We Were All Born Barefoot

No. Really.

We all reminisce those days, even if it's only a moment...those days when we were children, running barefoot in the cool, damp grass. Running across the hard, hot blacktop. Running anywhere, feet completely free. To quote Mark Sisson, author of the Primal Blueprint, "It turns out we were all born barefoot. No, really. As hard as it is to believe, no one came strolling into this world pre-packaged with a pair of loafers or Nike's latest cross-trainers."

Nowadays walking around barefoot is seen as "irresponsible." People who are caught doing it are "setting themselves up for foot/ankle injuries." Some even think it isn't hygienic. At least the store and restaurant owners do. There is some merit to that, but not much.

In this article I will discuss the many benefits (and even some possible drawbacks) to barefooting, and I will also provide information on alternative, "minimalist" footwear for those occasions where going totally foot-naked just isn't acceptable. I will do my best to cite studies and make sure everything I present is at least evidence-based, if not evidence-proven.

Foot Mechanics and All that Technical Stuff

"The human foot is a masterpiece of engineering and a work of art." ~Leonardo da Vinci

Hard to believe, but the human foot actually consists of 28 bones. There are a total of 33 joints and the foot contains 20 muscles. There are also 11 muscles that originate above the ankle and attach in the foot. The way these joints and muscles interact during the foot strike and push-off of any walking/running movement is generally explained in a very complicated manner. Since my aim isn't to put you to sleep, I'll try to explain it in as simplified terms as I can.

Let's address the joints in the foot first. The most important one is the joint below the ankle, the subtalur joint (STJ). When the foot strikes the surface, the bones in this joint rotate inward, decelerating both the downward force of the step and the upward force from the ground (called a "ground-force reaction"). This winds the tendons and muscles connecting to the bones in the STJ, preparing them for the push-off.

When we take a step, our heel hits the ground. The STJ pronates (rolls inward), which has a direct effect on the Midtarsal Joint (MTJ). The pronation of the STJ basically "unlocks" the MTJ, which then allows your forefoot (via the MTJ) the freedom and the ability to adapt to almost any ground surface. "This is how humans are different from the rest of the animals in the world," says Ryan Crandall, PTA.

Okay, still with me? It gets less technical from here.

Now, before we move on I'd like to throw in one more tidbit about foot mechanics. The feet themselves don't provide a very wide, stable base. They do fairly well, but not as well as when they have the help of the toes. The toes of a baby are spread, and if you watch them learning walk their toes are spread as far as they can go. This is because the toes provide adjustment, control, and stability to our feet. They are the balancers.

The Folly of Modern Shoes

Today, the market is full of almost every kind of shoe imaginable. From shoes that are barely there (which we will cover in more detail shortly) to the shoes that have more support than an AA meeting. What's wrong with support, you ask? Well, think about a person who's had a cast (maybe a childhood friend, or even yourself if you've ever broken anything). The cast is there to prevent unwanted movement and protect a healing bone. When that cast is removed, generally the muscles in that limb are significantly weaker than before. Now let's compare this with someone who wear supportive shoes. People nowadays typically wear their shoes all day, everyday. What does this do to the foot? First, it crams the toes in a tiny box, over time forcing them to grow in a pattern that looks very different than that of an infant's. I can bet your toes all look like they've been squished together, even when your shoes are off, don't they? (Yogis and current barefoot enthusiasts not included)

What else gets squished? Well, the bones in the STJ for one thing. If those bones are smashed together they tend to not want to rotate as well, which leads to decreased ability to decelerate on impact. This leads to the other joints in the leg stepping in, which can lead to joint pain over the long-term.

Running shoes are one of the worst culprits. The premise is to protect the foot from the dangers of any running surface (or whichever the shoe is specifically designed for). The problem is, not only is it preventing essential movement within the foot, it also has an elevated heel to "cushion impact." This is actually just an attempt to fix something that is not broken! Truth is, the foot is not designed to strike on the heel. The foot is designed to land somewhere between the forefoot and the midfoot (generally on the ball of the foot). This helps the joints in the foot to decelerate and store energy for the push-off, and reduces the amount of energy that makes it up to the knees and hips. When runners who wear traditional running shoes land on their heels, the force of the landing plus the ground-reaction force, jars straight up to the knees and hips (regardless of how padded the heel happens to be). In order to decelerate, the dorsiflexors (the muscles in the fronts of your shins) have to work extra hard, which leads to shin splints (a very common problem among runners).

