The benefits of barefoot running and jogging

Posted on Medical And tagged Medical, Walking, Running, Barefoot

The simple act of walking barefoot offers so many benefits that are often overlooked.

Man is a barefoot runner. Just for protection, our ancestors wrapped furs around their feet, from which shoes evolved over time.

As we walk (or run), our intrinsic foot, lower limb, and core muscles must maintain a degree of contraction to create tension in the muscles and fascia of our legs and core to absorb the impact forces that occur every time a foot hits the ground. In a healthy foot, this tension mechanism is triggered when sensory nerves in our feet are stimulated. These react primarily to vibrations that come from the ground with every step. However, after wearing shoes for a lifetime, these nerves no longer react, so that the impact forces are not dampened but are absorbed by our joints, tendons and bones. This has led to an epidemic of plantar fasciitis, Achilles tendon disease, and stress fractures.

What are the health benefits of walking without shoes?

When you walk with rigid soles under your feet, you have the tendency to place your foot flat on your heel and the muscles of your forefoot and midfoot are barely challenged. When walking barefoot, on the other hand, the front part of the foot helps to slow down the impact, which puts less strain on the joints from the toe, ankle, knee and hip to the back.

Walking barefoot, which trains the supporting muscles of the feet, for example, can alleviate the symptoms associated with a falling arch, also known as pes planus. The tension in the claw toes caused by frequently wearing shoes that are too big can also be relieved by walking without shoes.

In addition to many benefits, especially for the feet, there are also benefits for full body statics: Even low heels alter gait and can have harmful effects on the musculoskeletal system, which can aggravate muscle overuse and lead to lower back problems.

Walking barefoot offers a whole new body experience, foot reflex zones are stimulated, which benefits the whole body. Over time, not only the foot but the entire body becomes more mobile and flexible.

How do you practice barefoot walking or running?

Walking or even running barefoot is only healthy if your foot muscles are trained and prepared (remember that each foot contains 26 bones — a quarter of all bones in the body — with 33 joints and over 100 muscles and tendons). This means that the foot muscles, like other muscles, must be built up slowly in order to perform their function, otherwise you can not only get sore muscles but also permanent misalignments.

To awaken the sensory nerves in your feet, try running barefoot at home as often as possible, preferably on uneven surfaces, and use golf balls or spiked balls underfoot to roll them out.

The key is to start slowly and go through the protocols of sensory awakening and foot training before you start walking barefoot or wearing minimalistic footwear. Walking in minimalistic shoes is the result of a lot of preparation and may not be advisable at all for some people. If you are currently wearing orthotics or have foot or ankle pain, you should seek advice and help from a professional to help you achieve your goals. But in the meantime, anyone can take off their shoes and socks, massage tired feet, and try a short foot exercise.

You can also use the summer to walk barefoot on the beach:

Sand provides resistance so that walking requires more energy while strengthening all muscles between the feet and back, particularly in the legs and buttocks. Your foot will go through its full range of motion and every time your foot sinks into the sand, your muscles must work extra hard to push you back up and move you forward. Work on it!

Posted on Medical and tagged Medical, Walking, Running, Barefoot.