Are you ready to make the switch to Barefoot Shoes?
You may have seen our therapists wearing funky shoes around the clinic, and you might have some questions about them.
What are they?
Barefoot shoes refer to a shoe that:
Has a ‘Zero Drop’ and ‘Minimal Stack Height’, meaning it sits flush to the ground, does not have a raised heel, and has no extra cushioning
Is shaped like a foot, meaning it is widest at the toes to give them maximal space
Is flexible to allow your foot to move in a natural pattern
Now let’s explore what that actually means:
In a generic running shoe you may notice the shoe sits like a dish, elevating your toes.
This design is like a cheat, in that it puts you in the position you need to run easier, and possibly faster. But with the design of the shoe, your toes are sitting in an ‘extended’ position. The top of your foot is being engaged constantly, while the bottom of your foot is being overstretched. Over time this can cause rigidity around the toes and become very uncomfortable when you take your foot out of this position.
Over the long term, this can lead to weakened ‘intrinsic’ muscles in the foot (the small muscles that help keep your balance and strength).
If you’ve noticed that you’re unable to hold a one leg standing position for longer than 30 seconds, it might be time to strengthen your feet!
Image: Example of a generic running shoe depicting elevation at the toes
Image: Stack Height vs. Heel Drop
Original Source: RunRepeat
What is the Stack Height and Heel Drop of the shoe, and why does this matter?
Stack Height: Refers to the elevation of the shoe from the ground
Heel Drop: Refers to the difference in elevation from the heel to the toe
You may not need to think about the stack height or heel drop if you wear sports-specific shoes, but think about your casual, every day shoes for a moment.
Heels are often concealed in shoes in the form of a ‘Heel Drop’. From the outside, it may look like your shoe is flush to the ground but if you have a look inside the shoe to where your heel is sitting, you may notice that it’s elevated. While this form of cushioning may be comfortable for those suffering from heel pain, the structure of this shoe puts pressure on the ball of the foot and into the toes.
Platform shoes usually have a minimal heel drop, but have a large stack height. While this doesn’t usually cause shortening imbalances to the leg, it does affect your heel strike. Due to cushioning under the foot, you may not notice how much force is put through your heel. Over the long term, this could lead to painful spurring in your heel or Achilles tendonopathies.
If you’ve ever taken your shoes off to walk barefoot and find that your heels are making a loud thud as you contact the ground, it may indicate that your heel strike is too hard.
Image: Vivobarefoot shoe range, 2022
Remember to always seek professional advice tailored to your own needs as everyone’s medical history differs
For more information and advice, please make a booking with us
Prevention over Treatment
Your foot will often conform to the shoe you wear the most. Wearing shoes that allow your toes to spread apart will give you more strength and stability over time. Having a thinner sole that mimics the experience of being ‘barefoot’ will only allow you to become more mindful of how you’re walking.
Ask yourself questions like:
Am I hitting the ground too hard at the heel?
How can I walk lighter on my feet?
Am I striding too far?
Do I feel like I’m using my whole foot as I’m walking?
Am I walking fast because I’m not balanced?
Treatment is often painful and costly, so it will always be more effective to prevent chronic issues instead of pay for it later. We also know that the foot influences the hip and knee in pain - but more on that another time!
If you feel confused, we’re here to help - you don’t need to figure it all out by yourself.
Image: Foot shape vs. Shoe Shape
