It might be time to take off one shoe first and then the other, at least when you’re weight training. According to several trainers and athletes, training barefoot can help activate and strengthen the foot muscles, improving performance in functional movements. The key is to proceed gradually to avoid injury. And so, yes: thebarefoot training it can bring several benefits that you never expected.
“Training barefoot has improved my stability with barbells and kettlebells, allowing me to lift more with better form”explains Emily Lawrence, personal trainer and yoga instructor. “Without shoes, the body absorbs and generates force more effectively, also improving daily movements.”
Why train barefoot
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Training without shoes, or with minimal footwear, allows your feet to better connect to the ground and stabilize. “The plantar muscles are strengthened and the fascial network is activated, improving mobility, balance and body awareness”explains Jessa Zinn, band expert.
Many modern shoes deactivate small muscles in the feet and ankles, points out Gregory Alvarez, a podiatrist. “The big toe works like the body’s rudder: without shoes, sensory feedback increases and the muscles work harder”.
The main benefits of barefoot training
– Greater stability and coordination: increases proprioception, i.e. the ability to perceive the position of the body in space.
– Increased mobility: greater joint excursion of the feet and ankles, more flexibility and fluidity in movements.
-Reduction of the risk of accidents: Stronger muscles correct imbalances, reducing plantar fasciitis, sprains and falls.
– Better posture and alignment: the body learns to stabilize itself from the bottom up, improving efficiency and reducing lower back pain.
How to get started
Ideal for yoga, pilates, bodyweight exercises and strength movements fundamentals such as squats and deadlifts. Avoid for high impact activities such as running, plyometric jumping or Olympic lifting.
Before each session, warm up your feet with a ball under the soles and stretch your feet and ankles. Start gradually with exercises on soft surfaces, focusing on slow, controlled movements. You don’t need to do the whole session barefoot: just do 1-2 exercises to get used to it.
Beware of the risks
Training barefoot can cause overload of the plantar muscles, especially if you start out too aggressively. Those with flat feet, hallux valgus or plantar fasciitis should use minimal shoes to reduce stress. Safety is also important: without shoes the risk of cuts or slips increases, so make sure the ground is clean and stable.
