Did you know? Your shoes might be the cause of your pain. Do you have plantar fasciitis or bunions? Well, the unnatural structure of your footwear could be to blame. You could trace even knee and hip pain back to the strength (or lack thereof) in your feet.
The structure and shape of modern shoes. Take a look in your shoe closet. You will likely find that most of them are narrow at the top/tip (where our toes sit). Both men and women have pointed shoes in the market. Additionally, most of our shoes are not completely flat. They have heels that are wide, narrow, tall, or short, or they have a thick base or platform. All these features are unnatural. But why is this a problem?
Now compare them to our bare feet. Shoes should protect and cover, not harm or restrict our natural foot function. The shape of your shoes should match your feet. This means a wider toe box. The widest part of your foot is at your toes. So, shoes that narrow in the front can change the shape of your foot. Also, squishing your toes can limit their function and strength over time.
Buy barefoot shoes. Going barefoot is the best way to build strong muscles in our feet. But in a practical sense, we can’t arrive at work, the store, or a restaurant this way. So the solution is barefoot shoes! These are shoes that let your feet move as if they were barefoot. They provide enhanced mobility and strength. Below are the basic guidelines for barefoot shoes:
- Foot Shaped & Completely Flat as detailed above
- Flexibility: Stiff shoes bind the intricate muscles of the foot. Shoes that move with the foot build stability. Limited mobility leads to pain over time.
- No Arch Support: The arch in your foot acts as a natural shock absorber for walking and running. You need to slowly ween off of arch support to awaken your muscles. Wearing flat shoes helps strengthen your foot on its own.
- Thin Soles: Allow you to maintain a connection with the ground. This enables balance. Thick soles prevent your nerves from sensing where you are in space.
Keep your babies and toddlers out of shoes for as long as possible. This will build the base for their movement patterns. It will also impact the shape of their feet for life. The rule of thumb is, if a baby cannot walk, they do not need shoes. Ditch the fancy “costumes” for our kids, and let their little toes be free. Once they do start walking, buy shoes with thin soles and wide shapes. When you see kids having trouble walking in their shoes, it’s likely because they’re uncomfortable. There are many options for barefoot shoes for kids of all ages for all seasons (yes, even rain and snow boots).
The more natural your foot function is, the better you can perform and feel.
Feet are also our primary sensory connection with the ground. Sharing information lets us adjust to our surroundings. So we can move with greater safety and efficiency. One could even argue that being barefoot is our primary way to connect to the earth.
P.S. Many suppliers offer barefoot shoes. You can also follow the guidelines above to find your own pairs online. Here are some of my personal favorites. Note: barefoot shoes can be very expensive. This is due to the materials they use, where they manufacture them (many outside the USA), and their quality. I have tested and tried all the recommendations below.
- https://www.vivobarefoot.com – My favorite workout or casual athletic footwear. I even do high-intensity training in these shoes. You will see Dr. Robert rocking a pair from time to time as well.
- https://xeroshoes.com/ – Great options for outdoor hiking and adventuring. I have used these for full days at the theme parks and have never had complaints or pain.
- https://www.shapenbarefoot.com/ – Barefoot shoes can be cute too! This is my favorite shop for women’s shoes. I know the wide shape is hard to get used to, but they make it simple and fashionable.
- https://anyas-shop.com/ – Anya has curated hundreds of brands and has reviews for all types of shoes. She also supplies a lot of these products, with great return policies to and from the USA.
https://thefootcollective.us/collections/ – This company introduced me to foot strengthening. When I reached a ceiling with my Olympic Weightlifting, I found that my foot stability was a restrictor in my squats. They have great education and products to rebuild the natural ability in your feet. This would be a great way to transition from “normal” to “natural” shoes.
