Walking barefoot in a meadow or a soft forest floor - there is nothing better for our feet. However, most people now rarely walk barefoot, and almost always our feet are in shoes. By wearing the wrong footwear but foot deformities such as flat or Senkfüße can arise. Therefore, walk barefoot as often as possible, for example in your garden or on specially created barefoot paths. For running on asphalt, special barefoot shoes can be recommended to protect the feet.
Walking barefoot trains your feet
For millennia, we humans have walked barefoot - only in the recent past has it become normal to almost always wear shoes. But that does not get our feet well: Often, the shoes do not fit properly or load your feet through a tight point or a high heel.
Wearing the wrong footwear can promote the development of foot deformities. Regular barefoot walking is therefore important for a healthy foot development.
Prevent foot deformities
When walking barefoot, the foot must always adapt to the unevenness of the ground. As a result, the foot muscles are constantly trained. Since the foot muscles carry the longitudinal and transverse arch of the foot, a strong musculature prevents the development of foot deformities such as flat, drooping and spreading feet or hallux valgus.
Children in particular should walk barefoot as much as possible to strengthen their foot muscles and develop a correct toe position. But even adults can train their foot muscles by regular barefoot running. However, existing foot deformities can only be corrected if they are caused by an underdeveloped musculature.
Barefoot jogging instead of sneakers?
It often does not feel like running, but jogging with running shoes puts more strain on our joints than walking barefoot. This has at least revealed a study of American researchers. The burdening effect of the shoes should be due to the support material under the arch of the foot and the increased heel. The study found that wearing a pair of running shoes increased the knee joint by 37 percent, and the hip joint by as much as 54 percent.
While running in sports shoes, the load is more on the heel, the front and the metatarsus are more stressed in barefoot running. As a result, the foot absorbs the impact better and the knee is less stressed. Incidentally, this effect also occurs when wearing special barefoot shoes. These protect the feet when running on asphalt from broken pieces or sharp stones.
Proper running technique is important
If you go jogging barefoot or in barefoot shoes, you should start slowly: Start walking at most twice a week - preferably on a meadow or in the woods. A training session should not take more than 30 minutes. The body has to get used to the new strain. Over time, you can gradually increase your exercise frequency and exercise time.
If you want to buy extra barefoot shoes, get tips on the right running technique in a sports shop: If you continue to wear the heel first in shoes, the load on the joints can be significantly higher than in ordinary running shoes. Therefore, in barefoot shoes, the strain should be more on the middle and forefoot.
People with osteoarthritis in the toe joints should refrain from jogging with barefoot shoes. The increased movement can aggravate the symptoms. Even diabetics, persons with circulatory problems or special foot problems as well as persons with an insect venom allergy should no longer walk barefoot or at least take special care.
Barefoot Path: An experience for the feet
If you have no barefoot walking in the area, you can consider a trip to a barefoot path. Barefoot paths are specially created trails with varying soil conditions - such as flat stones, large pebbles, fine pebbles, sand, loam or wood. Often there is also a section where visitors can go through shallow water.
Visiting a barefoot path is an experience for body and mind. By running on the different surfaces, on the one hand the foot muscles are trained, on the other hand, such a visit has a relaxing and liberating effect on the mind. Find out where your nearest barefoot path is near you and just give it a try.
Barefoot running relaxed
It does not always have to be autogenic training - barefoot running is also an effective way to relax your body and mind. Take a short walk and choose a path with different floor coverings. When running, pay close attention to what your feet feel. There are many nerve endings in the soles of the feet so that we can perceive significantly more on the feet than we suspect.
Walk on tiptoe, heel, inside of foot and outside foot and feel how your sensations change. In this way, you can easily reduce stress and inner tension by barefoot running.
Beware of shards and stones
Unfortunately, you can not run barefoot anywhere without danger. On the street, injuries threatened by broken pieces, metal parts or other sharp objects. Therefore, walk only on meadows or in the woods barefoot. But even here you are not always protected from broken glass. In addition, injuries threaten by thorns or sharp stones.
Therefore, think in advance exactly where you can safely walk barefoot. In addition to the private garden well-maintained sports facilities such as a football field are well suited. Here, however, you should first clarify whether you are allowed to walk on the lawn. In addition, there are now also special barefoot hiking trails, where you can go for a walk without worries.