Is Barefoot Better? - An Oxford PersonalTrainers' Guide - Part 2
Is Barefoot Better? Oxford Personal Training from The Project PT
In part 1 we looked at the differences in muscle strength, movement patterns and injuries in barefooters versus shoe wearers. In part 2 our Oxford personal trainers are going to continue the exploration of barefoot research, looking at whether barefoot shoes are any good, if being barefoot is hygienic, the effects of grounding, and finishing with some takeaway tips for switching to barefoot.
Are barefoot shoes any good?
Barefoot shoes come in a wide range and variety. Much as you would expect, the research into barefoot shoes has shown that they give part but not all of the benefits of being barefoot. The more flexible and less cushioned the shoe is, the closer the benefits are to being barefoot. [1][2][3]
When initially switching from wearing shoes, barefoot shoes could provide a useful way to help smooth the transition by gradually introducing more of the loading experienced when barefoot. As mentioned in part 1, just wearing barefoot shoes or going barefoot might not be enough to change your walking and (in particular) running style, so although barefoot shoes help to start to strengthen the foot, they can actually increase the impact loading on the leg if you don't put some work in to alter your movement patterns. [4][5][6][7][8]
Hygiene
One might think that going barefoot would result in your feet becoming very unhygienic and dirty, however, the research is actually pointing towards the opposite. The reason is that bacteria and fungi love moist warm environments, similar to that created from wearing shoes and socks. In contrast, being barefoot keeps the feet a lot dryer and cooler, making it much less hospitable to the bacteria that cause foot odour and issues such as athletes foot. [9][10][11][12][13][14][15][16][17][18]
On top of this, the bacteria found on land in and in the sea are very similar to the bacteria that live on our skin. Skin issues are often the result of an absence of bacteria on the skin, meaning one type of bacteria can take advantage and increase in numbers greater than usual. Even though it looks unhygienic having a dirty foot, it could actually help to keep your skin bacteria balanced, reducing the possibility of bad bacteria taking over! [19][20][21]
The highest risk when it com to barefoot is if you have any open cuts on your foot. Open wounds are the greatest risk for infection when it comes to dirt, fungi and bacteria. However, as long as you don’t have any open cuts, research has shown that shoes are actually more likely to decrease your foot hygiene than going barefoot. [22][23]
Grounding
The theory behind grounding is that when our body is insulated from the ground it can develop a charge (think of when you rub a balloon on your hair and it makes it stand on end), and by being in contact with the earth you neutralise that charge. There is a range of research into this claiming a large variety of health benefits, however having looked through the majority of the research, it is plagued by poor experimental methods, low-quality results, high potential for bias and low credibility. [24][25][26][27][28][29][30]
Some research has looked into a similar thing, seeing whether a negative ion blower has any effects on mood, but the results were minimal or zero. [31][32][33][34][35]
The poor quality of research into grounding doesn't mean it's not a thing, it just means there is no solid evidence showing that it is a thing or what effects it has. I certainly enjoy the sensation of being barefoot and in contact with the earth, and there are plenty of personal accounts of how beneficial grounding has been for people, so it would be good to see some higher quality research exploring the topic. Until then you will just have to try it for yourself and see if you notice any differences.
Barefoot Summary
In part 1, we saw how going barefoot affected muscle strength, movement patterns and injury risk. In part 2 we have seen how going barefoot can be more hygienic than wearing shoes, however, if you aren't ready to ditch the shoes then barefoot shoes can provide a nice halfway point where you still get part of the benefits.
Ideally one would be barefoot from birth to enable the foot and lower leg strength to develop early on, but it's never too late to make the transition. It's good to be aware when first going barefoot that your foot and lower leg muscles will probably be very weakened from wearing shoes. You wouldn't go into a gym and try to lift 100kg on your first session, and the same applies here. It's important to build up slowly so as to avoid injury, even if you are a very athletic individual.
Check out the tips below for advice on how to switch from shoes to barefoot in a nice gradual and progressive way.
Barefoot switching tips
Gait retraining and foot exercises: you can start the transition without having to actually be barefoot! Starting to alter your walking and running style can be done in normal shoes, and foot exercises will mobilise and strengthen your feet, getting them ready for being barefoot.
Barefoot shoes: Slowly building up the strength of the foot can be helped by wearing barefoot shoes, starting with slightly more cushioning and gradually reducing it. Start with small stints in them and gradually increase it if your feet are feeling ok.
Going barefoot: You're probably best to start with some barefoot walking around soft grassy areas to start with (feels really good!), gradually progressing to some slightly harder surfaces as much as feels ok on the feet.
Running: If you want to progress to barefoot running then you need to take it gradually as the greatest strain is put on the foot and lower leg muscles when running. Even if you are an experienced shod runner, you will pay the price of expecting too much too soon. Start with some barefoot intervals on the grass and see how it feels, starting ideally from zero and increasing intervals and duration at a steady weekly rate
I hope you enjoyed this exploration of the research into going barefoot! Feel free to ask any questions in the comments below or send me a DM on Instagram. The barefoot video will be coming up next so keep an eye on the Natco youtube!
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About The Project PT
The Project PT uses fitness to empower people. Through our Oxford Personal Training Studio, we use 4 pathways to achieve our mission. Our first pathway started in August 2019 creating accessible and fun fitness events in unusual settings, making fitness enjoyable for all. Our second pathway offers free fitness classes for young children, helping them to build a positive relationship with exercise and sport. The 3rd pathway comes in the form of our Movement Studio, a nature-inspired space teaching people how to move their body's in a welcoming and non-judgmental environment. Our 4th pathway is still in the development stages, Youth Lift will engage with young people on the periphery of being excluded from school. Using the medium of lifting weights to empower them to make other positive changes in their lives.