Barefooting "Grounds" Us

Another problem with footwear is the lack of contact with the earth. We are literally separated from the earth. Going shoeless can bring us back into connection with the planet. It can "ground" us. Clinton Ober, Martin Zucker and Dr. Stephen T. Sinatra, authors of the book "Earthing," propose that direct contact with the ground actually improves our health! Call it earth energy, or a placebo effect...it still works! Don't believe me? Here's some homework then: Take your shoes off and go walk around in the grass. Really feel the coolness of the grass. Feel the tickle of the blades between your feet. Do this once a day for a week. Really pay attention to your feet. Then come back and tell me whether or not you feel better. If nothing else, you gain a stronger connection with your feet.

Out feet are possibly the hardest working appendages on our bodies. They are the Great Ambulators. They get us where we want to go. They support the weight of our entire bodies. We've lost that essential mutual respect with our feet, though. They still do all the work, but we treat them like gross parts of us that we should hide. Blame "proper" society for that. I personally like the way the Zen Buddhist monks think. When you first walk in, you are instructed to remove your shoes (if you haven't started barefooting yet). When you're in a new place (or any other time, really) you tend to want to look around and see where everything is, who else is there, who is looking at you, etc...but when you begin to walk in, you are given one instruction: pay attention to your feet. Why? Because your feet are important.

Exercising Barefoot

Exercising barefoot can be an exceptional experience. Not only does it give us better contact with the ground (a much more stable base, especially since our toes get a chance to do their jobs!), it also give us a connection to the movement. This is especially beneficial when it comes to weightlifting. Unless you wear hard-sole weightlifting shoes, there is a squishy piece of rubber between your feet and the floor (yes, even you Converse wearers. I still wear them in gyms that require shoes). This rubber reduces stability. Lifters, here's some more homework for you: next time you squat, wear shoes and watch your knees. Unless you have super-strict form, they will probably at least quiver a bit. Now try the same weight without shoes on the next set. You should notice a good deal less quivering in your knees. The combination of rubber soles and confined toes can greatly reduce your knee (and ankle) stability when under a load.

Calisthenics and any kind of movement exercise can benefit from barefootedness as well. You get a lot more sensory feedback and you're training the muscles in your feet along with everything else. When I do my regular workouts, I always do them barefoot!

How to Join the Movement
(sans shoes, of course)

It's quite easy, actually. Start walking around more with your shoes off! Start slowly and gradually increase the amount of time you spend unshod. For those who run or sprint regularly, go especially slow. For most it's self-limiting due to the sensitivity of the sole, but I still feel I should caution my dear readers. It hurts when you try to jump in too quickly. This is especially important for sprinters.

If you sprint, start to add a short jog without shoes. Then progress to a run. I wouldn't start to sprint before you're used to running a decent distance barefoot. It's especially uncomfortable to try to sprint before your feet are ready. Trust me, I learned this the hard way. First time I ever experienced a foot injury was barefoot. Somehow I managed to pull a muscle in my arch and couldn't run for three weeks.

Also, I would recommend acclimating your feet and ankles to running completely barefoot before using barefoot alternatives. Many people make the mistake of buying a pair of Vibram FiveFingers or Merrells and think they can go on a run or do a sprint workout at the same intensity as usual. This tends to lead to a lot of injuries. Your feet will still be weak from being in their "casts" for so long and will need to be strengthened. Wearing minimalist footwear before you're ready will give you a false sense of security. Because true barefooting is a self-limiting activity, you progress at a safe pace. When you add the protection of a rubber sole, no matter how thin, it won't provide that natural limitation that helps to prevent injuries.

Now, I feel I should add a bit of a disclaimer: if you lack proprioceptive capabilities or protective sensations in your feet, or you have been prescribed orthotic or motion control footwear, make sure to consult your physician before trying barefooting. If you are cleared for it, take it VERY slowly.

Train Smart, Sans Shoes!