A pair of supportive shoes is the first item on most lists of essential exercise equipment, so how did barefoot exercise become popular? Look down and around and you’ll see people doing all kinds of fitness—from deadlifts to trail running—without shoes.
Are these naked athletes just for show, or are there real benefits to barefoot training? We consulted the experts for their thoughts on the pros and cons of going shoeless, so you have all the information before jumping into this previously barefoot trend.
Is it safe to exercise barefoot?
Barring any environmental or health concerns, it’s probably safe to try barefoot exercise. However, there are some safety factors to consider.
eNviroNmeNt
Before you get your kicks out, the first thing you need to assess is your environment. While some fitness studios may allow you to go barefoot or even require you to remove your shoes for certain activities, others may require athletic shoes for safety and hygiene reasons. Of course, you must follow the instructions of the facility.
If you tend to exercise outside, take a look around and use your best judgment. If the ground or anything on it can cut, scrape or burn your feet, keep your shoes on.
Medical conditions
Next, consider your feet (and the body that’s attached to them).
“Anyone who has any sensory loss in their feet, or those at higher risk of losing sensation in their periphery, such as diabetics, should avoid exercising barefoot,” says Jack McNamara, MSc, CSCS, a lecturer in science of clinical exercises at the University. of East London.
If you have a chronic condition that affects your gait, McNamara recommends consulting a podiatrist before trying barefoot exercise. A history of injuries (especially sprains, ankle or foot pain, and stress fractures) also warrants a conversation with your doctor.
Running experience
If you’re thinking about running barefoot, start slowly. If you’re not an experienced runner, Niraj Vora, PT, co-founder of The Stride Shop in New Orleans, Louisiana, recommends starting with a walking program and leg-strengthening exercises before graduating to barefoot running.
“Our tendons, muscles and bones undergo changes with constant exercise, which are critical to withstand the stress that running puts on our bodies,” says Vora. “If you’ve been running consistently for more than a year, then we recommend starting with short periods of barefoot running for 30 seconds to a minute interspersed with walking.”
What are the benefits of exercising barefoot?
Considering how much we pay for athletic shoes, there better be good reasons NO wearing them. Here are some potential benefits of exercising barefoot.
1. Greater mobility of the foot
Some forms of exercise require foot mobility that is limited by shoes. If you’ve ever done an exercise like Pilates, you know that subtle changes in foot position (eg, pointing the toes or bending the foot) can affect the intensity of a movement or completely change its focus.
And if yoga is your jam, a chunky pair of sneakers will only throw off your balance and slow down your sun salutations. To experience the full range of motion of your toes, feet, and ankles, you must walk barefoot.
2. Stronger legs
The elastic soles of your favorite running shoes are comfortable, but some experts believe that all of this could be weakening the muscles in your feet.
“Supportive shoes are designed to reduce the work these (foot) muscles have to do, which is great in most cases,” says Dr. Mike Rushton, DPM, co-founder and medical director of Forward Motion Medical in St. Louis. Utah. “But if you never let these muscles work properly, like anything else, they weaken and lose their ability to do their job effectively.”
This can shorten your athletic performance and eventually lead to muscle imbalances and injuries. “Training barefoot allows your feet to work naturally, engaging a whole new set of muscles you probably didn’t know you had,” says Rushton.
3. Improved body awareness
In addition to doing all the heavy lifting for your foot muscles, shoes also act as a barrier between the nerve endings in your feet and the surface you’re standing on. Slipping on shoes allows for a better sensory experience, which can help with proprioception, or your awareness of your body and how it moves in relation to its surroundings.
Being able to feel the ground beneath you can also help you achieve better form and alignment on certain lifts.
“Sitting barefoot can help build flexibility in the ankles and hips as the knees follow back and forth, which helps properly target the hip flexors and hamstrings,” says Jack Craig, CPT at Inside Bodybuilding.
Can you exercise barefoot if you have plantar fasciitis?
Plantar fasciitis occurs when the thick band of tissue that connects the heel bone to the toes becomes inflamed. It is often very painful and should be evaluated by a medical professional.
While you should listen to your doctor’s recommendations regarding physical activity, it’s probably best to avoid exercising barefoot if you have plantar fasciitis.
“Walking barefoot for long periods of time should be avoided for people with plantar fasciitis because prolonged hard pressure of your heel and foot on hard ground can increase the strain on the already inflamed arch and heel and can worsen the symptoms of plantar fasciitis. “says Dr. Kristen Gasnick, PT, DPT.
“Plantar fasciitis has a very strong connection with shoes,” says Gasnick. “So making sure you invest in well-fitting shoes with good shock absorption and good foot support can help reduce the symptoms of plantar fasciitis and improve your ability to walk barefoot pain-free once the inflammation resolves. “
Barefoot training shoes
Intrigued but not ready to “bare it all” yet? These minimalist barefoot training shoes offer an adjacent barefoot training experience while providing a barrier between you and the ground.
I live barefoot
Known for wide, flat and flexible soles, Vivobarefoot offers a complete line of minimalist shoes for the whole family.
Vibram FiveFingers
This is the closest you can get to being barefoot without actually going barefoot. Vibram FiveFinger shoes are made with ultra-lightweight materials, flexible soles and individual toe pockets.
FeelGrounds
FeelGrounds shoes, which range from lifestyle shoes like sandals and boots to active sneakers, are all about comfort, style and environmental responsibility.
TALK
While not marketed as barefoot training shoes, Converse sneakers, especially Chuck Taylors, are often the shoes of choice for Olympic weightlifters, thanks to their flat soles.
