Wake Up Your Feet

Transitioning to barefoot shoes - and walking or running in them, requires time for adaptation.

Muscles that have often been “asleep” in conventional footwear start to activate.

To support the process and reduce the risk of discomfort or injury, add a few simple exercises to your daily routine and pay attention to the way you walk and move.

They take only a few minutes a day but improve mobility, body balance, and the strength of your feet and ankles.

If you have foot deformities (such as the common bunion at the big toe or pinky toe) or a medical condition, it is advisable to consult with a physiotherapist, rehabilitation specialist, or restorative movement expert to determine which exercises are most appropriate for your case. 

Posture

Shoes with elevated heels shift the center of gravity slightly forward, which causes many people to unintentionally push their pelvis forward, lock their knees (creating a backward curve), and change the natural curve of the spine.

When you put on barefoot shoes:

• The pelvis takes on a more natural, neutral position;

• The knees relax and are no longer locked;

• The body gently “centers” and balances over the entire foot, not just the heels or toes;

• You begin to feel the surface and walk more carefully and consciously.

This may seem like a small change, but the effect on posture and balance is significant, especially for people with pain in the lower back, spine, or knees.

Walking

• Walk gently, without slamming your heel into the ground. In barefoot walking or in barefoot shoes, the heel does touch the floor first - but softly, and quickly transitions to the rest of the foot. The goal is to feel the surface, not to “push” it or crash onto it.

• The weight shifts smoothly to the midfoot, then to the toes, which push off.

• Keep your knees slightly bent and the body relaxed and balanced.

• Imagine moving in a way that would not wake a sleeping baby - quietly, consciously, with awareness of each step.

Running

• Barefoot running requires shorter strides, a higher step frequency, and a soft, flexible gait.

• Instead of slamming the heel, land on the midfoot or slightly forward, with the body leaning forward (from the ankles, not the waist).

• The heel may still touch the ground after landing but should not absorb the initial impact.

• Think in terms of bouncing, not “pushing” the floor. Running in barefoot shoes feels lighter, more springy, and rhythmic.

Avoid while walking and running:

• Slamming your heels (especially on hard surfaces).

• Locked knees – this leads to joint impact and restricted movement.

• Landing with the toes before the heel – this can strain the Achilles tendon and calves.

• Overstriding – this creates tension and disrupts proper posture.

Examples of Basic Foot Exercises

Regular exercises support the adaptation process, strengthen muscles, and reduce the risk of strain:

• Toe Splay:

Stand with feet parallel on the floor and try to spread your toes as wide as possible. Hold for 5 seconds, then relax. Repeat 10 times.

For more challenge, place a resistance band around your big toes.

Another version is to lift only the big toe while keeping the others on the floor, and then reverse.

With a yoga strap (standing or lying down), you can lift the front part of the foot and hold it in that position, then release.

• Big Toe Stretch:

Grab your big toe and gently pull it upward, downward, and away from the other toes.

Hold each stretch for 5 seconds, and repeat 10 times in each direction on each foot.

• Foot/Calf Stretch:

Place the ball of your foot on the edge of a yoga block (flat or rounded).

The toe pads should rest on the edge of the block.

The other foot should be parallel to or slightly ahead of the block. Lean forward.

The goal is to stretch the calf and foot.

• Short Foot Exercise:

Stand upright with your foot firmly on the ground.

Activate the arch by tightening and drawing the toes toward the center of the foot without curling them.

You will feel tension in the arch muscles - the middle of the foot activates and arches slightly upward. Hold for a few seconds, release, and repeat 10–15 times.

• Ankle Circles:

While seated, lift one leg and make large, slow circles with your ankle - 10 in each direction.

• Ball Balancing:

Stand on your toes on a yoga block with your heels together and feet slightly turned outward. If this is too challenging, stand on the floor.

Place a small ball between your heels and try to hold it there while staying on your toes.

• Marble Pickup or Towel Grab:

Place a small object (marble, toy) or a towel on the floor. Try to grab/lift it using your foot and toes. You can also try passing it to your hand.

Repeat 10 –15 times with each foot.

• Tennis Ball Roll:

Sit or stand and roll a small firm ball (tennis or massage ball) under your foot for 1–2 minutes per foot.

You can also massage the calves by sitting or lying down and rolling the ball under that part of the leg with light pressure. This stimulates circulation and relaxes the muscles.

• Calf Raises:

Stand with both feet on the floor, slowly rise onto your toes, hold, and lower back down. Do 2–3 sets of 10 repetitions.

• Barefoot Walking on Uneven Terrain (Vitamin Texture):

Walk barefoot regularly on different surfaces - grass, gravel, balance pads, to engage a variety of muscles and foot receptors.

Also try walking on your toes, heels, or the outer edge of your feet.

Additional Ideas:

• Books by Katy Bowman, such as “Whole Body Barefoot” and “Move Your DNA,” recommend gradually increasing barefoot time and combining it with flexibility, balance, and strength exercises.

These books describe more than 25 exercises ideal for transitioning to minimalist shoes or a barefoot lifestyle - including calf releases, yoga strap stretches, balancing drills, and structured exercises for the foot arch.

• Pay attention to your posture - the pelvis should stay in a neutral position, ankles/knees/shoulders aligned, knees slightly relaxed, and your weight and balance distributed evenly through your whole body and the entire surface of your feet.

• Make the transition to barefoot shoes gradually - combining mobility and strength work is especially important for those with “sleepy” feet after years in conventional shoes.

With just half an hour of exercises a day, you will ease your transition to barefoot shoes and build stronger, more resilient, and more flexible feet - the foundation for a stable posture and proper movement throughout the entire body.