this history of footwear in photos that starts around the early 1600’s. And this page with footwear and photos as early as 1250 BC! Shoes go WAYBACK.
Box Canyon Bodies has taken a look at how sitting for regular prolonged periods daily can be harmful to your health, and Mark Sisson describes shoes as, “…chairs for our feet, only we wear them all day.” Sisson has written multiple articles on the benefits of going barefoot and barefoot footwear, such as the ever-awkward Vibram 5-finger shoes.
THE PROBLEMS WITH SHOES
Formally known as “hallux valgus,” bunions cause the big toe to bend toward the smaller toes. It grows over time and the boney protrusion can be painful. Is causes are multiple, including family history, wearing narrow and/or high heeled shoes, and flat feet. Corns and calluses are also caused by narrow or ill-fitting footwear and/or excessively active feet and all the friction movement causes between the foot and shoe. These are just 2 of the more common foot anomalies linked to shoes.
My mother had bunion surgery and her recovery was 6 to 8 weeks in a boot and on crutches. She (who birthed at least one of us without pain meds, go Mom!) rated the pain an 8 out of 10. Other than avoiding bunions and corns, here are some additional benefits of spending more time with naked tootsies.
THE BENEFITS OF BARE FEET
Proprioception, which is awareness of the position of one's body. This makes sense because your shoes cut off the interfacing of the foot and the ground. Bare feet establishes the connection, giving access to the hundreds of nerves on the foot’s sole, leading to a deeper understanding of your body position.
Bare feet are also better with balance. Because you can more easily shift the weight of your body into a specific region of your foot, like toes, balls, mid-foot, and heels. And it gives you a better grip with the toes and the whole foot. And it’s why we’ve never seen an Olympic gymnast on the beam with shoes on!
Most of the muscles within your feet lie inactive inside a shoe, thus weakening the muscles with prolonged shoe-wearing. Going barefoot, and especially working out barefooted, builds a stronger, more resilient network of tiny muscles and ligaments within the foot.
BAREFOOT EXERCISES
When you go barefoot, take full advantage of strengthening your foot muscles by doing some movements to add stress on your feet that you can’t do shod. Try picking up objects with your toes, and spreading your toes as far apart as possible. Stand on your toes with both feet, and then try it one foot at the time. Sit on your knees with your toes tucked under (as long as you can stand it) to give your plantar a stretch. Do some balancing on one foot, tilting forward and backward with one knee up. You can also stand and roll your foot over a tennis, lacrosse, or other ball of similar stability to release some tension in the sore spots. Just hang out a bit longer with pressure on the spots that feel tender until you feel it release and relax a bit.
If you can’t go totally barefoot, flip-flops are a great option. Because they are typically thin and very pliable, more muscles engage when wearing sandals versus sneakers. Have you ever noticed the first time you wear flip flops for a long time early in the summer that your feet are a little sore? That’s because your muscles have been dormant in those snow boots and sneakers all winter. Your feet are beginning to re-develop those sleeping muscles.
It’s worth noting that research shows a wider toe box reduces much of the risk of bunions and calluses. Also note that therapeutic massage can soften up the clenched muscles in your feet and reduce inflammation. This means the likelihood of developing muscular or bone-related disorders of the foot are further reduced.
So, tell me, do you go barefoot? If so, how often? And how do you feel it’s improved your health?
