Written by Georgia Smith
Here’s a new health challenge for you this summer. Try going barefoot more often.
Consider shoes like a cast, offering external support to ‘protect’ your feet. In theory this sounds good, but in reality, the bones and soft tissue of your feet learn to rely on the support of those shoes and stop working properly. Over years of wearing shoes, our feet weaken, lose sensory feedback from the ground and conform to the confines of our shoes.
Shoes that are too narrow, have supportive arches, raised heels and excessive cushioning are a major contributor to foot weakness and pain, which often spreads up the chain to the knees, hips and spine. Our feet are our foundation and our connection to the floor – fix your feet and you’ll be amazed how everything upstream will benefit!
Modern society dictates that there are certain situations where footwear is required. But when given the opportunity, try ditching the shoes and spend more time walking barefoot to begin to reclaim strong, stable feet.
Just like you would with any training program, it is important to transition to going barefoot slowly. The strength and flexibility will come back, but it will take time for your body to adapt. Start with short periods and pay attention to tight calves and sore feet, adjusting the ‘dose’ to minimize this.
Going barefoot should also be coupled with a few targeted strength and mobility exercises to help reverse the damage of years in poor footwear.
- Massage a lacrosse ball on the soles of your feet and calves for a couple of minutes daily.
- The Foot Collective is an excellent resource. Please check out their Instagram for great tips and their Youtube channel.
- Check out this post on the CFB blog about ankle mobility.
Being barefoot 24/7 is not practical. For times when shoes are necessary, there are a couple of points to consider for the long-term health of your feet.
- No heel lift. Shoes with heels are a major culprit for tight calves and Achilles and consequently, limited ankle dorsiflexion, a major mobility issue for squatting. Opt for a flat, zero-drop shoe.
- A wide toe box that allows the toes to move freely. As you walk, your foot needs to be able to spread for proper balance and feedback – years of narrow shoes actually deform the shape of the muscles and bones in your feet.
- No arch support. Supportive shoes weaken foot muscles, leading to flat feet and pronation. Without arch support, your muscles can work to create your natural arch.
- A flexible sole that allows your toes to bend. Your big toe should be able to bend to 90 degrees as you step.
- Ladies, I’m not asking you to throw away your heels, but please try to limit the duration you wear them to a couple of hours on special occasions.
When you have the opportunity, kick off those shoes and start walking your way to healthy, strong feet!