What is the transition to barefoot footwear and how should we go about it?
The transition to barefoot footwear is the adaptation process that a person used to conventional shoes must go through. Its goal is to allow for a gradual integration of respectful footwear, minimizing the risk of injury from an abrupt change.
This process involves a gradual introduction of barefoot shoes into your daily routine, supported by a program of specific exercises focused on joint mobility, strengthening the intrinsic muscles of the foot, and retraining your walking pattern. At Libertas Barefoot, we recommend:
1. Start slow:
Your muscles and ligaments may have weakened due to prolonged use of conventional footwear, and will therefore require gradual adaptation to minimalist shoes. To make this transition enjoyable and safe, we suggest:
- Walk barefoot as often as possible
- Gradually incorporate Libertas Barefoot or any barefoot shoes into your daily routine
- Do the following foot exercises:
2. Listen to your body
You may feel soreness in your feet or legs (such as calves or foot flexors). That’s normal, but it should not be painful. If you feel pain, slow down and take a step back.
3. Mix with conventional footwear if needed
During the first few weeks or months, you can alternate barefoot shoes with your regular ones. What matters is that your feet gradually regain mobility and strength.
4. Be patient
The process may take weeks or even months, depending on the person. It’s a natural adaptation, and the more you respect your own pace, 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.
