Some of us participate in bare foot indoor exercise and find that it not only promotes balance, but can also improve muscle alignment and reduce the risk of orthopedic injuries. Shoes affect the way we move and anytime muscle balance is modified, the possibility for injury increases. Typically conditions such as pulled muscles and ligaments, twisted ankles, knee and back pain as well as well as chronic inflammation occur (in part) due to improper foot mechanics. And, a great way to naturally relax calf muscles, improve ankle stability, reinforce the arch of the foot and strengthen shin muscles is barefoot training. Raised heels in dress shoes and even in athletic shoes alter the mechanics of the foot, leading to shortening of the calf muscles and resultant cramping and shin splints over time.

Bare foot training is not for everyone. If you suffer from peripheral vascular disease (diabetes, poor circulation, claudication, athersclerosis, skin breakdown, etc.), you should not exercise with bare feet, either indoors or out. If you have open sores, cuts or suffer from numbness or tingling in your feet, do not exercise with bare feet, especially in public areas such as gyms or studios. And, it is always important that you check with your physician if you have any physical ailments before beginning or continuing with any exercise programs whether you typically wear shoes or decide to try “barefootin”.

Working out with bare feet in a safe environment (preferably indoors) is generally the best way to start “barefootin”. Begin slowly and allow your foot muscles to become accustomed to bare foot activities. Try integrating some basic Yoga or Pilates exercises into your indoor exercise program. Use a sticky mat which allows your toes to spread out and assist you with balance and in building up confidence in the body’s ability to achieve steadiness. You may experience instability initially with bare feet because we are so conditioned to using shoes for support, but balance as a skill is soon learned once you remove your shoes and begin to build foot strength and dexterity.

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