The Trainer Debate: Should you go barefoot or opt for support?
The introduction of the mass-market cushioned shoe emerged only around 50 years ago. Until then footwear was seen primarily as protection for the sole. Now we have footwear for different types of training from metcons to the raised heel for weightlifting, trail runners, road runners, astros, and of course the minimalist, wide-toe box, zero heel drop trainers for the barefoot enthusiast!
In this blog, I aim to show the key evidence for both sides of the ‘Shod or Barefoot’ debate to let you decide what’s right for you.
Let’s start with foot mechanics:
Barefoot Movement – What is ‘Normal’?
Whatever it is, the way you tell your story online can make all the difference.
Propulsion
The arch of the foot is designed to move between flattened (pronation) and arched (supinated) positions to varying degrees according to the terrain and speed of movement required.
When under load the bones within the foot will splay & widen to absorb impact, and along with the arch & the Achilles tendon act like a spring to store & release energy, working in synergy with the muscular system to create propulsion.
Proprioception
Your proprioception is reliant on muscles throughout the foot and ankle, along with nerves in the joint & on the skin. They work in a continuous feedback loop to the brain & help to maintain stability.
Strike Pattern
Heel strike is another consideration and is often debated in terms of chosen footwear. It is suggested that due to the spring mechanism above, humans would originally have run with a mid-forefoot strike pattern and that rear-foot striking developed because of cushioned footwear. This is difficult to say definitively.
Are barefoot shoes better?
So, all this would suggest that your foot is pretty capable without the need for extra cushioning and support, right? Well, yes and no…..
Just because we know how a foot CAN move, previous injury, time spent in cushioned shoes & terrain are a few factors that will dictate if your foot and leg SHOULD move in this way.
Let’s lay out the pro’s & con’s of barefoot more clearly:
Pros of Barefoot Training:
Improved proprioception: Barefoot training heightens proprioception – the body's awareness of its position in space. Without the barrier of shoes, your feet can better sense the ground, leading to enhanced balance and stability. This heightened awareness can also translate into better coordination during exercises.
Strengthening foot muscles: Traditional shoes often provide ample support, but they can also weaken the intrinsic muscles of the feet. Going barefoot forces these muscles to engage, promoting strength and flexibility. This can contribute to better overall foot health and potentially reduce the risk of injuries.
3. Enhanced sensory feedback: The soles of our feet are rich in nerve endings, and barefoot training allows for a direct connection between these sensory receptors and the ground. This increased feedback can lead to improved movement patterns and a more efficient transfer of force during exercises.
4. Natural arch support: The arches of the feet act as natural shock absorbers. Training without shoes allows the arches to function as they were designed, providing a more natural form of support during various movements.
5. Encourages a midfoot strike in running: Running barefoot may encourage a midfoot or forefoot strike instead of a heel strike. Advocates argue that this can reduce the impact on joints and potentially decrease the risk of certain running-related injuries. Although all literature doesn’t fully support this.
Cons of Barefoot Training:
Risk of surface injury: The absence of footwear exposes the feet to potential hazards such as sharp objects, rough surfaces, or extreme temperatures. Without the protection of shoes, there is an increased risk of cuts, bruises, or even more severe injuries.
Limited protection and support: Shoes are designed to provide protection and support, especially during high-impact activities. If the muscles in your foot are not accustomed to this load going barefoot may leave you vulnerable to injuries like plantar fasciitis, Achilles tendinopathy, stress fractures, or joint pain, especially if you have pre-existing foot conditions. Read more about how I treat these injuries here.
Hygiene concerns: Gyms and training spaces can harbor bacteria and fungi that may pose a risk when training without shoes. Additionally, shared workout areas may not be as clean as your personal living space, increasing the likelihood of infections or skin issues.
Adaptation period: Transitioning to barefoot training requires an adaptation period for your feet and lower limbs. Abruptly switching from regular shoes to barefoot workouts may lead to muscle soreness, discomfort, and an increased risk of injury. Gradual progression is crucial to allow your body to adjust. This may be up to 6 months depending upon your activity level.
Not suitable for all activities: Some exercises and sports may not be conducive to barefoot training.
In conclusion, barefoot training offers a unique approach to fitness with potential benefits for proprioception, foot strength, and sensory feedback. However, it's crucial to weigh these advantages against the potential risks, including injury, particularly if the change is undertaken too quickly or you have pre-existing foot complaints. If you’re struggling with injury seek specialist advice before turning to changing up your footwear, don’t forget your foot and ankle will have adapted over the years of more supportive shoes, just because we DID wear minimalist shoes, doesn’t mean we SHOULD. And it isn’t always the quick fix you might be hoping for.
Would you be interested in more on this topic? This is a good read:
Francis P, Schofield G. From barefoot hunter gathering to shod pavement pounding. Where to from here? A narrative review. BMJ Open Sport Exerc Med. 2020 Apr 21;6(1):e000577. doi: 10.1136/bmjsem-2019-000577. PMID: 32405429; PMCID: PMC7202747.
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