Are your shoes a health hazard?
2013
Remember back when I talked about your toilet being a health hazard? Well, here I go again… about to rat out one of the most basic aspects of human living. Shoes. And I’m not just talking about the obvious death-defying fashion faux pas here… Nope. Unfortunately, the vast majority of shoes we have access to in our modern world aren’t doing us any good. In fact, there’s a good chance that even your favorite pair of “exercise” shoes are a health hazard.
A brief look at the history of shoes
Sandals are some of the earliest known shoes, dating back between 7,000 or 8,000 B.C. (1). Researchers guess that shoes actually existed long before this time, but it’s difficult to find any evidence of the earliest footwear. But all early shoes shared a common purpose: To protect feet against harsh conditions.
The idea of protecting the foot is a good one, for a lot of reasons. But for most early cultures, shoes were used only during those times of harsh conditions. Well, that and some unfortunate fashion trends spattered throughout history that made foot decorations and other unmentionable foot practices all the rage (Chinese foot binding, anyone?). Still, many people lived most of their life barefoot or with very minimal foot coverings.
A sudden paradigm shift
In a relatively short time (50 or so years, really) the idea of shoes has change dramatically. It’s been an evolutionary shift where shoes are no longer seen as protection but as a necessary device to assist in function. The marketing world tell us that we need shoes that provide the right kind of arch support, or cushioning, or ankle support, or…. etc. etc. etc.
And of course, all that “support” comes at a hefty price, literally and figuratively.
I get that some people have really high arches or really flat feet. (Sadly, most of these are a result of our shoe-wearing society…) Many podiatrist (not all, thankfully) are still caught in the mind-frame that the body is inherently weak and needs fancy shoes and orthotics to compensate for our feet’s problems.
Don’t believe them.
From everything I’ve learned about the human body (which I’ve been studying for well over a decade now), this just isn’t true. The human body is an amazingly complex and capable instrument. And if we’d stop letting technology and fashion get in the way, it can function quite well on its own.
Why I don’t buy the arch support argument
Let me ask you this… how many bridges have you seen that require something extra to hold it up in the middle? Unless the bridge is failing, not a single one. That’s because the whole idea of the arch is support.
The physics behind a bridge’s ability to carry its load is by having both support ends flat and level. When you look at most modern shoes, is it any wonder so many people are having arch support issues? Most shoes have a raised heel that destroys the integrity of the foot’s natural support system. And since the feet are the foundation of our body, when they ain’t happy, ain’t nobody happy.
Use it or lose it: The real secret to arch support
Once you start relying on shoes, orthotics, or any other manufactured system for support your muscles no longer have to do the work. That’s when your issues get bigger. And while many orthotics or other arch support accessories may temporarily get rid of the pain in the beginning, they do not solve the bigger problem at hand. In fact, they make it worse.
Consider this:
Many runners with high arches find that their feet take a healthier form, with picture-perfect arches, after just a few months of running barefoot. With use, previously atrophied muscles regain much of their natural strength. -Ashish Mukharji, Run Barefoot, Run Healthy
In other words, you feet were designed to be bare.
But our shoes do more than just ruin the integrity of our arches. Our modern shoes are also major contributors to things such as:
- Chronic shin splints
- Plantar fasciitis
- IT band syndrome
- Bunions, corns, foot fungus
In fact, most of the things we think are “gross” about feet are simply because we stuff them inside of these restrictive barriers or foot-like coffins.
Besides, shoes keep us from sensing the world.
One of the things that I hate most about shoes is how disconnected I am from the world. Our feet have an estimated 100,000 – 200,000 exteroceptors in each sole (3). In fact, our feet are among the most nerve-rich parts of our body. When we walk, run, dance, or live barefoot we are able to track, sense, and adapt to our world infinitely better than if we cut off those sensations with shoes.
Is it any wonder that most barefoot runners report drastically fewer injuries and a better running career when they ditched the shoes (3)?
The truth is: You move differently when you are connected to the ground. You are less likely to endure serious injuries because you aren’t hiding the impact of each step. You step lighter, freer, and your form and alignment improve naturally.
Let’s recap:
Benefits of going barefoot:
- Improved arch support without paying loads of money for artificial supports that will only weaken your own natural arch.
- Less impact on joints because you are aware of your steps instead of hiding it with cushioning.
- Better form and alignment as you allow your feet to help track and guide your movement.
- No more gross fungus, bunions, and bad smells that come from constant shoe wearing.
A few other benefits of going barefoot:
Earthing
Going barefoot has some tremendous health benefits beyond just improved arch support, decreased injury, and more enjoyment in your movement. One of the greatest benefits of barefootin’ lies within the concept of earthing. Check out this post to learn more about why connecting to the earth may be one of the greatest things you do for your life.
