Transition from conventional footwear to barefoot footwear.
The feet constitute the fundamental base of our body and represent the result of millions of years of evolution. Over the past decades, we have confined our feet in shoes that have negatively affected their natural shape and function, which, in turn, has had repercussions on other systems that depend on the influence of our feet.
Why not restore their natural functionality by adapting to modern demands? This does not mean living constantly barefoot, but adopting solutions that balance the current environment with the physiological needs of our feet.
The role of barefoot footwear
Barefoot footwear offers an opportunity to:
- Recover the functionality, strength, and flexibility of the feet.
- Protect them from external agents without compromising their natural movement.
Below, we present a comprehensive guide to make a safe and effective transition to barefoot:
Related concepts you should understand before putting on barefoot shoes.
1. You will allow the natural support of the foot:
- Barefoot aims to allow the feet to function naturally, without interference from rigid, inflexible, or narrow footwear.
- When walking or running barefoot, the feet can adopt their natural shape and position, which helps distribute pressure evenly.
- The natural support of the foot promotes foot health and proper body alignment, reducing the risk of injuries.
2. You should pay attention to walking technique:
- A proper walking technique is essential to avoid injuries and take advantage of the benefits of barefoot.
- It is recommended to land with the mid or front part of the foot instead of the heel, which helps absorb impact more effectively.
- Maintain a smooth step rhythm and avoid long or forced steps.
- An upright posture and a relaxed stride also contribute to a healthy walking technique.
3. Make sure the minimalist footwear meets these characteristics:
- Minimalist or barefoot shoes must be very flexible, very light, and have a thin sole to allow feeling the ground, activate the foot's natural sensitivity, and not interfere with the natural flexing movement of your foot.
- They should have ample space for the toes, allowing full mobility and expansion.
- It should not have a heel or height difference between heel and forefoot.
- Our barefoot footwear combines all these features if you want to take a look.
Now then... Let's go!
Transition to Barefoot: A gradual process
If you decide to switch to barefoot footwear, the key is to do it progressively and responsibly.
Keep in mind that you may have been using conventional footwear for many years that has affected the muscular structure of your feet, so now your feet need to regain all their strength and natural walking form, but rapid and abrupt changes can cause unnecessary injuries and discomfort.
To enjoy this new way of walking, running, training, etc... it is ESSENTIAL AND NON-NEGOTIABLE FOR EVERYONE to make a progressive, cautious, and responsible adaptation.
Gradual transition plan:
Tips to get started:
- Begin walking barefoot on soft and safe surfaces, like grass or sand, to get your foot accustomed.
- Start with short sessions of 10 to 15 minutes barefoot and gradually increase.
- Choose times of the day when you are less tired to practice barefoot.
Recommended activities:
- Go barefoot: Start by walking barefoot to get familiar with the sensation and strengthen your feet.
- Walk: Put on barefoot shoes to take short walks, or to practice light or moderate physical activity. Gradually increase the time you wear them as you see your lower limbs getting used to it.
- Running: Once you have gained strength and confidence, you can try running short distances.
- Exercises: Incorporate specific exercises for the feet and legs into your routine.
Transition routine:
- Gradually increase the time you spend barefoot each week. The transition can take months, so don’t rush.
- Alternate between minimalist footwear and barefoot to give your feet time to adapt.
- Listen to your body and rest if you feel discomfort or pain.
It is completely normal to feel discomfort at first.
You may feel pain in the Achilles tendon, ankles, or the sole of the foot... do not overdo it, take it very gradually, keep in mind that you have "forgotten" the natural way of walking, the muscles in your foot will be weakened, and your toes will lack individual functionality and strength, your Achilles tendon may be shortened, your calves dormant... Now your whole body has to relearn how to walk, and that is neither a simple nor a short process. Remember that everything in our body is connected, and each part affects other parts of the body. Any imbalance in the feet affects the imbalance of the rest of the body.
We emphasize that making a correct and gradual transition to barefoot shoes is the starting point for the proper adaptation of your feet and body.
Next, we would like to recommend some simple exercises that will help you in this adaptation process, allowing you to strengthen, mobilize, and prepare your feet for this new change. Doing all the exercises barefoot or with barefoot shoes will help you a lot.
Exercise your feet:
- Mobilize and stretch the foot: In this exercise, we suggest contracting the arch of the foot by pressing the toes against the ground. When you do this, your foot should contract in the center and arch, revealing an arch. Hold the contraction for a few seconds and repeat several times.
- Separate and align your toes: To recover mobility, sensitivity, and correct toe alignment, we recommend using toe separators or spacers. These devices facilitate natural opening, improve circulation, and help restore your feet's original functionality.
- Toe Yoga: To improve the strength, mobility, and alignment of your toes, perform specific exercises such as lifting and extending the toes, alternating the movement of the big toe with the others, or trying to lift each toe individually. This type of practice helps strengthen the intrinsic muscles of the foot and restore its natural functionality.
- Relax your foot: With the help of a massage ball, keeping it pressed and rolling it forward, backward, and side to side, we will break up dense, sluggish tissue and awaken the nerve endings in the sole of our foot.
- Balance exercises: Our feet are the axis of our body's balance; working on balance is fundamental and becomes very important for our quality of life, especially as we age.
- Walking on heels or on tiptoes: This exercise consists of walking by lifting the toes, supporting only the heels or on tiptoes. Ideally, without support.
- Balance on one leg: When we stand on one foot, our toes contract and stretch according to muscle action, our foot swings, and the leg muscles stabilize that swing.
Conclusion:
The transition to barefoot is a key and critical point that everyone must go through before starting barefoot.
Listen to your body; it will tell you the pace you should follow in this transition.
Remember that patience is key in this process. Everyone progresses at their own pace, so it is essential to respect your own limits and advance steadily. As you become familiar with barefoot, you will notice improvements in your posture, balance, and physical endurance.
If at any point you experience pain or discomfort, do not hesitate to rest or consult a professional for additional guidance. Safety and well-being should always be a priority on your journey towards barefoot.
Finally, we encourage you to share your experiences and progress with our barefoot community. By doing so, you will not only gain valuable support and advice but also inspire others to embark on their own path towards a healthier and more natural life.
Good luck on your journey towards barefoot!
In this post we have talked about:
- Our barefoot footwear
- Our separators
- Our spacers
- Our acupressure ball