Supportive shoes are the first item on most must-have lists. exercise equipmentSo how did barefoot training become popular? Look down and you'll see people doing all kinds of exercises. deadlift For trail running — no shoes.

Are athletes who take off their shoes just showing off, or are there real benefits to barefoot training? We checked out what experts think about the pros and cons of walking without shoes to make sure you're fully informed before jumping into this barefoot trend.

Is it safe to train barefoot?

Unless you have environmental or health concerns, it is probably safe to train barefoot. However, there are some safety factors to consider.

environment

The first thing to evaluate before throwing away your kicks is their environment. Some fitness studios may allow you to go barefoot or ask you to take off your shoes for certain activities, but others require sneakers for safety and hygiene reasons. Of course, you must follow the facility's guidelines.

If you tend to exercise outdoors, look around and use your best judgment. Keep your shoes on if the ground or anything on it could cut, scrape, or burn your feet.

disease

Next, think about your feet (and the body connected to them).

“People who have any type of loss of sensation in their feet or who are at higher risk of loss of sensation in the peripheral area, such as people with diabetes, should avoid barefoot training,” he says. Jack McNamaraMSc, CSCS, Lecturer in Clinical Exercise Science, University of East London.

If you have a chronic condition that affects your walking gait, McNamara recommends consulting a podiatrist before attempting barefoot training. history of injuries (especially shin splints, ankle or foot pain and stress fractures) may also require a conversation with your doctor.

running experience

If you're considering running barefoot, start slow. Unless you're an experienced runner Niraj Vora, PT, Co-Founder stride shop In New Orleans, Louisiana, it's a good idea to start with a walking program and foot strengthening exercises before graduating to barefoot running.

“Our tendons, muscles and bones undergo changes through ongoing training that are important for withstanding the stress that running puts on our bodies,” says Vora. “If you have been running consistently for more than a year, it is a good idea to start with a mix of short barefoot runs of 30 seconds to 1 minute and walking.”

What are the benefits of barefoot training?

Considering how much we pay for sneakers, there's a good reason why. ~ no Wear it. Some potential benefits of barefoot training include:

1. Improve foot mobility

Some forms of exercise require foot mobility that is limited by shoes. If you have ever tried this exercise pilatesYou know that subtle changes in foot position (such as pointing your toes or flexing your feet) can affect the intensity of a movement or completely change its focus.

And if yoga is the bestClunky sneakers will only throw off your balance and slow you down. sun greetings. To experience full range of movement in your toes, feet, and ankles, you need to move barefoot.

2. Stronger feet

The elastic soles of your favorite sneakers may be comfortable, but some experts believe the cushioning can weaken foot muscles.

“Supportive shoes are designed to reduce the work these (foot) muscles have to do, which is very good in most cases,” says Dr. Mike Rushton, co-founder and medical director. Forward Motion Medical In St. George, Utah. “But if you don’t allow these muscles to function properly like any other, they will weaken and lose their ability to do their jobs effectively.”

This can impair exercise ability and ultimately lead to: muscle imbalance And injuries. “Barefoot training allows your feet to move naturally and uses a whole new set of muscles you didn’t know you had,” says Rushton.

3. Improved body awareness

In addition to doing heavy lifting for your foot muscles, shoes also act as a barrier between the nerve endings in your feet and the surface you stand on. Taking off your shoes allows for a better sensory experience. proprioceptionOr awareness of the 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 lifts.

“squatting Bare feet help develop flexibility. ankle and hips “Because the knee moves back and forth, it helps properly target the hip flexors and hamstrings,” says Jack Craig, CPT. Inside bodybuilding.

Can I train barefoot if I have plantar fasciitis?

plantar fasciitis It occurs when the thick tissue that connects the heel bone to the toes becomes inflamed. This is often very painful and should be evaluated by a medical professional.

Although you should listen to your doctor's recommendations regarding physical activity, it is best to avoid barefoot training if you have plantar fasciitis.

“People with plantar fasciitis should avoid walking barefoot for long periods of time because applying strong pressure to the heel and foot on a hard surface for long periods of time can increase the strain on the already inflamed arch and heel of the foot and worsen plantar fasciitis symptoms. " says doctor. Christine Gasnick, PT, DPT.

“Plantar fasciitis is very closely related to shoes,” says Gasnick. “So investing in well-fitting shoes with good shock absorption and foot support can help reduce plantar fasciitis symptoms and improve your ability to walk barefoot without pain once the inflammation resolves.”

barefoot training shoes

Intrigued but not ready to “expose” everything yet? This minimalist barefoot training shoe provides a training experience adjacent to bare feet while providing a barrier between the user and the ground.

Bibo Bare Feet

Known for their wide, flat, flexible soles, Vivobarefoot offers a full line of minimalist shoes for the whole family.

Vibram Five Fingers

This is the closest thing to being barefoot without actually going barefoot. Vibram FiveFinger shoes are made with ultra-light materials, flexible soles, and individual toe pockets.

FeelGrounds

From lifestyle footwear like sandals and boots to active sports shoes, FeelGrounds footwear embodies comfort, style and environmental responsibility.

the opposite

Although not marketed as barefoot training shoes, Converse sneakers, especially the Chuck Taylor, are often the preferred shoe of Olympic weightlifters due to their flat soles.