Forget not that the earth delights to feel your bare feet and the winds long to play with your hair.
KAHLIL GIBRAN
IF OUR GENES EXPECT ANYTHING from us, it’s that we ought to be barefoot most of the time. After all, the bipedalism that helps define our species—a trait we’ve spent seven million years perfecting—depends on our feet having a direct connection with the ground. Yet, when was the last time you walked barefoot? I’m not talking about a few yards from the shower to the bedroom. I mean when was the last time you went for a real stroll—on the beach, at the park, or even on smooth pavement—sans shoes? For most people over the age of ten, it’s probably too long to even remember. Disconnect alert—and this time I mean it literally! We’re disconnected from the earth and from the critical balance and biofeedback provided by our bare feet when we stand, walk, and especially run barefoot.
The fact is, shoes are viewed as a symbol of civilization, the obligatory accoutrement to our daily attire. However, the Primal camp views them as the quintessential example of how innovation can compromise physiological common sense. On top of all the gel inserts, padded cushions, arch supports, insoles, and orthotics, we bring endless cultural and social baggage to the adornment and protection of our feet. We try every heel height and incline, every footbed contour and toe box, every shaped style, material, and construction—all in the interest of outdoing (or thumbing our noses at) nature’s original design. Folks, we pay a major price in doing so—with lower back pain, skewed postural alignment, reduced hip mobility, and atrophied, imbalanced muscles. For a culture that hangs on every subsequent innovation, it would behoove us to realize that not every development springs from good science or rational enlightenment. Sometimes the simplest answer really is the best one.
“We evolved to walk, hike, sprint, and even run long distances barefoot.”
At first blush, pursuing the barefoot connection may seem counterintuitive. The very idea of taking your feet out of their high-tech, protective cocoons to help relieve pain and lessen impact trauma ranks right up there with such radical (but accurate) advice as “Eat more fat to lose weight,” and “Slow down your endurance workouts to get fit.” But barefoot living has a proven track record. Barefoot enthusiasts, particularly those who previously responded poorly to conventional treatments, report relief from foot and lower extremity pain.
So, what exactly makes shoes such a problem? The human foot is a sensitive, capable, highly mobile appendage packed with an intricate network of bones, fascia, muscles, tendons, ligaments, and nerve endings, all of them charged with the awesome job of reacting to the environment they come in contact with, and constantly relaying that critical data to your brain to help you walk, stand, and run gracefully. Every footfall should inform your brain how to adjust to the shock and how to react to the change of terrain. This is the result of 2.5 million years of evolutionary design.
Slap your shoes back on and—presto!—nearly all of that sensory biofeedback vanishes. It’s difficult to appreciate or respect the depth of this message, or even describe in words what a huge deal the shoe disconnect represents, especially when your perspective has been warped by a lifetime of having both of your feet essentially encased in casts. Have you ever broken your arm or wrist, been in a cast for six weeks, and then removed the cast to discover a withered appendage that seems completely out of sync with your nervous system and skeleton? Multiply the broken arm effect exponentially, and you can empathize with the long, painful prison sentence your feet have endured.
Skeptical? Try this: while standing in shoes, try to balance on one leg … with your eyes closed! You lose your balance. Now try the same exercise barefoot. Notice how efficiently and dynamically your arch, individual toes, and heel bone absorb and disperse your center of gravity through subtle muscle contractions and weight shifts? This is how your feet, literally the foundation of your body, work to keep you in balance.
Next, go outside and run your toes and feet through the grass, sand, pebbles, what have you. Stand on bare pavement, even. Wiggle your toes and just feel. It’s like awakening a thousand points of sensation. There’s something so good, so luxurious about such a simple experience.
Can you imagine a more symbolic reconnect than allowing your body to engage with the earth on every step you take? We evolved to walk, hike, sprint, and even run long distances barefoot (or, more recently in our long history, sporting no more than rudimentary sandals, moccasins, or other similar protection). Going barefoot supports a feeling of emotional and spiritual grounding as well as literal grounding. In fact, one of the principles of Eastern philosophy states that your vital energy, a concept known as chi, will increase when your feet absorb energy directly from the earth. Chinese medicine places great emphasis on the bottom of the foot, where many organ energy meridians and acupressure points are located. Regardless of how philosophical you’d like to get about junking your clunkers for a barefoot walk in the park, you obtain a richer sensory experience when you negotiate varied surfaces, temperatures, and textures barefoot, and you automatically improve technique too.
Though our ancestors could probably walk twenty-five miles barefoot over rough ground without pain or problem, we must gradually integrate a barefoot experience to minimize injury risk. We face a more delicate process, since our dogs have likely atrophied greatly due to the long spell in solitary confinement. And a cold-turkey rejection of footwear, based on principle alone, might not fly for any other situation than a walk around the block right now. But that’s OK. We’ll proceed gradually and with caution.
Of course, we must also have to respect the constraints and conventions of the workplace and social customs (no shirt, no shoes, no service). And then we have sidewalks and parks sprinkled with bits of broken glass, motor oil stains, dog poop, and other hazards that pose a problem. But there is plenty of potential to enjoy the benefits of the barefoot connection—even for those residing in the most challenging environments. We’ll soon be delving into the merits of minimalist footwear. But for now, let’s consider the following points:
“Going shoeless helps strengthen the muscles found in your feet, hips, and legs that aren’t used when you wear shoes.”
1. The elevated, softened heel support found in most shoes impedes our natural gait and can result in a shortened Achilles tendon and calf muscle.
2. Going shoeless helps strengthen the muscles found in your feet, hips, and legs that aren’t used when you wear shoes. This in turn can increase coordination, agility, and balance.
And when you add exercise …
3. Running barefoot takes upwards of 4 percent less energy than running with shoes. You’re relieved of that extra effort that goes into lugging the extra weight of even lightweight-style running shoes. Phew!
4. Running shoes encourage—perhaps even force you—into an inefficient heel-first landing with each stride. Can you imagine running heel to toe without shoes? You wouldn’t do it. It would be much too traumatic. Landing on your heel results in undue shock and potential injury to your knees and back. It also results in an inefficient distribution of your center of gravity.
5. Running shoeless helps to improve your running technique. The natural and most effective way to run, as exemplified by top marathon runners, is to stride with a balanced center of gravity. Here’s how: land on your midfoot with your bodyweight balanced and vertical from head to toe. Then push off quickly with light, smooth strides. This allows your arch, your Achilles tendon, and indeed the entire structure of your foot to act like the powerful natural catapult that it is.
6. Running barefoot prevents injury. When you run barefoot, you automatically achieve a light, efficient stride that balances center of gravity—because it feels comfortable! The cushy landing afforded by shoes lets you plod along with inefficient weight distribution and alteration of your center of gravity on each step. Multiply that by the 55,000 steps that you need to complete a marathon, and we’re now talking about an overuse injury in the making!
My barefoot journey began in 2006, when I stumbled upon rumblings on the Internet from grassroots enthusiasts proclaiming that a shoe revolution was “afoot.” I’ve spent a fair amount of time working out and relaxing barefoot by virtue of living near the beach for the past few decades, so I was sold on the concept immediately. Going barefoot is so simple, so natural, and the positive feedback so immediate, that it was only a matter of time before the outdated bigger-is-better footwear philosophy of the fitness world would be seriously second-guessed.
Seven years later, it’s gratifying to notice a strong mainstream barefoot movement happening today. In fact, the endurance-running community is aggressively rethinking its most elementary rule: all you need is a pair of stable, cushioned shoes. The desperation of suffering from recurring overuse injuries, despite doing the “right thing”—as dictated by conventional wisdom—has driven many to look outside the shoebox for answers. The answer being barefoot!
That said, I’m not a fan of tracking the likes of motor oil and other contaminants everywhere with me. Enter minimalist footwear.
The fast-growing minimalist footwear market gives you many options for fashion, function, and leisure, and you can certainly do well on a limited budget. Having several minimalist shoe options in your closet for various occasions—workouts, workplace, or trips to the supermarket—will help you conveniently grab precious barefoot time as you make your transition into a barefoot-dominant lifestyle. In the early years of my barefoot transition, I carried a pair of Vibram FiveFingers in my backpack on long hikes. When gentle sections of the trail came along, I switched my big shoes for the Vibrams for a half-hour or so. This strategy gave my body a chance to adapt to a barefoot experience with the security that I could return to big shoes before overstressing my still-sensitive feet. Of course, once I fully adapted, I threw the boots away forever. Let’s take a look at some of the minimalist footwear options available:
Barefoot-simulation . Vibram FiveFingers shoes provide the most authentic barefoot experience available in footwear, thanks to a patented individual toe compartment design. They’re offered in an assortment of models, ranging from the original, bare-bones classic to newer, beefed-up designs with carbon fiber–reinforced soles that allow for more rugged and versatile use. Not exactly cheap, FiveFingers retail between $80 and $120 per pair. But they are absolutely the way to go for workouts, hikes, and other outdoor activities. Beware of counterfeits, which are becoming a serious problem.
Dress shoes . When you must follow the crowd and wear dress shoes, choose the least heel-to-toe elevation possible. Feelmax, Terra Plana, and Tod’s are some of the many interesting brands you might discover with minimalist styles. Visit BarefootMotion.com for a variety of minimalist footwear options for work, formal, and leisure wear.
Leisure. Try to go barefoot around the house when weather permits, or use reinforced socks (check out Injinji.com for their patented toe socks—they even work inside Vibrams!) or house slippers with minimal construction for cold weather. For warm weather, a basic pair of flip-flops or the more fancy Luna Sandals are great options for running errands or general leisure-time use. The key here is minimal heel-to-toe elevation.
Outdoor activity. Neoprene water socks, available at most sporting goods stores, offers inexpensive protection against the elements, with minimal construction and near-zero elevation of heel over midfoot.
Running. Minimalist shoes have gone mainstream! Depending on your transition level, the newer models from familiar brands could serve as good intermediate shoes as you move from restrictive to minimalist on the barefoot spectrum. The New Balance Minimus is a popular model, offering a “closer-to-barefoot” experience with a minimal heel elevation, flexible lightweight construction, and soles made by Vibram. Merrell Barefoot features a traditional single toe box and form-fitting Vibram soles. Lightweight racing flats provide minimal heel rise and a flexible sole. The Nike Free models have flexible soles and minimal heel counter support, but most come with the traditional elevated heel. Other brands to consider include ECCO’s Biom line, Luna Sandals, Newton Running, and RunAmocs.
Grok went barefoot (or virtually barefoot) all day for his entire life, and consequently sported magnificently strong and durable feet capable of weathering myriad climates, terrains, and physical challenges. Going barefoot demands increased range of motion, muscular strength, and flexibility. In your quest to honor the design of your feet, certain strengthening and stretching exercises are necessary. These will help minimize any injury risk that might come as you transition to a barefoot lifestyle, in particular, the elimination of artificial support for your arches that cause the Achilles tendon to elongate.
Even though the Achilles tendon is the thickest and strongest tendon in the body, it is, due to underuse and atrophy, fragile. Similarly, our extensive reliance on arch-supporting shoes has made plantar fasciitis, a painful inflammation of the arch and heel area, one of the most common foot maladies. Plantar fasciitis—a painful, burning irritation of the heel—happens to those who wear bulky, elevated shoes as well as to those with ill-prepared feet attempting to integrate more barefoot time. The traditional prescription for plantar fasciitis— rest and more arch support via supportive shoes or custom-made orthotics—has not proven to be very successful. For many with overuse injuries, rest can cause further atrophy of the relevant tendons and muscles, and does nothing to address the underlying cause of the injury. Trust me, I have been there and done that!
Minimalist footwear, such as Vibram FiveFingers, protects bare feet while simulating a barefoot experience.
The barefoot connection is about addressing the cause of chronic pain and injuries by re-enabling the feet and lower extremities to function as nature intended—outside the confines of restrictive footwear. As we’ve discussed, this process is not guaranteed smooth sailing. There is a learning curve. In fact, somewhat of a tug-of-war will occur during your barefoot efforts. When you place muscles and tendons under exercise stress, they heat up, loosen up, and pump up with blood in response to the challenge. However, if your initial foray into the barefoot lifestyle is too ambitious, you will experience inflammation, tightening, and stiff ness in the aftermath. In a condition such as plantar fasciitis, the tightened muscles pull at insertion points, causing pain in affected tendons and joints.
While I’m not a big proponent of aggressive stretching programs, certain targeted stretches can help you pull that tug-of-war rope back into balance, and help lengthen affected muscles and tendons so they become more resilient to barefoot living. Bear in mind, too, every time you walk around barefoot you are already getting a highly effective stretch and strengthening effect. As a result, consider stretching supplemental to your primary objective of gradually increasing the amount of time you spend barefoot or in minimalist footwear.
These exercises can be conducted anytime, following a brief warm-up of gentle movement to get the blood flowing in your lower extremities. The list is intended as a simplified, all-purpose program to lengthen the muscles and joints affected by a barefoot transition. In a short time, you will notice increased general flexibility and strengthened lower extremities. If you have specific injuries or medical conditions, please seek professional support to obtain a customized strengthening and stretching program.