Reduced Toxins
I hope we can all agree that toxic chemicals are a threat to our health. Well, turns out that ditching the shoes can provide the health benefits of reducing home toxins by quite a bit. Check it out here.
Help the Environment: Help your Health
The carbon footprint of a single pair of 12 oz running shoes is about 143 pounds of CO2 (4). The various chemicals and substances that make up the average running shoe are definitely not very eco-friendly, with several parts lasting up to 1,00 0 years in a landfill. And considering how quickly the dedicated runner with go through shoes (an average of more than 3 pairs a year), ditching our shoes can help improve the environment which is always good for our health.
So should I ditch my shoes completely?
In a perfect world we’d be able to run, walk, and go inside stores barefoot. Moccasins or other barefootin’ friendly protection would be fashionably acceptable for those extreme weather days.
I don’t need to tell you that we don’t live in a perfect world, right? And the truth is, I still wear shoes when I need to. I wear shoes when I go to church (although I said “goodbye” to heels a long time ago. Flats for me, thankyouverymuch). I wear shoes to the store… because you usually have to. I wear shoes to most social engagements because I’m already branded as the weirdo and I don’t need any more ammunition for my friends and family.
But I don’t wear shoes in my home. And I don’t wear shoes when I’m outside if the weather permits. I have a pair of “barefoot” shoes that I use rarely for those harsh days when I really want to go outside for a walk or run (and while most barefoot and minimalism shoes are WAY better than the bulky athletic shoe, they still are not as good actual barefoot).
It’s up to you to decide what your comfort zone is, but I urge you to take a few steps (no pun intended) toward a more barefoot life. Any time your feet are free from the bondage of modern technology is better than nothing at all.
What about you? Do you go barefoot?
Want to learn more about barefoot running? These are two great books with lots of great info:
Sources:
1. Connolly, Tom. “The World’s Oldest Shoes.”.University of Oregon. Retrieved July 22, 2012.
2. DeMello, Margo (2009). Feet and Footwear: A Cultural Encylopedia.. Santa Barbara, California: ABC-CLIO, LLC. pp. 20–24, 90, 108, 130–131, 226–230.ISBN 978-0-313-35714-5.
3. http://barefootprof.blogspot.com/2011/04/foot-anatomy-101-biofeedback.html
4. Ashish Mukharji, Run Barefoot, Run Healthy
Related posts:
42 comments
Trackback e pingback
-
Weekly Link Love
[...] talked about trying out the whole barefoot idea for the sake of my aching feet, and this is [...]
Interesting food for thought.
I like being barefoot. I do not like the direct exposure to chemicals and sharp objects that happens when I am barefoot at the neighbourhood park, etc. So in warm weather I am barefoot at home and in the backyard and tend to wear ballet flats and flip flops when out.
In Ottawa, for at least six months of the year it is a moot point anywhere but home. You have to live in snow boots.
I hear ya. Winter requires footwear for me, too. And it is important to be aware of your surroundings when going barefoot.
My husband wore shoes that were too small for too long when he was young and his toes developed crookedly from it and they hurt him sometimes. It’s sad! My feet have always preferred to be free and I love kicking off my shoes whenever I can. I love knowing it is a good thing to be barefoot, cause I don’t think I would ever be willing to change that. Thank goodness it is finally warming up around here!!!
I know! I’m just itching for warmer weather to ditch my shoes even more.
How do you feel about flip flops? I have very wide feet and it’s near impossible for me to find any shoes that fit properly so my footwear of choice (when weather permits) are flip flops. I’ve read a lot of articles that say flip flops hurt your feet more than help it, but I’m a bit skeptical. All of Asia (where I spent a majority of my life) lives in flip flops/sandals, and I’m sure the ancient egyptians weren’t sporting these fancy shoes we have now. Would appreciate your opinion!
Hi Rebekah,
I am a little torn by flip flops. On the one hand, they are a minimal shoe with a flat sole which supports the use of your own arch. They provide fresh air for your feet and are not restrictive. These are all wins. The problem with flip flops is that our feet tend to grip the shoe to help keep it on. That gripping can cause tension issues and even result in more sprained ankles. If you can find a minimal sandal with a strap around the ankle that’s probably your best bet. I do own a pair of flip flops, and I’ll wear them on occasions where I’m not walking a ton. They are perfect for those “in between” taking your shoes on and off places.
I never wear shoes or slippers when in my house (which is most of the time as a SAHM). I actually love slippers but haven’t found ones I like for a couple years. The problem is our hardwood floors. I am on my feet most of the day and my feet hurt! I wish we had carpet just for this reason. Since we do not I continue my hunt for the perfect cushy slippers like I used to wear. What are your thoughts on walking on hardwood all day?
