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Ready to dive into barefoot or minimalist shoes? Here is our exercise tool box to make that transition smooth and pain free.
The common denominator I find with folks who try a barefoot shoe and don't like it is a lack of foot strength. If you go from full support to no support, your foot and the rest of your body won't be happy.
Anatomy Review
The foot containing 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. We will focus on the following muscles that help support the arch of the foot:
Foot Intrinsics:
Flexor digitorum brevis: small muscle within the foot that flexes the toes
Flexor hallucis brevis: small muscle within the foot that flexes just the big toe
Interossei muscles: small muscles within the foot that help stabilize the foot
Tibialis posterior: a larger muscle that goes up the backside of the shin that helps control the arch of the foot
Peroneus longus: a larger muscle that goes up the outer side of the shin that helps control the arch of the foot
Foot Intrinsic Strength - Short foot flexion:
Place the band under your foot, widen your toes and then pull the band up towards your head so that your toes bend backwards. Press your toes down into the band, moving from the joint that connects the toe to the foot (NOT crunching your toes!). You should feel some contraction in the bottom of your foot.
Tibialis Posterior Strength:
Wrap the band around both your feet and sit cross-legged with the foot you want to work on top. Pull your foot up towards the ceiling, then slowly lower it back down.
Peroneus Longus Strength:
Sit or lay with your legs straight out in front of you and wrap the band around both your feet. Keeping your knee totally still (make sure it is pointing up towards the ceiling), pull your foot and toes out to the side against the resistance of the band, then slowly bring it back to the starting point.
Need some more guidance? Want a customized plan to getting into barefoot shoes? Give us a ring and we will be happy to help you find the best solution for you.
About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1
Caitlyn is a board certified orthopedic specialist, a former collegiate runner, and current track and field coach. She has successfully treated elite athletes, weekend warriors, and regular folks just trying to be active for foot and ankle pain. She believes having a full body approach is important to getting to the root cause and being able to stay active - pain free.
Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.
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