In recent decades, the custom of walking “on clean feet” has gained more and more followers. While some see it as a fad, others argue that it is a healthy practice, rooted in our very nature.
In fact, many fathers and mothers of children who do not yet walk show great concern about the development of their children’s feet, which helps explain the current widespread implementation of the so-called minimalist footwear (those that provide the experience of going barefoot) in pediatric age. . But is it just as important in adults?
A masterpiece
The foot is not simply an element to walk and support our weight. It is a complex biomechanical system made up of 28 bones specialized in as many functions that provide stability, balance and efficiency when walking.
In a few square centimeters it ensures that we can carry out an activity as basic as moving from one place to another. Furthermore, the sole of the foot has almost as many nerve endings as the hands and is a great regulator of our posture and movement.
“It is a masterpiece of engineering and a work of art,” Leonardo da Vinci once said of our lower body extremity.
Return to natural
Walking barefoot by choice is not a modern invention. Some ancient cultures considered that this established a direct connection with the earth. However, the invention of footwear prioritized protection and status over naturalness. In modern societies, it is an essential element of clothing, both for reasons of hygiene and social position.
So does it make any sense to do without it at many times? Scientific research reveals that perhaps yes: doing so would favor the connection with nature and, from an emotional point of view, with ourselves.
Regarding purely physical aspects, there are differences between walking with shoes on or walking bare, and this has been known for a long time. As early as 1905, Dr. Phil Hoffman compared the feet of people who walked both ways and found great differences between them, both in the form and function of the foot.
A 2015 systematic review endorsed Hoffmann and found several key distinctions. The first is that walking barefoot increases the dispersion of the ball of the foot (the forefoot); That is, the fingers can expand and occupy their natural place, improving body stability.
The lower extremity needs space to adapt to the terrain and maximize grip and stability, while contemporary footwear bases said grip on the soles, which limits this adaptation.
Secondly, dispensing with footwear allows for better distribution of pressure on the foot. However, whether or not we wear shoes does not seem to affect the risk of suffering an injury.
The alternative: minimalist footwear
Obviously, there is a problem: no one is unaware that touching the ground directly with our unprotected plants entails risks on certain surfaces or terrain. One of the alternatives, and one that is booming, is minimalist footwear, which we have already briefly referred to before. It is characterized by a simple and lightweight design that mimics the sensation and biomechanics of walking barefoot, without giving up protection against the elements and hard surfaces.
These features include its thin and flexible sole – without drop or heel lift –, light weight and a wide toe box, with more width in the front. On the other hand, conventional footwear has a narrow last that prevents the correct position of the forefoot, with excessive support in the hindfoot (the back part). And it also elevates the heel, shortening the Achilles tendon.
Minimalist alternatives have demonstrated their benefits in stability and reducing the risk of falls, as well as in the prevention of certain ailments such as bunions, Morton’s neuroma or plantar fasciitis.
For runners, they appear to induce improvements in running economy and stride frequency. This creates greater mobility and stability in your legs, which contributes to more efficient running and less impact on your joints.
On the other hand, it is believed that conventional footwear atrophies the muscles of the foot. Some studies have shown that using minimalist options not only improves the strength of the intrinsic musculature of runners’ feet, but also significantly increases their longitudinal arch and elastic strength.
Additionally, a 2022 publication suggested that the introduction of this shoe appears to help maintain a higher arch.
Some risks and contraindications
As we mentioned, walking completely barefoot is not without dangers. Exposure to dangerous surfaces and lack of protection can lead to skin lesions or infections. Suffering from a disease such as diabetic foot is a reason to advise against it.
Furthermore, the systematic use of conventional footwear changes the shape, strength and function of the foot, so starting to play sports with minimalist footwear without adaptation can increase the chances of injury by abruptly changing the biomechanics of gait.
Ultimately, if we decide to walk barefoot or do so with minimalist shoes, it is crucial to do so gradually and consider individual circumstances. This way we will optimize the benefits and avoid its risks.
Beatriz Carpallo Porcar, Physiotherapist. Teaching and research staff in the Physiotherapy and Nursing degrees at the San Jorge University. Member of the iPhysio research group, Saint George University; Daniel Sanjuán Sánchez, Physiotherapist and research teaching staff at the Faculty of Health Sciences at Universidad San Jorge, associate professor at the Faculty of Nursing and Physiotherapy at the University of Lleida. Member of the iPhysio research group, Saint George University and Paula Cordova Alegre, Teaching staff – researcher in the physiotherapy and nursing degrees at the San Jorge University, Saint George University
This article was originally published on The Conversation. Read the original.
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