Barefoot training: benefits and risks


With a pair of supportive shoes at the top of the list of most important workout gear, how did barefoot exercise become so popular? Look down and around and you’re sure to see people doing all kinds of fitness.

Are these shirtless athletes just showing off, or are there real benefits to working out barefoot? We caught up with the experts on the pros and cons of going shoeless to make sure you have all the information before you jump into the trend barefoot.

Is it safe to train barefoot?

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

Environment

Before giving up kicking, the first thing to do is assess your surroundings. Some fitness studios allow you to go barefoot or require you to remove your shoes for certain activities, while others require athletic shoes for safety and hygiene reasons. Of course, you must follow the instructions of the organization.

If you tend to exercise outdoors, look around and make the best choice. If the ground or anything on it is likely to cut, scrape, or burn your feet, wear shoes.

Medical condition

Next, consider your feet (and the body they’re connected to).

“People who have some type of sensory loss in their feet or who are at high risk for peripheral sensory loss, such as diabetes, should avoid exercising in bare feet,” he said. Jack McNamaraMSc, CSCS, Lecturer in Clinical Exercise Science, University of East London.

If you have a chronic medical condition that affects your ability to walk, McNamara recommends consulting a podiatrist before exercising barefoot. A history of injury (especially shin, ankle or foot pain or stress fractures) should be discussed with your doctor.

Running experience

If you plan to run barefoot, start slowly. If you’re not a seasoned runner, Niraj Vora, PT, co-founder The Stride Shop Before graduating to barefoot running in New Orleans, Louisiana, it is recommended to start with a walking program and leg strengthening exercises.

“Our tendons, muscles, and bones change with regular training, which is important to withstand the stress that running puts on our bodies,” says Vora. “If you’ve been running regularly for more than a year, I recommend starting with short bursts of 30 seconds to a minute of barefoot running mixed with walking.”

What are the benefits of exercising barefoot?

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

1. Increase leg movement

Some forms of exercise require limited foot movement in shoes. If you’ve ever done an exercise like Pilates, you know that subtle changes in foot position (for example, pointing your toes, bending your legs) can affect the intensity of the movement and completely change your focus.

If yoga is your jam, flimsy sneakers will throw off your balance and slow down your sun salutations. Go barefoot to experience full range of motion in your toes, feet and ankles.

2. Stronger legs

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

“Supportive shoes are designed to reduce the work of these (foot) muscles, and in most cases they’re great,” says Dr. Mike Rushton, DPM’s founder and medical director. Forward Motion Medical in St. George, Utah. “However, if you never allow these muscles to function properly, they weaken and lose their ability to do their job effectively.”

This can reduce your athletic performance and lead to muscle imbalances and injuries. “Exercising barefoot allows your feet to work naturally, and it works a whole new set of muscles that you probably didn’t know existed,” Rushton says.

3. Body awareness will improve

In addition to doing heavy lifting for the leg muscles, shoes also act as a barrier between the nerve endings in your feet and the surface you stand on. Taking off your shoes gives you a better sense of your senses, which can help with proprioception, or understanding how your body moves in relation to its surroundings.

Being able to feel the ground below will help with better form and alignment for certain lifts.

“Lying barefoot helps build flexibility in the ankles and hips and helps the knees move forward and backward, which helps keep the hip flexors and hamstrings aligned,” says CPT expert Jack Craig. In bodybuilding.

Can You Exercise Barefoot If You Have Plantar Fasciitis?

Plantar fasciitis occurs when the thick tissue that connects the heel bone to the toes becomes inflamed. It is usually very painful and should be checked by a doctor.

Although you should listen to your doctor’s recommendations for exercise, it’s best to avoid exercising in bare feet.

“Pressing your heels and feet on hard surfaces for long periods of time can increase stress on already inflamed arches and heels, and you should avoid going barefoot for long periods of time, as being barefoot can make the symptoms of bunions worse.” Dr. Kristen Gasnick, PT, DPT.

“Plantar fasciitis is very strongly related to shoes,” Gasnick said. “That’s why you should invest in shoes with better shock absorption and better foot support to improve your walking skills and improve your barefoot walking skills.”

Barefoot training shoes

Interested but not ready to “bare it all” yet? These minimalist style barefoot training shoes offer a barefoot-adjacent training experience, creating a barrier between you and the ground.

Live legs

Known for their wide, flat and flexible soles, Vivobarefoot offers a complete line of minimalist footwear for the whole family.

Vibram five fingers

It’s the closest you’ll get to being barefoot without actually going barefoot. Vibram FiveFinger shoes are made of ultra-light materials, flexible soles and independent pockets.

FeelGrounds

FeelGrounds footwear is all about comfort, style and environmental responsibility, from lifestyle shoes like sandals and boots to active sneakers.

Converse

Although not marketed as barefoot training shoes, Converse sneakers, including Chuck Taylors, are the preferred shoe of Olympic weightlifters because of their flat soles.



Source link

Leave a Reply

Your email address will not be published. Required fields are marked *