Barefooting Prep

Wearing shoes has been linked to a multitude of issues:

1. Bunions

2. Plantar Fasciitis

3. Ingrown toenails

4. Hammertoes

5. Fallen or weak arches

6. Chronic ankle sprains

7. Lower back pain

8. Headaches

9. Deformed feet

10. Pubescent Malformation

11. Knee pain and arthritis

12. Shortened Achilles tendon and calf musculature

13. Morton’s Neuroma

14. Falls (particularly in the elderly)

15. Shin Splints

16. Athlete’s Foot (bacterial and fungal infections)

Why Going Barefoot Matters

Barefooting is natural but takes some time to relearn. Making the switch will be quite a shock for your feet, ankles, calves, pelvis, spine and knees. You’ll need to progress slowly through the adaption phase to adequately prep your body. I cannot stress how important it is to make this transition slowly. Decades of wearing shoes has changed your natural gait, posture, boney structures, soft tissue and biomechanics. The skill of walking and running barefoot will not intuitively come back to you. It is something you’ll need to be taught and gradually integrate back into your life.

A Step-by-Step Barefoot Transition Plan

Transition Plan:

1. In the home and at the office, start walking around barefoot, without socks when possible. This will awaken your dormant foot muscles and nerve endings on the soles of your feet.

2. Practice foot and toe strengthening exercises daily.  Pick up golf balls, pens and other things with your feet; practice single-leg ‘Short Foot’ standing; perform toe dexterity movements like lifting your big toe independent of the others or visa-verse; do a series of ankle rotations; barefoot single-leg calf raises, and walk on your heels while keeping your toes up.

3. Walk on the treadmill barefoot forwards and backward. (beware many gyms might frown upon this due to a so-called liability issue).  Better yet, take a walk on the beach or grass.

4. Specifically, get your big toe (1st MTP) stronger and more dexterous by practicing push-offs while walking and big toe pressing while lifting the other toes.

5. Buy a pair of good minimalist shoes and do short runs or hikes (less than 1 mile) with them. Try to walk on uneven surfaces and rough terrain as much as you can to build the foot's musculature.

6. Purchase a toe separator like yoga toes to increase your toes' flexibility and regain some lost alignment.

7. Get your gluteals (butt muscles) and deep core musculature firing again. These muscles play an integral role in proper running and odds are yours aren’t working properly. Sitting most of the day shortens your hamstrings, weakens your core, and turns off your gluteal muscles.

8. Practice third world squats often. This will improve functional joint range of motion specifically adding to your ankle, knee and hip mobility.

If your goal is to run barefoot, I recommend hiring a professional who can videotape your gait and instruct you on the correct form, ensuring a smooth transition while minimizing any chance of injury.  Running, walking and hiking barefoot are excellent ways to feel a connection back to nature and your body.  The adaptation phase takes time and micro-progressions are key.  Just remember, the slower you take it the faster you will get there!

Skeptic Corner

Now before you run off to burn your sneakers in a backyard ceremony, let’s keep some perspective. Not every podiatrist or sports scientist is fully on board with barefoot evangelism. There are studies suggesting that while barefooting can improve mechanics and foot strength, it does not automatically mean fewer injuries or better performance (Human Kinetics) Some research shows that cushioned shoes can protect against repetitive stress when mileage piles up (ScienceDirect). And let’s be honest, walking across a New York City sidewalk barefoot is less “ancestral living” and more “up-close tetanus experiment.”

So yes, barefooting is natural, and yes, it can restore strength, mobility, and sensation to your feet. But it is not a cure-all, and it is not for everyone. Some people will adapt beautifully. Others may find their biomechanics or past injuries make the transition harder or even not worth the trouble. Like all things in training, the truth is less sexy: it depends. Test it out, progress slowly, and if you find yourself hobbling for weeks, maybe your body is telling you that a mix of barefoot practice and smart shoe use is your sweet spot.

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