The benefits of barefoot walking and running by M.D. Thordis Berger
The simple act of walking barefoot offers so many benefits that often get overlooked.
The human being is a barefoot runner. Only for protection our ancestors did wrap fur around their feet, from which shoes have evolved over time.
As we walk (or run) our intrinsic foot, lower extremity and core muscles need to maintain a level of contraction to create tension in the muscles and fascia of our legs and core to absorb the impact forces that occur every time a foot hits the ground. In a healthy foot this tensioning mechanism will be initiated when sensory nerves in our feet are stimulated. These respond mainly to vibration that comes from the ground with every step. However, after a lifetime of wearing shoes that are designed to minimise these sensations, these nerves are unresponsive so the impact forces are not dampened, but instead are absorbed by our joints, tendons and bones. This has led to an epidemic of plantar fasciitis, Achilles tendinopathy and stress fractures.
Health benefits of walking barefoot
If you walk with rigid soles under your feet, you'll have the tendency to put your foot flat on the heel, and the muscles of your fore- and midfoot will hardly be challenged. When walking barefoot, however, the front part of the foot helps to bounce off the impact, which puts less strain on the joints from the toe, over the ankle, knee and hip and even to the back.
Because barefoot walking exercises the supportive muscles of the feet, for example, the symptoms associated with a fallen arch, also called Pes Planus, can be relieved. Also, the tension in claw toes, caused by the frequent wearing of too large shoes, can be released by walking without shoes.
In addition to many benefits especially for the feet, there are also benefits for the entire body statics: Even low heels alter the gait and may produce deleterious effects on the musculoskeletal system that could exacerbate muscle overuse and lead to low back problems.
Walking barefoot provides a whole new body feeling, foot reflex zones are stimulated, which benefits the entire body. With time, not only the foot, but the whole body becomes more agile and flexible. The foot reflex zones are stimulated more barefoot, which benefits the entire body.
How do you practice barefoot walking or running?
Walking or even running barefoot is only healthy when the foot muscles are trained and prepared (remember that each foot contains 26 bones -a quarter of all the bones in the body-along with 33 joints and over 100 muscles and tendons). That means that the foot muscles, like other muscles as well, have to be build up slowly in order to perform their function, otherwise you may experiment not only sore muscles but also permanent misalignments.
To wake up the sensory nerves in your feet try walking around barefoot at home as much as possible, preferably on uneven surfaces, and using golf or spiky balls under your feet to roll them out.
The key is to start slowly and go through the sensory awakening and foot exercise protocols before starting to walk barefoot or in minimalist footwear. Running in minimalist shoes is the end result of much preparation and for some people may not be advisable at all. If you currently wear orthotics or are suffering from foot or ankle pain, you should seek advice and help from a professional to achieve your goals. But in the meantime everyone can take their shoes and socks off, massage those tired feet, and have a go at the short foot exercise.
Take also advantage of the summer to walk on the beach barefoot:
Sand provides resistance, so walking requires more energy while strengthening all your muscles between your feet and back, particularly in your legs and buttocks. Your foot will be going through its full range of motion, and every time your foot sinks into the sand, your muscles have to work extra hard to push you back up and move you forward.
Time to step it up! The medical section of our blog has more from M.D. Thordis Berger to clarify any doubt.
