“The human foot is a masterpiece of engineering and a work of art”
Our amazing feet
Our feet, overworked, under-worked, neglected, and abused often only gain our attention when they cause us suffering. It is then that we try to “fix” our troublesome extremities with remedial therapies, orthotics, and procedures that can be costly and not always effective.
Our feet are our foundations, our base of support, and the interface between us and the earth. Containing 26 bones, 33 joints, and more than 100 muscles tendons, and ligaments, our feet are sophisticated structures with huge movement potential. They come fully equipped with shock absorbers, springs, levers, and hundreds of thousands of nerve endings. For most people, these technologies are suppressed by the habitual wearing of conventional shoes, the features of which alter both the function and morphology of our feet. As we know everything is interconnected, when we change one element of a system (the human body in this case) we create myriad variables throughout the whole. So if we want strong, mobile bodies we need to pay attention to our foundations and ultimately our footwear choices.
What are Barefoot shoes?
The barefoot/minimal shoe movement is gaining traction, driven by a new wave of scientists, podiatrists, movement professionals and shoe manufacturers who are challenging traditional beliefs and practices. While I am a proponent of barefoot shoes and have successfully transitioned to a lesser shod foot myself, I am not about to tell anyone to ditch their shoes. Habitually shod feet are weak, stiff, and lacking mobility, a sudden change in load can lead to injury. Bio-Mechanist and author Katy Bowman has written a whole book along with extensive resources dedicated to transitioning to minimal footwear. She likens the habitual wearing of traditional shoes to that of wearing a cast. When the cast is removed remedial therapy is required to help wake up the nerves and strengthen the muscles and tissues.
Barefoot shoes otherwise known as minimal shoes are forms of footwear that interfere the least amount possible with the natural function of the foot whilst providing protection from the environment. Flip flops are minimal in terms of material but not so in terms of interference because you have to scrunch your toes to keep them on. Barefoot shoes are foot-friendly and allow the foot to move freely, as nature intended.
Features of barefoot shoes:
Thin soles
We have over 200000 nerve endings in each foot. These sensory receptors are constantly reading the terrain and transmitting information to the brain where decisions are made on joint positioning and muscle tension, this sensory feedback loop is essential for whole-body coordination and balance. Thick rigid soles “dumb down” the senses and literally disconnect us from the ground
Wide toe box/ anatomical foot shape
A natural unaltered foot (think baby feet) is widest across the toes not the ball of the foot and our toes are designed to splay. Conventional shoes have tapered toe boxes that permanently squish the toes together, changing foot shape and affecting vital blood flow, nerve function, and balance.
Zero drop heal
Minimal shoes are completely flat allowing for even distribution of body weight. Even a small elevation of the heal alters the biomechanics and alignment of the whole body. Hardly any conventional shoes, including trainers, come without a heel.
Flexible soles
A flexible sole allows our feet to respond reflexively to the terrain: the foot muscles get to move in their full range of motion, keeping them strong and supple. A rigid sole prevents the foot from moving naturally, over time causing muscle dystrophy, joint stiffness, instability, and compensations up the chain.
No arch support
The arches of our feet exist to support the weight of our body, they are designed to deform and reform with every step we take, absorb shock, stabilise us and act as a spring when walking and running. The foot arches are the support! Shoes with extra material in this area switch off and weaken this natural support system.
An argument against barefoot shoes
Just as barefoot shoes are growing in popularity and making their way into the mainstream marketplace, there is divided opinion on their merits. One major argument is that we no longer live the way nature intended. We live in man-made environments and walk on flat hard surfaces with very little texture.
The running community has been at the center of much of the controversy surrounding barefoot shoes. Many people, inspired by the book Born to Run, discarded their supportive running shoes in favor of minimalist shoes without properly transitioning. As a result, injuries were sustained, and the barefoot shoe industry faced significant backlash.
There is a large amount of research and evidence supporting both sides of the shoe debate. As with all scientific research, it is worth considering the potential influence of the researchers and any source of bias or conflict of interest.
Natural v Normal
Our modern society has normalised the use of shoes, causing our feet to adapt. It is rare to see a ‘‘natural’’ adult foot. Treatment, therefore, is typically based on the assumption of a ‘‘normal’’ foot. In our culture of quick fixes, we tend to seek solutions that relieve our pain and discomfort, usually by adding something extra. While such solutions may offer temporary relief and comfort, a different approach would be to re-wild the feet, removing restrictions, and rehabilitating them.
Going against the grain
We are conditioned to follow convention and societal norms, barefoot shoes are often viewed as unconventional and strange. However, what is considered fashionable and normal may not necessarily align with what is best for our health and well-being. This is why I choose to deviate from the norm and wear my "funny" shoes.
Useful resources
Whole body barefoot - book by Katy Bowman
Nutritious movement - website
Vivo Barefoot - shoe brand and information about the science of minimal footwear
Anyas Reviews - website and Instagram account dedicated to barefoot shoes
Rina Harris - functional podiatrist
Some Barefoot Brands and retailers: Vivo Barefoot, Xero Shoes, Wilding’s shoes, Earth Runners, Groundies, Vibram, Be Lenka, Peerko, Happy Little Soles
If you would like more information/advice about barefoot shoes or transitioning, please get in touch at sarahmillsmovement@gmail.com
The information contained in this blog post is based on my own personal experiences and research. It is in no way intended to replace or negate medical advice. I encourage you to undertake your own research and always think critically.
