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Outdoor Walking Exercise
Dos and Don’ts of Barefoot Walking
Learn how ditching your shoes can reduce pain and prevent future injuries
By
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Set Your Feet Free
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1
Do: Get Hands-On With Your Feet
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2
Don’t: Try To Do Too Much At Once
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3
Do: Focus On Your Foundation
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4
Don’t: Be Afraid To Land Heel First
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5
Do: Scout For Safe Surfaces
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6
Don’t: Be Afraid Of Germs
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7
Do: Become A Barefoot Tourist
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8
Don’t: Go Bare All At Once
Do: Focus On Your Foundation
Take a walk around and see where you feel the weight land in your foot. Notice where it lands first and how it travels through your foot. If it goes from your heel to your big toe right away, experiment with shifting your weight so that the weight goes from your heel to your little toe and then across to the big toe. The bones in the outer part of the foot are the largest and the best equipped to support the weight of your body, says Matthews, whereas landing on a heel and going directly to your big toe collapses the arch inward. This small change—learning to use the larger, outer foot bones to create the foundation of your walk—can help support your knees, your pelvic floor, and even the deepest muscles of your abdomen. You’ll feel the difference right away, but over weeks of practice, these core muscles will get stronger from the inside out.
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