Stabilizing the Body
Letting your feet come into full contact with the ground, with socks on if you’re in public, of course, can be stabilizing. "When you stimulate the nerves of the foot, you get a better understanding of what you’re standing on and how you’re stepping, and it starts to shape your overall movement," functional podiatrist Emily Splichal, D.P.M., told Shape.
That can show up in different ways, depending on the exercise. "For instance, in a squat, with shoes on, it might look and feel good—but without shoes, it might feel completely different. This allows you to assess what’s going on with your hips, knees, or ankles," added Lacee Lazoff, a trainer at Performix House in New York City.
It can also mean you’re able to lift more weight. "You have much more core stability when you are barefoot," Splichal told Muscle & Fitness. "And the higher your core stability, the more weight you can move during training."
Upping Flexibility
If you’re looking for a better range of motion—perhaps as you’re getting older—this can give you a boost, according to Gregory Alvarez, a podiatrist at Ankle and Foot Centers of America. "Going barefoot allows for greater range of motion in the foot and ankle joints, leading to improved flexibility and mobility, which is particularly helpful for women looking to increase movement fluidity in daily life or during exercise," he told Women’s Health.
Reducing Injury
Working out barefoot can increase stability, mobility, and flexibility. Alvarez added that shoe-free workouts can also lessen your risk of some ankle or foot problems. "Barefoot training encourages the body to use natural alignment starting at the feet, which can help improve posture, reduce back pain, and enhance overall movement efficiency," he explained.
When to Put Your Shoes Back On
General strength training is fine barefoot, but if you’re lifting a lot more than your body weight, you should have on proper weightlifting shoes with hard soles. "It’s easier to balance and it’s much more stable," Mark Rippetoe, a weight lifting coach and author of the book "Starting Strength: Basic Barbell Training," told The New York Times.
Running barefoot outside is also a good way to step on something you shouldn’t, so grab your shoes if you’re going for a lap around the neighborhood.
Conclusion
While there are benefits to working out barefoot, it’s essential to ease into it and gradually increase your strength to avoid injury. With proper training and precautions, you can experience improved stability, mobility, and flexibility. Remember to listen to your body and know when to put your shoes back on.
FAQs
Q: Is it safe to work out barefoot?
A: Yes, as long as you ease into it and gradually increase your strength.
Q: Can I do any exercise barefoot?
A: Yes, general strength training is fine, but for more intense exercises, consider wearing proper weightlifting shoes.
Q: Are there any risks associated with barefoot training?
A: Yes, injuries such as stress fractures, plantar fasciitis, and Achilles tendinitis can occur if you don’t ease into it.
