About barefoot walking
Walking barefoot - everything you need to know
Do you often feel tired, with pain in your feet, ankles or even your back after a long day of normal activities?
These common complaints may have a surprisingly simple solution – going barefoot
Research shows that walking barefoot strengthens muscles, improves posture, and reduces body pain.
In this article, we'll look at how barefoot walking can solve a number of problems that many people face, and show you how to start integrating this practice into your daily life, safely and effectively.
Walking barefoot activates the sensory receptors in the feet that play a key role in balance and
History of barefoot walking and the connection between culture and nature
Barefoot walking is perceived differently in different cultures, but the idea of a connection to the earth and nature is present in all cases.
In developed Western countries, barefoot walking is less common in everyday life, but is gaining popularity as part of a healthy lifestyle.
In the United States and Europe, barefoot walking is often associated with healthy life and the concept of "grounding." It is seen as a way to improve physical and mental health.
In many parts of Africa, walking barefoot is a daily practice. In most cases, this is explained with economic reasons, but it is also linked to cultural traditions. In some communities, bare feet symbolise a connection to the earth and nature.
In India, walking barefoot has deep religious and cultural significance. In many temples and sacred places it is mandatory to enter barefoot, as this is considered a sign of respect and humility before the deities. In addition, in many traditional Indian dances, the dancers perform their performances barefoot.
In New Zealand, barefoot walking is common among the Maori and is a symbol of connection to the land and nature.
In Japan, in some martial arts, such as karate and aikido, training barefoot is the norm.
The benefits of walking barefoot
Walking barefoot is much more than just a way to move – it's a practice with benefits for your health. Different muscle groups are activated, balance is improved and even stress is reduced.
The connection with nature and what are the benefits of walking barefoot
Walking barefoot has many benefits for your health such as strengthening muscles, relieving stress and eliminating fatigue.
Strengthens the muscles of the legs and feet
Like all muscles, those in the feet are connected by nerves that start at the bottom of the spine and end in the feet. When you walk barefoot, you activate more muscles in your feet and ankles than when you walk with shoes. Shoes often keep the foot in a static position, which can cause these muscles to weaken over time and lead to low blood and oxygen circulation between specific muscles and their nerves.
Walking barefoot strengthens the muscles and tendons in the foot, including those that support the arch. In this way, pain in the feet and problems with the arches are avoided.
The muscles in the foot are divided into two groups:
1. Intrinsic - contained completely in the foot.
2. Extrinsic - connect the feet to the rest of the legs and the upper body, the other muscle end resides somewhere else outside the foot.
Walking barefoot or with bare shoes also develops and activates the intrinsic muscles, which is not characteristic of walking with hard shoes. For the good development of the intrinsic muscles, we also recommend special exercises that will make your feet much more mobile and healthy.
Improves balance and posture
Walking barefoot activates nerve receptors in the feet that play a key role in improving balance and coordination.
Without shoes to interfere with the foot's natural mechanics, your body learns to correct its posture more effectively by adapting to uneven and unstable surfaces.
Stimulates blood circulation
Walking barefoot helps improve blood circulation, as the direct contact of the foot with different surfaces activates the muscles and nerves. This increased circulation can contribute to better foot health and even help reduce swelling in the lower extremities.
Improves mental health
The practice of "earthing" is about walking barefoot on natural surfaces such as grass, sand or dirt. Direct contact with the earth is believed to help reduce stress, improve sleep, reduce fatigue, improve mood and regulate cortisol levels in the body.
Improves mobility
Walking barefoot on different surfaces improves the flexibility and mobility of the joints in the feet and ankles.
What are the risks and how to protect ourselves
While walking barefoot can bring many health benefits, it also carries certain risks, especially if not practiced correctly or in inappropriate conditions.
Risk of injury
Walking barefoot, especially outdoors, carries the risk of cuts, punctures and injuries if you step on sharp objects such as glass, stones or metal debris.
Always keep a close eye on the surface you are walking on. Avoid terrain with lots of rocks, sharp objects, or other potential hazards. For additional protection, you can use barefoot shoes.
Risk of infections
Walking barefoot in public or outdoors can lead to infections, especially if there are sores or injuries on the feet.
Pathogens, such as bacteria and fungi, can easily enter the body through wounds or skin breaks.
Cracked heels and calluses
Regular walking barefoot can lead to thickening of the skin on the feet, including calluses and cracked heels, if the feet are not taken care of.
Regularly care for the skin on your feet by using moisturizers and exfoliators to prevent calluses and cracking.
Overuse and injuries
There is also a risk of overstraining the Achilles tendon, arch or other muscles, causing pain and inflammation.
Start gradually and increase the time and distance slowly to allow the muscles and joints to adapt. Also do additional stretching of the feet, toes and arch through home exercises.
Walk barefoot initially on softer, level surfaces, such as grass or sand, before moving on to harder, uneven terrain.
Not suitable for certain health conditions
For people with specific health conditions, such as diabetes or problems with the peripheral nervous system, walking barefoot can be risky.
In such conditions, even minor injuries can lead to serious complications.
With certain orthopedic problems, walking barefoot can also be painful and worsen the condition rather than manage it.
