Barefoot footwear has gained popularity in recent years due to its benefits for foot health and the improvement of overall body posture. However, to make the most of these benefits and avoid problems such as premature sole wear, it is crucial to learn how to walk properly with this type of shoe.
When switching from conventional footwear to barefoot shoes, many users continue to use an improper walking pattern that focuses on heel striking, that is, having the heel as the first part of the foot to touch the ground. This is the main reason why pain appears in the heel, metatarsals, Achilles tendon, etc., during the transition to barefoot footwear.
Walking correctly with barefoot shoes involves adopting a more natural and efficient technique that better distributes impact and takes advantage of the foot’s anatomy.
Below, we offer you a detailed guide to adjust your walking style and enjoy all the benefits of minimalist footwear. Remember that this adjustment takes time, as it is necessary to retrain the way we walk. Constant practice and patience are key to internalizing these movements and making them a natural habit.
So... How to walk correctly with barefoot shoes?
Follow these steps...
- Description: Lift the leading foot and let it hang naturally. The outer part of the ball of the foot should touch the ground first. The goal is to avoid the heel being the first part of the foot to touch the ground.
- Benefits: This method distributes impact more evenly and reduces wear concentrated on the heel.
- Tip: Practice on a safe floor, preferably wood or tile, where you can better feel the contact of the foot with the ground.
- Description: Use the toes, especially the big toe, to push yourself forward. This should involve the buttocks, providing an effective and natural push.
- Benefits: Improves step efficiency and strengthens the muscles of the legs and buttocks.
- Tip: Place a hand on your buttock while walking to feel the muscle contraction and ensure you are using the muscles correctly.
3. Balance between landing and push-off:
- Description: Once the previous steps are mastered, combine the forefoot landing and the push-off with the rear foot. This may require practice and patience to achieve a smooth and natural walk.
- Tip: Spend time practicing this technique during long walks to build muscle memory and adapt to this new walking pattern.
Benefits of proper walking
Adopting a proper walking pattern with barefoot shoes is crucial to avoid injuries, discomfort, and ailments, and also to increase the lifespan of our barefoot footwear.
- Better body alignment: Maintains proper spinal alignment and reduces the risk of pain and injuries.
- Greater strength and balance: Strengthens the muscles of the foot and ankle, improving balance and stability.
- Reduced impact: Distributes impact evenly, reducing stress on the joints.
- Increases the durability of barefoot shoes: body weight is better spread and there are no points of extreme weight concentration.