Shoes are nothing new, throughout history people have created things to protect their feet from the elements. So why do we need to talk about shoes or think about what we put on our feet? Most of us don’t think too in depth about our shoes, but are we doing ourselves and our health a disservice?
Our feet are incredibly important and foot health shouldn’t be overlooked.
- Each foot has 26 bones, 33 joints, and more than 100 tendons, muscles, and ligaments
- One quarter of all the bones in the human body are in our feet
- Each foot has around 7,200 nerve endings (only fingertips and lips have more)
With these things in mind, what we choose to put on our feet is important, especially since walking is a great way to exercise and most of us do it everyday.
Children
Many people talk about the benefits of soft-sole shoes or moccasins for babies and toddlers when they are learning to walk.
- Soft-soles replicate being barefoot, while still protecting the foot
- The child is able to extend their toes and grip the world around them, just like when barefoot
- Allows the foot to easily lift off the ground, as many early walkers tend to drag their toes
- A wider toe box so that the foot is able to be “foot” shaped in the shoe instead of conforming to the shoe shape
- Develop a natural sense of balance and coordination
My 3.5 year old has mainly worn soft-sole shoes her whole life. Just this week our chiropractor commented on how strong her feet are, “No flat arches for her, you can tell that she actually uses these muscles.” That was amazing to hear! I wasn’t able to find styles that I liked for her at a price that I liked, so I decided to make my own, which can be purchased here. I also recently purchased a pair of everyday boots for her, which have been great now that it is getting chillier here in Minnesota, use this link to get $5 off your purchase. My daughter refers to shoes that have thicker soles as “trippy shoes”, because she knows that she can’t walk naturally when she has those shoes on.
Adults
If there are benefits for children when they are young, why do we suddenly stop wearing foot shaped shoes? Why do we think that once we reach a certain age we no longer benefit from foot shaped shoes and allowing our feet to do what they are supposed to do?
- Toe box is too tight, which can cause bunions and crowding with the toes
- The sole is hard and thick, not allowing for full range of motion for the muscles and joints in the foot and ankle
- The heel is not flat (not just high heels here, most shoes have at least some lift in the heel), which throws off the entire center of balance for the body
Most shoes are basically like putting a cast on our feet, for decades. Then we wonder why we have week arches, heel pain, knee pain, back pain, balance issues, etc. our whole body is connected, the base is incredibly important. When my daughter first became proficient at walking, I noticed that she really gripped with her toes, they were spread out and active. Then I looked at my own feet and realized that my toes are kind of just…there. Sure they help with balance, but the muscles are not actively engaged. When I actually engage my toes I can tell that my whole foot starts to line up in to place. I heard a podcast about barefoot shoes and realized that I could benefit from this style of shoe.
I have three pairs of Xero Shoes, and my husband has two pairs. Now when I put on a pair of “normal” shoes, my body can immediately tell the difference, especially if there is a heel on the shoe. I especially like using barefoot shoes to hike, I feel like I have much more balance and actually feeling rocks and branches and roots on my feet is like a massage! My husband was a little leery at first, but enjoys having a shoe that is comfortable in the width.
Things to look for in a minimalist shoe
- Wide toe box that allows the foot to “splay” out when you step. Walk barefoot and see how your foot naturally spreads out.
- A foot shaped shoe, most shoes are very narrow through the front of the foot, and the “peak” of the shoe is more toward the middle, creating a pointed shoe, instead of a natural foot shape. Also recognize that there are a variety of foot shapes, so it’s important to find a shoe that is YOUR foot shaped.
- A thin flexible sole that allows full range of motion for the foot.
- No arch support, so that your actual arch supports your body.
- The shoe stays secure to your foot.
While transitioning to barefoot shoes is a good thing, it can also take an adjustment. Just like taking a cast off of a broken limb, those muscles are atrophied and will need to be strengthened, and new muscles memory created. Here are some foot workouts that can help. There are some people that may need more supportive shoes, for everyone to just blanket wear shoes for support, does the body a disservice, but not acknowledging that most people’s bodies are capable of supporting them and don’t need to be supplemented with additional foot support. Have you worn minimalist/barefoot shoes? Do you think you would benefit from wearing them?
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