An the gym, few of us would consider joining a HIIT class barefoot. But when we’re at home, barefoot or just in socks, it’s tempting to go straight to our workout without tying up. Do we really need to wear shoes?
there are people who say that go barefoot while exercising is a good way to strengthen your feet, and others say it’s a recipe for injury.
So we asked a physical therapist what the real problem is.
The benefits and risks of exercising barefoot
Autumn Hanson, DPT, physical therapist and owner of PERMIT2MOVEsays there are many factors to consider before deciding to go barefoot, but there can definitely be benefits to leaving your slippers by the door.
Our feet become hyper-aware
Dr. Hanson explains that since our feet are the only parts of our bodies that are in constant contact with the ground below us, we rely heavily on them for proprioceptionsensory feedback that helps us know where our body is in space.
“Without even being aware of it, we are constantly evaluating data about the ground below us that our feet transfer to our brain: Is the road sloped? Is the ground even? Basically, our feet tell our brain where our body is in relation to its surroundings,” says Dr. Hanson, who explains that this is how we acquire crucial information to inform our balance and stability.
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Exercising barefoot is one way to increase that feedback. Not only does this prevent us from tripping, but it helps strengthen the 34 muscles in the feet and lower legs.
slows us down
Dr. Hanson adds that another benefit of exercising barefoot is that it forces us to slow down and pay attention to our surroundings, which promotes mindfulness and is calming and grounding for the body and mind.
Our feet get to spend time in their natural position.
“With our feet confined to a shoe, our muscles think that this comfortable new bed (the shoe) means it’s time to go to sleep. Foot muscle activity decreases significantly when we have thick cushions and preformed arches attached,” explains Dr. Hanson. “The shape and style of the shoe try to control the movement of your foot rather than stimulate muscle involvement.”
She says this basically results in weak feet being forced into the shape and position of the shoe, which is often quite different from the foot’s natural position.
“Our toes, once the widest part of our feet, are now positioned in a narrow toe box which further diminishes their function,” he notes. “As a society, aesthetics are often more important than function, but if we’re not careful with our footwear considerations, we can increase problems with our feet.” That could mean hammertoes, bunions, pinched nerves, collapsed arches, metatarsalgia, Morton’s neuromas, and strained/pulled calves, and other muscle imbalances and injuries.
We lose protection and shock absorption.
Of course there is risks associated with exercising without shoes. “Shoes offer protection to our feet from rocks, glass, and other debris that could cause foot injuries. They also offer shock absorption for our joints,” shares Dr. Hanson. And they offer some protection in case you accidentally drop a weight on them.
Also know that if you’re exercising with higher-impact movements, you’ll need to slow down, lower your jump height, and rethink your landing when barefoot. Although you can always exercise on a padded mat or carpet.
When should you definitely wear sneakers?
While barefoot exercise may be fine for some people, certain foot conditions, biomechanical issues, and medical conditions make it impractical or even unsafe.
“With some foot conditions, such as plantar fasciitis and Morton’s neuroma, it can be very painful to walk barefoot, especially in the morning. People who experience decreased sensation in their feet, such as those with advanced diabetes or some experiencing complications from herniated discs, should not go barefoot,” says Dr. Hanson. “If the feet can’t communicate information from the ground, there’s a huge chance of injury.”
You should also always wear shoes if the terrain you are working on is uncomfortable or unsafe (hot pavement, for example).
Keep in mind…
If you want to exercise barefoot, consider the type of exercise you’re doing. Dr. Hanson says that bodyweight exercises are great to do barefoot because your toes are protected from the risk of dropping weights on them. “Pilates, yoga and martial arts are practiced barefoot,” he adds.
But if you want to try higher-impact HIIT classes, weight training, or even running, Dr. Hanson advises you to start small.
“If you always wear shoes, stay barefoot indoors for one to two hours a day. During those hours, actively try to spread your toes or grab a towel with your toes,” he suggests. “If you want to try going barefoot outdoors, walk around your front or backyard for five to 10 minutes. Try to grab the grass with your toes. Notice how the grass feels on your foot. Enjoy!”
