Transitioning to Barefoot Shoes

Most Are Already Half Way There

We are acutely aware of the need for a transition period into barefoot footwear. Most professionals recommend walking in shoes that have a gradually lower drop to them, allowing the plantarflexors of the foot, such as the Achilles tendon to relengthen gradually over time. In our experience, most people are used to some level of the barefoot condition. Whether this is from walking barefoot or with flip flops in the house, in their yard or on the beach, it is rare that someone is shod at all times. With the right level of awareness and practice, the vast majority of people we have encountered can transition straight into a barefoot shoe.

Nenad Stojkovic, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons

Intuitive signs

We always recommend trusting intuitive signs. When in the first days using the shoe the individual feels their feet are "tired", we suggest they return to the same footwear they used before their barefoot shoes until the day ends. The next day and all those following, we recommend attempting to increase usage from the prior day. We strictly instruct to avoid reaching a point where something begins to hurt, and especially to take a break from the process if something starts to ache. However, we insist to persist the process whenever possible, as the soft tissues of the foot will be able to strengthen only if they are truly allowed to be free to move.

InjuryMap, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Common Examples of Transitional Pains

Sore Calves If an individual is used to walking with a heel drop, transitioning into shoes with minimal to no heel drop will cause the triceps surae and Achilles tendon to begin lengthening. This lengthening process means that the tissues inside of the Achilles tendon and fascia around the triceps surae must tear and rebuild on a microscopic level in order to regain elasticity. It also means that the Achilles tendon and the fascia of the triceps surae will be dragging the triceps surae bellies to a longer outer range. This will inevitably cause some overworking of the muscle as well as some fatigue. At some point, these tissues will begin to lengthen and strengthen, increasing stamina for walking in the barefoot condition. Until then, a bit of soreness or aching is commonplace.

InjuryMap, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Tired / Aching Arches This is possibly one of the most common side effects of transitioning to Barefoot shoes. In conventional footwear, the foot is used to existing and operating in a tiny, constrictive box. When the muscles and joints are used to this, it usually means that these tissues have decent stamina when confined to work in this designated zone. Once these tissues are not only allowed, but forced to work in their full range of motion during long periods of locomotion and standing, they may have a hard time adjusting. With time the toes will slowly be able to take upon themselves a greater role in balancing and supporting the arch. The plantar fascia will begin to lengthen and regain elasticity. The bones of the foot will begin to increase in density, and the intrinsic muscles of the foot will strengthen and coordinate more effectively.

Calluses Calluses can be painful and irritating, especially when formed on sensitive areas like the feet or hands. It must be kept in mind however, that when referring to the bottom of the foot, calluses are normal and even offer protection without effecting tactile sensation from the ground (2). When walking in shoes that are especially thin, it can often be the case that calluses will develop, as the padding that normally would prevent callus build up is no longer present. During the transition phase, if the bottom of the foot feels too tender to walk on without shoes or in a barefoot shoe, it may be prudent to temporarily walk with a padded shoe, sandal or flip flop. Once the sensitivity has subsided, this is a good sign that the calluses have healed and hardened, and you will be able to continue the process of transitioning. If calluses form on the edges of the toes or the top of the foot, this can be a sign of a shoe that is ill-fitting, and could mean that a larger sized shoe would be beneficial. However, in shoes with a wide toe box and zero drop, it is far less common to find calluses on any other part of the foot except for the base.

Inflammation Inflammation itself is a very general term for the swelling of tissues in the body. When inflammation arises, it can be felt in the form of an ache, pain or immobility. Inflammation is VERY common in those who transition too quickly into barefoot shoes, especially in regards to running. When high volumes of walking or running are performed in the barefoot condition without prior build-up, this can easily overload soft tissues intrinsic to the foot or around the ankle. If pain is felt after any amount of time walking in the barefoot condition, it is recommended to return to shoes the wearer is used to for a short period of time. In addition, stretches and exercises that target the painful areas can be utilized to reduce recovery time. Once the wearer feels that pain has subsided, it is recommended to continue the transition, as this is a good sign that the tissues have recovered, strengthened and are ready to continue the process.

Sapp, Public domain, via Wikimedia Commons

If pain persists, it is wise to consult a health-care professional. They can often diagnose any potentially problematic movement patterns, neurological conditions or body composition issues that could be causing the problem to occur.

Barefoot Running Technique

Proper technique is all that is needed in order to run long distances. Barefoot running legends like Ken Bob, Rick Roeber and Abebe Bikila have run marathons and more without as much as a sock.

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Benefits of Barefoot Shoes

Being barefoot is akin to a gloveless hand. Although in both conditions our limbs are exposed to the elements, the nimbleness and sensitivity to stimuli are unhindered, leaving our fine motor skills unabashed and able to provide their full range of advantages.

Detriments of Modern Shoes

Shoes as they are made in the market today are essentially casts. They limit range of motion in various ways while locking our foot into a compromised position. Here are some of the main issues that shoes present to our feet: