Going Barefoot

Go Barefoot!

There was a time when walking around barefoot was frowned upon as immodest and indecent. In fact, merely watching someone walking without his/her shoes, or at least slippers, was bound to create an uproar. This is no longer the case and in fact, there is an actual society, called 'Society of Barefoot', dedicated to the pursuit (you guessed it..) of walking barefoot.

No matter how well made a shoe or sneaker is, none can compare with the freedom & comfort derived from bare foot walking. The first thing I do when I come home from work is kick off my shoes. In fact, those who walk in the house with their shoes on encounter more aches and pains in the body, as compared to the people who indulge in barefoot walking.

A 2006 study found that shoes may actually increase stresses on the knee and ankle, and suggested that adults with osteoarthritis may benefit from walking barefoot. A 1991 review article found that barefoot walking supported optimum foot development, and the best use of shoes are to protect the foot from injury rather than for correction of problems.

Some doctors believe shoes are very damaging to children's feet. A 1992 study found that children who wore shoes all the time were three times more likely to have flat feet than those who did not, and suggested that wearing shoes in early childhood can be detrimental to the longitudinal arch of the foot.  


In general, people who have went barefoot in their childhood have fewer problems with their feet such as deformities, agility & flexibility, as well as their posture, then those who wore slippers, sandals or shoes.


Barefoot walking helps align the toes & strengthen the weaker muscles of the feet and ankles.We are learning with the advancement of scientific and medical knowledge that walking barefoot has several benefits:

• It helps the leg muscles pump blood back to the heart & may be beneficial for varicose veins.
• It helps relax tense, constricted & tired feet.
• Strengthens and improves flat feet
• Improves circulation & can have a cooling effect on the body, (especially if walking on wet grass.)
• Sensory (tactile) there are 5,000 nerve endings in the bottom of each foot to help us "feel" grounded
• Bare feet sensing the surface walked on  helps us think clearly and increases ourcapacity to focus.

In movement arts such as dance, yoga, tai-chi and other martial arts, it is believed that being barefoot helps a person absorb 'Chi', or the life-force energy from the earth and form a deeper connection with their inner & outer environments.

While there are several benefits, there must be awareness about how to safely go barefoot. Foot problems that can result from walking barefoot include cuts, abrasions, bruises, puncture wounds (from broken glass and other foreign objects,) Poisonous plants, animals, or parasites (can infect the body through the cuts on an injured foot.) Proper footwear is needed to protect the feet from these things when walking in unfamiliar areas or where injury can occur.


In addition, individuals with diabetes or other conditions which affect the sensory ability of the feet are at greater risk of injury while barefoot. In this case, extreme caution should be shown when going barefoot.

An alternative is to wear thin shoes with minimal padding such as moccasins, which results in a similar effect to going barefoot, but will still protect the tender skin and underlying tissues of the foot.

Below are a few simple exercises you and your child can do, (along with wearing proper shoes when out and going barefoot when you can,) to help relieve foot tension, strengthen muscles and improve tactile senses:


TOE STRENGTHENERS:

Toe strengtheners can increase flexibility, muscle tone and control of the toes. From standing, bring the big toe up and press the four little toes down. Draw the four little toes up while pressing the big toe down. Draw the big toe and baby toe up as you press the three middle toes down,etc. Singling out each toe to move individually will be challenging as well as frustrating. (You can start this one by sitting in a chair and using your fingers to "coach" & coax the toes where you want them before you try and move them individually).

FINGERS BETWEEN TOES:

From a seated position, interlace your fingers between your toes. (if you can't do all of them start with 2-3 at a time and work your way up to interlace all.) This stretches the muscles of the toes and allows them to spread. This action can be very challenging for some people due to foot problems & confining shoes. Be patient and work a little at a time. Eventually your flexibility will improve.


TENNIS BALL ROLLS: (My favorite)

Roll the entire sole of the foot on a tennis ball (or a spikey ball shown at right). This helps to warm up the feet as well as breaking up any tension being held in the feet. This exercise also accesses many important pressure points on the sole of the foot. The gentle pressure on the muscles and connective tissue can relieve tension and regain fluidity. Do for several minutes each side, several times a day. (While sitting at your desk at work or on the computer is a perfect time to try this!)



PICK UP MARBLES/COTTON BALLS WITH TOES:
(I do this with the kids-we call it "Toe-Ga"!)

By using your toes to pick up marbles, cotton or other small objects it not only strengthens the foot muscles but also promotes the use of using toes as individual entities as opposed to a group. This improves overall circulation & functioning of the foot.

Many yoga poses will also help strengthen the feet, toes and ankles- and improve overall posture: all of the standing & leg balance postures, as well as Downward Dog, Hero's Pose and Chataranga to name a few.
 


For more information on how yoga and movement arts can help you and your child improve health and build Strength, Character & Confidence, please *visit us at:
www.BodyLogique.com 

 
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