Consult a doctor before starting barefoot if you have chronic diseases or health problems in the musculoskeletal system. In some cases, you may need to use specialized shoes or avoid walking barefoot altogether.
Barefoot walking can be extremely beneficial, but it is important to practice it with care and attention. Recognizing the potential risks and taking precautions will help you enjoy the benefits of going barefoot while minimizing the risks.
Ready to go barefoot? Here's how to get started right
If you have decided to incorporate barefoot walking into your daily routine, it is important to start gradually and with attention to your body. Here are some practical tips to help you transition to barefoot walking in a safe and effective way:
Start slowly and gradually
If you are used to wearing shoes most of the day, your body will need time to adapt to walking barefoot. Start with 1-2 hours daily. Gradually increase the time and distance, watching for signs of fatigue or leg pain.
Choose suitable surfaces
Initially, avoid walking barefoot on hard or uneven surfaces such as concrete or asphalt, as these can put stress on the feet and lead to injury. As your shorts get stronger and more stable, you can move on to harder terrain.
Pay attention to the walking technique
Barefoot walking requires a slightly different technique than walking with shoes. Try to step with the front of the foot instead of the heel to reduce stress on the joints. This technique helps activate more muscles in the foot and ankle. This will require that you take smaller steps.
Listen to your body
Adapting to walking barefoot can cause some discomfort, especially at first. It is important to listen to your body and not ignore its signals. If you feel pain or discomfort in your feet, ankles or knees, take a break.
Use barefoot shoes
Barefoot shoes are designed to mimic the feeling of walking barefoot. Thanks to the thin and flexible sole, they offer all the benefits of walking barefoot.
Their design is minimalistic, not restricting the free and natural stepping and feeling of the surface, but only protecting from the environment.
Minimalist shoes provide the feeling of being connected to the earth, while protecting the feet from injuries and adverse conditions, making them an ideal alternative to walking barefoot even in urban settings.
Do regular foot exercises
To strengthen the muscles of the feet and ankles, do exercises such as rolling a small ball under the foot, stretching the Achilles tendon, bending, lifting and gripping with the toes.
How to incorporate barefoot walking into your daily routine
Walking barefoot is more than just a workout or a way to relax – it's a practice that can easily become part of your daily routine.
At home
Try walking barefoot on different surfaces at home, from the soft carpet to the harder floor. This will help your feet adapt to different textures and improve the sensitivity of your feet.
Outdoors
Spending time outside is a great opportunity to walk barefoot, especially on natural surfaces like grass, sand, or dirt. In this way, you stimulate the nerve endings of the feet and improve balance and coordination. There are theories that walking barefoot has a good effect on mental health as well.
Start by walking barefoot in the garden, park or beach. Gradually increase the time you spend barefoot outside, avoiding hard and uneven surfaces at first.
In the office
If working conditions allow, you can also walk barefoot in the office. This will help you relax and reduce the tension in your feet, especially if you wear high heels or shoes that tighten your feet.
If it is not suitable to be completely barefoot, you can use barefoot shoes.
Sports and training
Many fitness workouts such as yoga, pilates and some types of gymnastics include barefoot walking and exercises for the joints and muscles of the feet as part of the program. Walking barefoot during exercise improves balance and strengthens the inner muscles in the feet that are often left inactive when wearing shoes.
Try incorporating barefoot walking into your daily exercise routine – start with yoga or stretching exercises that can be done barefoot, and gradually progress to more dynamic workouts.
Supporting healthy foot development in children: the benefits of walking barefoot>
More and more scientific studies confirm the benefits of barefoot walking, both for physical and motor development, especially in children.
The Barefoot LIFE project, which involved children and adolescents from Germany and South Africa, shows that regular walking without shoes can strengthen the arch of the foot, flexibility and coordination.
Barefoot walking is especially beneficial for children, as they are in a stage of rapid development where proper formation of the feet and motor system is essential.
Benefits for the development of children's feet
Children are born with flat feet, with the arch forming gradually in the development process. Walking barefoot stimulates natural arch formation and strengthens the muscles and tendons that support the foot. It also allows children's feet to move freely and naturally and promotes proper bone and joint development.
Improving balance and coordination in children
Children who walk barefoot develop better balance and coordination and it helps with better awareness of the body in space (proprioception).
Preventing orthopedic problems
Walking barefoot can help prevent some common orthopedic problems in children, such as flat feet and plantar fasciitis.
Precautions
While walking barefoot has many benefits, it is important to take steps to protect children's feet. Children's barefoot shoes are a good solution to protect against injury on sharp or uneven surfaces. They have a wide front and follow the natural shape of the foot.
Conclusion
Barefoot walking strengthens leg muscles, improves balance and coordination, stimulates blood circulation and even improves mental health by relieving stress.
It also helps prevent orthopedic problems, especially in children, by supporting the proper development of the feet and motor system.
However, walking barefoot is not without its risks – there are dangers of injury, infection and overloading of muscles and joints, especially if the practice is not applied properly.
To enjoy all the benefits of walking barefoot, it is important to take the necessary precautions.
Start gradually by choosing suitable and safe surfaces. Listen to your body and take breaks when you feel tired or uncomfortable. Switch to barefoot shoes that have all the benefits of going barefoot. They protect against injury, but also help you reconnect with the earth and nature. Your body will thank you!