Think about your walking form. It’s important to have a few ideas about barefoot walking before actually kicking off the shoes and heading out. My basic foundation for barefoot walking? Take shorter strides and land softly; avoid overstriding and harsh, jarring footfalls.
Invest in a lacrosse ball. The plantar fascia, located on our feet, supports the arch and can get notoriously tight and unresponsive after a lifetime of shoe wearing. Likewise, our calves are likely unaccustomed to absorbing the impact of a footfall. Something as simple as a lacrosse ball can help reduce tightness in these areas and ease the transition.
For the fascia, place a lacrosse ball (a golf ball works fine, too) on the floor, rest one foot on top of it, and roll the ball around. Just explore your foot with the ball. It’ll be painful at first, but that’s how you know it’s working. Roll each foot twice a day for about five minutes. Be sure to flex your foot and move your toes around as you roll over tight spots—try to put your foot through every possible range of motion it might see in the real world. To roll the calf muscles, sit on the ground with your leg outstretched, place the ball beneath your calf, and move the ball back and forth along the length of your lower leg. When you hit a tight spot, flex and extend your ankle until it starts to feel less tight. Be sure to hit every aspect of your calf. Roll each calf once a day for about five minutes.
Start slowly. When you start walking barefoot, keep it short. Slow linear progression is your friend here, especially if you’ve spent decades with your feet encased inside shoes—you no doubt have a great deal of atrophied muscles and tendons to rebuild. Don’t risk failure by rushing the process. Do a ten-minute walk, max, on flat ground such as the sidewalk or a running track. You’re sending some very strong, extremely new messages to your nervous system, feet, and legs, and you don’t want to overwhelm the physical structures before they’re ready. Give your connective tissue the chance to adapt and recover. The next time you walk, add ten more minutes. Maintain this progression until you’re up to an hour and it’s easy and effortless. When adding more time doesn’t result in sore feet, calves, or legs, you’re ready for new terrain. If you’re headed out for an extended walk, however, take a pair of trusty shoes along with you … just in case.
Sample new ground cautiously. The beauty of walking, hiking, and running barefoot is that you get to experience the ground in an entirely new way. When you’re wearing shoes, everything feels the same. You might notice big topographical changes, but you miss the little things. You miss the blades of grass between your toes, the way gravel sort of massages your soles, the way scalding sand gives way to cool, damp sand at the beach. Going barefoot, you have a new sensory front to consider. Eventually, this will give you greater mobility, stability, and control over your body, but it can also throw you off and lead to missteps (or even injuries) when you’re just starting.
Be aware of the ground on which you walk. Look for rocks, sticks, and other sharp things. In time, you will glide across the ground effortlessly, subconsciously integrating the sensory input from your feet, but not yet. For now, you have to focus on your underfoot surroundings. Over time, that focus will come to you naturally—the way it was always intended to be.
This awareness itself comprises its own metaphor, really. Consider it a chance to get out of your head and take a break from the endless cacophony of mental chatter. Quiet your mind. Put your focus in the here and now. Absorb the sensory experience. Be in your environment, and attend to your body’s motion within it.
As you move into frequent barefooting, your feet will naturally grow stronger. Daily foot exercises will help move along the process. With a little practice and some strategic moves, you’ll be as good as our ancestors in no time.
Toe spreads. Loop a rubber band around your toes, tight enough so that it pushes your toes together if you let it. Now, spread your toes out and hold that position for a few seconds. Do two sets of ten reps with each foot.
Toe squeezes. Stick pencils, fingers, or anything that can fit in between each toe and squeeze them together. Hold the squeeze for a few seconds before releasing. Do two sets of ten squeezes with each foot.
Toe points. Pick something in the room and point at it with your toe. Hold the position for five seconds, then reverse the direction and point your toes toward your face. Hold the position for five seconds. Repeat the process ten times with each foot.
Side roll. Stand up and slightly bend your knees. Roll onto the outer edges of your feet, take a few steps forward, then a few steps back to your starting spot. Roll back. Repeat for fifteen reps.
Sand walk. This obviously isn’t available to everyone, but if you have access to sand, go for it. As you walk barefoot, squeeze the sand with your feet. Sand grabbing is an old trick for grip building, and the same concept applies to your feet. Consider it a good excuse to spend more time at the beach or a chance to make use of the kids’ abandoned sandbox.