Dayton Kelly
Of rising popularity, especially with the invent of “toe shoes”
Given the immense amount of walking, running, climbing, and general physical activity their lives entailed, it seems likely natural selection would favour anthropometry that limits injury and maximizes efficiency when in bare feet. By returning to this barefoot state, minimalistic shoe advocates suggest it would reduce injury (including foot, knee and back pain – see Back Pain? The Germans May Have Found A Cure) and increase foot health (Hollander, Heidt, Van Der Zwaard, Braumann, & Zech, 2017; Zanis, 2016). While many people are quick to pain or injury when exercising barefoot, enthusiasts reply that these grievances are likely the result of instabilities in the ankle and foot created because of years of having worn shoes and living sedentary lifestyles (Zanis, 2016).
Related Article: 6 Cures For Sore Muscles After HIIT
The Idea Of Barefoot Living
Related Article: How To Treat Common Running Injuries
Is The Evidence There?
Orthotics have received a good deal of empirical support for reducing running and other exercising related injury (Bonanno, Landorf, Munteanu, Murley, & Menz, 2017; Bonanno DR, Murley GS, Munteanu SE, Landorf KB, 2017). Little strong evidence has been gathered with regard to barefoot exercise that suggest the same benefit (Hollander, Heidt, Van Der Zwaard, Braumann, & Zech, 2017). Most support for barefoot running has been anecdotal in nature coming from therapists or elite athletes advocating for the trend. Perhaps the most convincing piece of evidence is the sheer amount of running-related injuries that occur despite the fact that most people are wearing shoes that should be protecting them from injury (Videbæk, Bueno, Nielsen, & Rasmussen, 2015). However, the most recent review of the literature found limited evidence for a difference in injury rate between populations that habitually go barefoot and those that wear shoes over the long term (Hollander, Heidt, Van Der Zwaard, Braumann, & Zech, 2017).
Takeaway
Thus, for the time being, it is advisable to stick to your shoes until better supporting evidence emerges. If you believe in the barefoot movement, it, regardless, seems important not to start your transition to a barefoot lifestyle with exercise. Individuals in transitionary periods suffer more ankle instability and therefore are more likely to be injured when testing their body during exercise (Tam, et al., 2017; Hollander, Heidt, Van Der Zwaard, Braumann, & Zech, 2017). It would be better to begin slowly, perhaps walking around the house, before exercising barefoot is tested. Best wishes and happy training Forever Fit Sciences!
Related Video: Don’t Skip Ankle Mobility
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Zanis, M. (2016, July 19). So, you walk like a duck: The evolution of the collapsed arch. Retrieved from MEDBRIDGE: https://www.medbridgeeducation.com/blog/2016/07/so-you-walk-like-a-duck-the-evolution-of-the-collapsed-arch/