With the arrival of warm weather, our family is enjoying more outdoor time in the sunshine, often barefoot. While spending time outside is widely recognized for its benefits, going barefoot often raises eyebrows. It’s amusing to think that many people consider going without shoes unnatural, especially in a world where “text neck syndrome” is common from too much screen time.
Walking around barefoot can positively impact our bodies in several ways. Our feet weren’t originally meant to be confined within today’s stiff, restrictive shoes. So, walking barefoot, or at least in minimal footwear, can bring numerous advantages.
Katy Bowman, a biomechanist from Nutritious Movement, argues that modern shoes are linked to several issues such as osteoarthritis, osteoporosis, and various joint pains. This happens because most shoes hinder the natural movement of foot joints and limit sensory feedback from our feet. There are nerves in our feet that help interpret the environment by sensing how the foot bones bend at 33 joints. This sensory process is similar to a dolphin’s sonar. Wearing shoes restricts these movements, essentially keeping the wearer “blind” to their surroundings.
Flat shoes, like swim shoes, are sometimes recommended for children with neurological delays because they enhance sensory feedback and aid walking improvement. Most shoes today have a cushioned heel, which is often higher than the toe. While common, these can potentially cause more harm than good.
Dr. Daniel Lieberman, a Harvard evolutionary biology professor, suggests that cushioned running shoes, popular since the 1970s, might actually lead to more foot injuries. Unlike cushioned shoes which absorb the impact and alter natural steps by encouraging heel landings, walking barefoot promotes a softer landing and reduces impact force.
Unfortunately, wearing highly supportive shoes can limit natural movements, potentially weakening muscles and narrowing our range of motion over time. If you watch children, they often squat effortlessly, something many adults struggle with due to reduced flexibility from lack of movement and often, the wrong shoes.
The book “Born to Run” by Christopher McDougall emphasized barefoot running, describing how a primitive tribe ran long distances barefoot or in minimalist footwear. Research by Professor Dan Lieberman found that people who grow up running barefoot run differently than those wearing shoes, resulting in softer landings and reduced impact forces.
While barefoot or minimalist shoes improve walking posture and could help prevent joint issues, it’s important to note that such shoes don’t offer the same feedback as being completely barefoot. Experts generally advise against using barefoot-style shoes on hard surfaces.
Bowman points out that foot nerves are designed for sensing temperature and terrain, which helps develop correct posture and stability. Constant use of shoes can dull this sensory feedback, causing underutilization of these vital nerve functions.
There are concerns about potential risks of going barefoot. However, the fear of contracting parasites like hookworms in developed countries with modern hygiene practices is largely unfounded. Improved sanitation greatly reduces these risks. Walking barefoot might expose feet to minor viruses and bacteria, but these are treatable and often inconsequential amid the benefits of natural foot exposure.
For those uneasy about going barefoot, minimalist and barefoot shoes offer a balanced choice. They provide fundamental protection while imitating the benefits of being barefoot.
Barefoot shoes offer a thin barrier between foot and ground, meeting criteria for natural movement without substantial support. Despite limited options, several brands produce great barefoot or minimalist shoes which our family aligns with.
Interestingly, running barefoot requires a mid-foot strike to minimize injury risk, as striking with the heel can damage unsupported feet. It’s crucial to transition gradually to such footwear to avoid muscle soreness or injuries. Running using minimalist shoes or barefoot promotes shorter strides and less impact on legs, producing a gentler running pattern.
According to a podiatrist, training to run correctly is essential for those considering barefoot running. Landing mid-foot is less stressful on the feet and legs compared to heel striking and can decrease injury chances.
Ultimately, if you’re curious about starting barefoot activities or using barefoot shoes, start gradually and ensure you feel comfortable transitioning. Whether fully barefoot or in minimalist footwear, embracing this choice can come with significant benefits for your body’s natural movement.
