What is the transition to barefoot footwear and how should we do it?
The transition to barefoot footwear is the process of adaptation that a person accustomed to conventional footwear must undergo. Its objective is to allow a progressive integration of respectful footwear, minimizing the risk of injury resulting from an abrupt change.
This process involves a gradual introduction of barefoot shoes into the daily routine, accompanied by a specific exercise program focused on joint mobility, strengthening of the foot's intrinsic musculature and re-education of the gait pattern. At Libertas Barefoot we recommend:
1. Start slowly:
Your muscles and ligaments may have been weakened by prolonged use of conventional shoes and will therefore require a gradual adaptation to minimalist shoes. To make this change pleasant and safe we advise you:
- Walk barefoot as often as possible.
- Gradually integrate the Libertas Barefoot or any barefoot shoe into your daily routine.
- Perform the following exercises for your feet:
2. Listen to your body
You may feel stiffness in your feet or legs (such as calves or foot flexors). This is normal, but should not hurt. If you feel pain, slow down a little and back up.
3. Mix with conventional footwear if needed.
During the first weeks or months you can alternate barefoot with your usual shoes. The important thing is that the foot recovers mobility and strength.
4. Be patient
The process can take weeks or even months, depending on the individual. It is a natural adaptation, and the more you respect your rhythm, the better the result will be.
📚Ridge, S. T., Olsen, M. T., Bruening, D. A., Jurgensmeier, K., Griffin, D., Davis, I. S., & Johnson, A. W. (2019). Walking in minimalist shoes is effective for strengthening foot muscles. Medicine & Science in Sports & Exercise, 51(1), 104-113. https://doi.org/10.1249/MSS.
