Transition from conventional footwear to barefoot footwear.
The feet constitute the fundamental basis of our body and represent the result of millions of years of evolution. For the past few decades, we have confined our feet to shoes that have negatively affected their natural form and function, which in turn has had repercussions on the other systems that depend on our feet's influence.
The question then arises: Why not restore the functionality and importance of our feet but adapt to modern demands? This adaptation does not involve constantly living barefoot, but rather finding solutions that fit our current environmental setting and cultural context.
Barefoot footwear offers us that possibility, on the one hand, we recover the physiological freedom of our feet, their vital stimulus, and on the other, we protect them from possible damage from the outside without altering their natural movement.
Barefoot principles:
Natural foot support concept:
- Barefoot seeks to allow the feet to function naturally, without interference from excessive or incorrect footwear.
- When walking or running barefoot, the feet can adopt their natural shape and position, which helps distribute pressure evenly.
- Natural foot support promotes foot health and proper body alignment, reducing the risk of injury.
Importance of proper walking technique:
- Proper walking technique is essential to avoid injuries and reap the benefits of barefoot .
- It is recommended to land on the midfoot or forefoot rather than the heel, which helps absorb impact more effectively.
- Maintain a gentle pace of steps and avoid long or forced steps.
- An upright posture and a relaxed stride also contribute to healthy walking technique.
Recommendations on choosing minimalist footwear:
- Minimalist or barefoot shoes should be flexible, light and with a thin sole to allow the natural sensitivity of the foot and not interfere with the natural bending movement of your foot.
- They should have ample space for the toes, allowing their mobility and expansion.
- It should not have a heel or difference in height between heel and forefoot.
- Our barefoot footwear combines all these characteristics in case you want to take a look.
If you have already made the decision to change your conventional shoes and start wearing barefoot shoes, it is vital to make a good transition.
To enjoy this new way of walking, running, training, etc... it is very important to make a progressive, cautious and responsible adaptation. Keep in mind that it is possible that you have been wearing conventional footwear for many years that has affected the muscular structure of your feet, so now you need your feet to regain all their strength and their natural way of walking, but with rapid and Sudden movements can cause unnecessary injuries and discomfort.
Gradual transition plan:
Tips to get started:
- Start walking barefoot on soft, safe surfaces, such as grass or sand, to get your foot used to it.
- Start with short sessions of 10 to 15 minutes barefoot and gradually increase.
- Choose times of the day when you are least fatigued to practice barefoot .
Recommended activities:
- Take off your shoes : Start by walking barefoot to familiarize yourself with the sensation and strengthen your feet.
- Walk: Put on barefoot shoes to take short walks, or to practice some light or moderate physical activity. Increase the time you use them as you see your lower extremities get used to them.
- Running : Once you have gained strength and confidence, you can try running short distances.
- Exercises : Incorporate specific foot and leg exercises into your routine.
Transition routine:
- Progressively increase the time you spend barefoot each week. The transition can take months, don't be in a hurry.
- Alternate between minimalist footwear and bare feet to give your feet time to adjust.
- Listen to your body and rest if you feel discomfort or pain.
It is totally normal to feel discomfort at first.
You may feel pain in the Achilles tendon, in the ankles, in the sole of the foot... do not abuse it, do it very progressively, keep in mind that you have "forgotten" the natural way of walking, the sole of the foot will be weakened and your fingers possibly deformed by narrow toe caps and thick soles, all kinds of external stimuli.
Now our entire body has to learn to walk again and that is not a simple or 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 in the rest of the body.
We insist, making a correct and gradual transition to barefoot shoes is the starting point for the proper development of your feet and your 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. It will help you a lot to do all the exercises barefoot or with barefoot shoes.
Exercise your feet with these tips:
- Mobilize and stretch the foot:
In this exercise we suggest you contract the arch of your foot by pressing your toes against the floor. When you do this, your foot should contract in the center and bulge, revealing an arch. Hold the contraction for a few seconds and repeat several times.
- Separate and align your fingers:
With this practice we aim for your fingers to gain muscle mobility, to recover nerve sensitivity and to improve blood flow to the area.
Interlace your fingers between your toes, hold for as long as is comfortable, at least 30 seconds. You can do this exercise better with the help of toe separators or spacers, which will passively open your toes while you take care of other things. As you get used to them, you can wear them all day in your barefoot shoes.
- Toe- yoga
With this toe yoga practice, you will be able to expand, stretch and strengthen your toes
- Raise and extend your toes as much as you can, you will gain extension and strength as you practice.
- Raise just your big toe while keeping the others down and then alternate (big toe down and other toes up).
- Lift each finger individually and then lower them one by one. Surely you will have to concentrate a lot to find the signal that your brain sends to your muscles, but you will surely recover it.
- Relax your foot .
With the help of a massage ball , keeping it pressed and rolling it forward, backward and from side to side, we will be able to break the dense, dormant tissue and awaken the nerve endings in our sole.
It will help you a lot to step on a textured and bumpy surface , you will relieve tension, work your muscles and desensitize the soles of your feet. We recommend using the reactivation mats , their irregular surface stimulates acupressure points in the feet, improving circulation and producing great relief and benefits for your health.
- Balance exercises:
Our feet are the axis of balance in our body, working on balance is essential and becomes very important in our quality of life, especially as we age.
- Walking on heels or toes
This exercise consists of walking with your toes raised, resting only on your heels or on tiptoe. The ideal is without support.
- Swing with weight change
Stand with your legs slightly apart. Rock to one side, lift the opposite leg off the ground (no need to raise it too high) and leave all your weight on one foot. Next, return to the starting position and move the weight to the opposite side. You can do the exercise holding onto a railing or wall until you can free yourself from the support.
- walk on a line
Place a smooth tape on the floor. You can use an elastic band that, since it is similar in width to your foot, can serve as a guide. Walk along the treadmill placing one foot in front of the other. Place your heel against the toe of your back foot. Walks upright.
- Balance on one leg
When we stand on one foot, our toes shrink and stretch according to the muscular action, our foot oscillates and the leg muscles stabilize that oscillation.
Conclusion:
The transition to barefoot is a unique experience that can provide significant benefits to your health and well-being. By taking a gradual approach and listening to your body, you can develop a natural walking technique and strengthen your feet and ankles.
Remember that patience is key in this process. Each person advances at their own pace, so it is essential to respect your own limits and progress steadily. As you become more familiar with barefoot , you will notice improvements in your posture, balance, and physical endurance.
If at any time 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 barefoot journey.
Finally, we encourage you to share your experiences and progress with our barefoot community. By doing so, you will not only be able to gain valuable support and advice, but you will also inspire others to embark on their own path to a healthier, more natural life.
Good luck on your barefoot journey!