Let's start from the basics
Barefoot shoes are a type of footwear that mimics the feeling of walking barefoot. These shoes are characterized by a thin, flexible sole , without any arch support and without a drop in the toe and heel. Barefoot shoes are designed to provide greater freedom of movement and a better feel for the ground beneath your feet.
The benefits of barefoot
If used correctly, the benefits of barefoot shoes are many : - they can help improve posture and some foot defects such as hammer toes, calluses, blisters and big toe deformities, which in some cases are caused or aggravated by the use of tight, stiff or uncomfortable shoes; - they improve blood circulation and lymphatic drainage, promoting healthy tissue and preventing inflammation, infections and bad odors; - they strengthen the muscles, bones, ligaments and tendons of the foot, ankle and leg;
How to make the transition from traditional shoes to barefoot?
The transition from normal shoes to barefoot is not an immediate process, but requires time, patience and gradualness. In fact, the foot must get used to a new way of supporting and moving, and must develop the strength and mobility needed to support the load without the help of external supports. In addition, the rest of the body must also adapt to a new posture and a new distribution of forces. If you switch too quickly to minimalist shoes or barefoot, you risk incurring injuries or muscle pain, even serious ones.
For a safe and effective transition
Generally speaking, to make a safe and long-lasting transition, the steps to follow are the following:
1. Go barefoot as much as possible, especially indoors or on soft, natural surfaces such as grass, sand, or dirt. This helps strengthen the foot, improve proprioception, and reactivate muscles and joints.
2. It can be helpful to use toe spacers. It is advisable to wear them when the foot is active, both when barefoot and when wearing barefoot shoes. For further specifications I have created the dedicated video guide.
3. Replace your most worn shoes with barefoot shoes, which have a wider toe box, zero or very low drop, a flexible and thin sole, and no support or cushioning. Start with short, light sessions, about 30 minutes a day, and gradually increase the duration and intensity, listening to your body and how it feels.
4. Do specific foot exercises, such as toe lifts, toe walking, heel walking, rolling a ball under the sole of the foot, picking up objects with your toes, and doing massages and stretches. These exercises help improve the flexibility, mobility, and strength of the foot, and prevent possible contractures or inflammation.
5. Control your walking style, trying to place your foot evenly, keeping your torso upright and relaxed, and taking short, frequent steps. This technique allows you to reduce impacts with the ground, take advantage of the elasticity of the connective tissues, and improve walking efficiency.
6. Assess your starting point and make the transition at your own pace, without forcing or overdoing it. The time it takes to adapt to barefoot varies from person to person, based on physical condition, age, walking history, type of previous shoes, amount and quality of walking, terrain, and activities practiced.
7. In case of pathologies related to the foot, legs and/or back, it is advisable to consult a medical specialist to evaluate whether the barefoot shoe can be a valid choice.