If you missed Part 1 about foot mechanics, you can read it HERE.  With the bow and arrow action of the foot and all the movements it takes to achieve that spring, shoes can inhibit the complex movement of the foot.  As a child with a family history of bunions, my mom put me in orthotics, which I hated, perhaps instinctively!  Genetics do play a major role in how we are put together!  While some feet are more inclined towards orthotics for structural support, I think some doctors would rather make the $500 or so dollars in their pockets versus showing one how to effectively strengthen and mobilize the foot.  Finding dance at 18 and dancing barefoot til now, my feet have been strengthened over the years by using them.  But you don’t have to dance to use them!  But because of that, I have easily transitioned into minimal shoes.  I can wear them all day without any foot or body pain.  This quick transition isn’t for everyone, and I am not tooting my horn for the ability to do so.  Just using it as an example of how the foot does not need “support” from shoes.  They just need to move and work.  Shoes that have too much cushion may sound ideal and lovely, but a soft surface is unstable, and makes the foot “blind.”  Those little sensors on the bottom of the feet (200,000 nerves that talk to the brain) fall asleep on the pillowed soles.  Think about that foundation under your home again.  Would you want a soft foundation under it?  No.  Here are some thoughts on shoes. 

Hoka

Hoka shoes are making an impact and people swear by them, but I usually hear it from people who already have foot issues.  They are hugely cushioned shoes.  This doesn’t fix (strengthen and mobilize) the underlying issues of the foot unfortunately, but if it helps people get on with their lives pain free, that works too.  

Clogs

I have 2 pairs of wooden clogs and I love them.  They have a hard sole which allows my foot to function freely and a firm foundation to stand on.  The big drawback of wooden clogs is they are only great on very even surfaces.  If you step on an uneven surface, down you go!  The wood doesn’t give to any imperfections on the ground.  Clogs that doctors and nurses wear are usually rubber clogs, or they even feel comfortable in Crocs.  I have a pair of rubber ones that are still comfortable, but I find they have too much cushion and support for me. They are fine for running errands!

Minimal Shoes

I just bought a pair of minimal shoes. I am obsessed. Upon a friend’s recommendation, I bought these.  I have used them for walking and teaching for the last six weeks.  At first, my left foot felt strange in the shoe, almost like it was too small for it.  What I have found is my left foot was tighter, and with daily use in these shoes, they have been able to open up, and it is much more comfortable.  They literally massage my feet and I love feeling the ground!  These shoes have a Vibram sole, a sticky tread which makes them perfect for hiking and protects from stones.  If you decide on trying them, some vendors have a generous trial period to try them out.  Start slowly.  One hour a day, and adding more time when you feel ready.  If you are to run in minimal shoes, read below!

Barefoot Running / Hiking / Walking

Meaning no shoes - yes people do this!  In his best selling book, “Born to Run”, Chris McDougall highlights the benefits and techniques of this running style.  The traditional heel strike of running, meaning you run with the heel hitting the ground first doesn’t work in barefoot (or minimal shoe) running.  You DO need cushioning for the heel in this technique of running. Barefoot runners have to land on the front or mid foot.  It actually creates less shock up the body as well as more speed.  If you love walking, the Japanese have a practice called “Forest Bathing” where being barefoot in nature also serves as a grounding force for the body.  More on that later!

How to Transition to Being Barefoot

People are not walking barefoot enough.  If you want to start walking barefoot more but it is painful, I highly suggest taking an online course with Gary Ward, mentioned in the blog before.  I can also help you in session, but it’s a daily practice to get your feet working again.  I have even seen it happen in my zoom sessions, working with Gary Ward’s foot wedges, we have been able to change the feet!  Try walking barefoot for 10-15 minutes on carpet.  When that feels easy, increase the time.  The carpet will allow some cushion to transition you to a hard floor.  You want the spring action, plus the chain reaction working again.  So much knee and back pain occurs because the foot is not absorbing shock or messaging incorrectly up the body.  Try it out and let me know how you do!