Leaving aside conventional footwear and immersing your feet in the barefoot sensation that barefoot footwear gives you may seem simple, but the truth is that it is a long-distance race, and it will depend largely on each person's physical condition.
Therefore, always consider the assistance of a podiatrist, especially if you have existing pathologies.
The transition to barefoot shoes should always be gradual , accompanied by specific exercises and lots of movement. The muscles need to work and strengthen, but always keep in mind that changes happen slowly; don't try to run before walking or you could cause injuries.
It is believed that if your feet are used to going barefoot, at least on the floor at home, the transition may be less long. However, this would only be a first approximation, since the floors at home, being so smooth, do not offer us sufficient muscular and sensorial stimulation to strengthen our feet.
After so many years of wearing shoes that have conditioned us to an unnatural way of walking, our muscles, tendons and joints may not have atrophied, so it may take time, months or perhaps years.
Move between the different options for Transitioning to barefoot footwear
The first thing is to choose the shoe you are going to start with. There are different models classified as transitional, because they have soles or insoles with a little more cushioning or thicker than a total minimalist, which will help you not to generate strong impacts on your muscles.
Before choosing a shoe, you should take the correct measurements of your foot , do not be guided by your usual size. Remember that you must leave room for the foot to expand and its muscles to work with each step, and it is very likely that your usual size will not match that of barefoot shoes.
There are three ways you can make the transition:
- Use completely minimalist shoes in moderation. Start with short periods of time, for example, wearing them for 15 minutes inside the house, gradually increasing and trying other types of terrain. This is the most drastic way to do it, but you should first consider whether you spend any time barefoot , exercise regularly, don't feel constant pain in your feet or hips, etc. Some brands we recommend to start with are: Antal , Barebarics , Bohempia and Crave .
- Choose from different transition shoe options and gradually increase their use. This is usually the most recommended option if you have a foot pathology. The sole of this type of shoe is not completely minimalist (they may have a drop or thick sole), therefore, the impact when stepping will not be as strong. Start with an hour or half an hour, consider the option of going out with your spare shoes in case your feet get tired. If you notice pain, rest, do exercises and return to your usual shoe for a while.
- The third way would be to alternate between the transition shoe and a more minimalist one. As always, we will alternate between the options and increase the use of barefoot shoes. This can be the next step when you have already been wearing the transition shoes for a few weeks and want to move on to total minimalism. You can also start here, always considering that you are used to walking barefoot, that you practice sports regularly and that you accompany the process with exercises.
Whatever option you choose, always consider visiting a specialist, as well as always remembering that it is a change for your body and that you have to listen to it. If at any time you have to take a step back, don't worry, rest, let your body recover and try again.
Give your body time to adapt
A sedentary lifestyle has taken over our daily lives. We spend hours sitting at the computer, in bad postures, all day on our cell phones, a lot of time sitting or on the sofa.
All this, combined with the use of non-respectful footwear, has caused all our muscles to become weakened and atrophied.
So starting with our feet is a big step, because no matter how small they may seem to us, they are the support of our body and, therefore, our body posture and mobility largely depend on them.
But since they are not used to so much movement, we must give them the time they need and accompany them in the process with exercises and adopt a lifestyle that allows us to have a functional body.
As you can imagine, this is not just about our feet, having a functional body includes working on our diet, maintaining an active lifestyle and having healthy living habits.
Strengthening your muscles and putting them to work is the key.
We have said it more than once: accompanying your transition with exercises to strengthen and stretch your muscles will make a big difference in making the change more gradual and respectful for your muscles.
We recommend incorporating simple exercises into your routine such as:
- Put a mat on the floor, sit down and try to reach your toes, alternating from one leg to the other. This will make it easier for you and you will notice how your muscles stretch.
- Stand on your toes until you fully press your big toe, as if you were in ballet class.
- Do finger separations, try to separate them like when you open the palm of your hand, at first you may need to help them separate. You can also use finger separators.
- Practice improving your balance by standing on one leg and swinging the other leg back and forth in the air, using gentle movements.
- Walking on the curb of the sidewalk is something that our little ones do all the time, it is a stimulant for balance, but perhaps you find it strange to walk like this on the street, in any case you can buy balance bars.
There are different tools that can help you on this path, such as tennis balls or special balls for massaging your feet, a balance cushion, toe separators, elastic bands...
At the same time, you can incorporate short, simple walks, try to spend as much time as you can barefoot, gradually try rockier terrain and natural environments that allow you to feel different types of ground, thus activating the muscles and getting the brain used to receiving information from the ground.
IMPORTANT: This is an informative article at a general level. In order to consider the change according to each person's individual pathology, it is always advisable to go to a specialist who will guide you through the process and give you the appropriate recommendations. In no case does this information replace the recommendations given by your reference professional.