Barefoot Exercise: Benefits and Risks

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A supportive pair of shoes is the first item on most must-have lists exercise equipmentSo how did barefoot exercise become popular? Look down and around you and you’re bound to see people doing all kinds of fitness—from deadlift for trail running — without shoes.

Are these barefoot athletes performing, or are there real benefits to barefoot training? We checked in with experts on the pros and cons of switching to shoes so you have all the information you need before you jump into this barefoot trend.

Is it safe to exercise barefoot?

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

Environment

Before you get rid of your kicks, the first thing to assess is your environment. While some fitness studios may allow you to go barefoot or even ask you to remove your shoes for certain activities, others may require athletic shoes for safety and hygiene reasons. Of course, you should follow the instructions of the device.

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

Health

Next, consider your own legs (and the body that goes with them).

“Anyone with any sensory loss in their feet, or those at higher risk of peripheral sensory loss, such as diabetics, should avoid barefoot training,” he says Jack McNamaraMSc, CSCS, Lecturer in Clinical Practice at the University of East London.

If you have a chronic condition that affects your walking, McNamara recommends consulting a podiatrist before trying to exercise in bare feet. Injury history (esp shin splints, ankle or leg pain and stress fractures) also requires a discussion with a doctor.

Running experience

If you are considering running barefoot, start slowly. If you’re not an experienced runner, Niraj Vora, PT, co-founder The Stride store in New Orleans, Louisiana, recommends starting with a walking program and leg-strengthening exercises before switching to barefoot running.

“Our tendons, muscles and bones go through constant training changes that are essential to withstand the stress that running puts on our bodies,” says Vora. “If you’ve been running regularly for more than a year, we recommend starting with short 30 seconds to one minute of barefoot jogging combined with walking.”

What are the benefits of barefoot training?

Considering how much we pay for athletic shoes, there better be a good reason No wear them. Here are some potential benefits of barefoot training.

1. Greater leg mobility

Some forms of exercise require foot mobility that is limited by shoes. If you have ever done an exercise like Pilatesyou know that subtle changes in the position of the foot (e.g. pointing the toes or bending the foot) can affect the intensity of the movement or completely change its focus.

And if yoga is your jama clunky pair of sneakers will only throw you off balance and slow you down sun salutations. To experience the full range of motion of your toes, feet, and ankles, you must walk barefoot.

2. Stronger legs

The springy soles of your favorite running shoes are comfortable, but some experts believe that the cushioning can weaken your leg muscles.

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

This can shorten your athletic performance and ultimately lead to muscle imbalance and injuries. “Exercising barefoot allows your feet to work naturally and engage 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 leg muscles, shoes also act as a barrier between the nerve endings in your feet and the surface you’re standing on. Taking your shoes off allows for a better sensory experience, which can help proprioceptionor 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 in certain stretches.

“Squatting Barefoot can help build flexibility in ankles and hips how the knees move forward and backward, which helps target the hip flexors and hamstrings properly,” says Jack Craig, CPT at Inside Bodybuilding.

Can you do barefoot training if you have plantar fasciitis?

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

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

“Prolonged walking barefoot should be avoided by people with plantar fasciitis, as prolonged hard pressure of your heel and foot on solid ground can increase stress on the already inflamed arch of the foot and heel and can worsen the symptoms of plantar fasciitis. ” he says Dr. Kristen Gasnick, PT, DPT.

“Plantar fasciitis has a very strong association with footwear,” says Gasnick. “So making sure you invest in properly fitting shoes with good shock absorption and foot support can help reduce the symptoms of plantar fasciitis and improve your ability to walk barefoot without pain once the inflammation resolves.”

Barefoot training shoes

Intrigued, but not ready to “bare it all” yet? These minimalist barefoot training shoes offer a barefoot workout while providing a barrier between you and the ground.

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Barefoot Exercise: Benefits and Risks