I can’t say for sure, since I don’t have hardwood floors (but wish I did). I think if we give our feet time to adjust and don’t throw our natural off our natural form with bulky shoes that our feet are designed for hard surfaces. But again, that doesn’t take into account our reality and “history” with shoes. Most people who run barefoot find that the soles of their feet thicken to provide better natural protection. I think this is really important because most people, as they age, lose that padding on their feet.
Thanks!
Hi Robin,
I love your blog. I tried your core exercises today- they are great!
Do you have any minimal support shoes you can recommend?
I don’t know where to start on the search but I’d like to purchase some.
Also what are your thoughts on using a rebounder for exercise?
Thanks in advance!
A lot of people like Vibrams, I have a pair of new balance minimal shoes that I like: http://amzn.to/X00UOQ
I haven’t done rebounding myself, but from everything I’ve heard about it I think it’s a great way to exercise and support your lymph system. If it sounds enjoyable to you, go for it!
Thanks so much! Do you know of any dressier minimal shoes?
I’d just look for a good pair of ballet flats or anything that has a simple flat sole.
I used to work as an X-ray technologist for an orthopedic surgeon and I can not even being to tell you how many flip flop related injuries we treated in warm months. Multiple people would come in during the summer requiring rods and pins put in their feet/ankles due to a flip flop fiasco. So as funny as it sounds to say- flip flops are dangerous! Wear them to the pool but that is about it IMO. However, I do have a pair of Merrell flip flops which stick to the bottoms of my feet much better than regular rubber slippers. I also have a pair of their barefoot shoes I wear when it is cold.
Awesome. That definitely feels accurate to me. I only wear flip flops if I’m walking to the mailbox or something… but that’s not really true, because I usually just go barefoot.
Great article! I have high arches and use arch supports in my tennies and buy shoes with good arch supports. I have very flat slippers that I took the heel/arch support out of after reading your article. I haven’t had any major foot pain yet, but are there any exercises I can do to help strengthen those muscles in my feet? And, until I can afford new shoes, I will still have to wear the ones I have. Will the back and forth between arch, no arch cause more harm than good?
Check out the link provided by Hannah K: sock-doc.com It has tips for transitioning. Good luck!
Just been looking into this sort of thing myself. A helpful site is sock-doc.com. He’s a chiropractor and has tons of tips for making a transition to barefoot lifestyle, as well as relief for tight muscles. Been a lot of help for me. And he had an article which had shoe recommendations and I’m looking into getting VivoBarefoot shoes, they look really comfy! It’s already helped me and my Mom a lot. Thanks for more info on the subject!
Awesome! Thank you for the tip. See, this is why I LOVE my readers.
I noticed a few years ago that after a summer of mostly wearing flat sandals and going barefoot, my shoes were always too big in the fall because my arches would become stronger and more compact!
Also, I have very long second toes (my 11th and 12th fingers, according my friends), so most “barefoot” shoes don’t fit me. I started wearing Toms for running and found I didn’t need all that cushioning– I needed to learn how to fix my stride. Now I run in them all the time, and although the treads wear out quickly, they are a fraction of the cost of other shoes meant to achieve the same thing.
Awesome!
I have really high arches and a doctor told me I need orthotics in high school. In college, I started taking ballet and found that when I am doing ballet, my arches are stronger. I also hate wearing shoes. I am a stay at home, home-school mom, so I rarely need to wear them. I also got really bad bunions when I worked retail in dress shoes. I moved to Japan, where you only wear shoes outside, and my bunions got much better. My current lounge without shoes lifestyle keeps those bunions in down.
My youngest son hates to wear shoes and likes to be barefoot all the time. I will quote your post to helicopter parents who worry about his well being.
“I will quote your post to helicopter parents who worry about his well being.” Ha ha… oh I wish I didn’t know what you were talking about.
LOVE this post! I usually wear ballet flats/flip flops because I find it hard to be actually barefoot on concrete, tile, etc. Soft earth is so much more comfy for feet
Now that my daughter is five I have to search high and low for shoes that mimic barefoot walking, but it is soooo worth it!
I hear you. It’s hard to find good shoes, but when I do… man I’ll bend over backwards for them.
Great post! I love going barefoot but it’s not always possible in the winter months. I have a pair of Vibrams and I’m glad you mentioned them in the comments. They really have helped. If I’m not wearing those, it’s ballet flats or flip-flops for me.
Awesome. Yes, sometimes barefoot just isn’t an option. Just choose the next best… which clearly you are.
I love being barefoot. With out son we were able to find soft sold shoes until last summer, when he turned 3. I am sad every time I put his bulky shoes on him now, but I am not sure what else to do when we are out and about.
I totally understand. If it’s really hot or cold, or you’ll be out in playgrounds full of wood chips you probably want some sort of protection. Just take the shoes off whenever you can. There’s enough to worry about being a mom, don’t beat yourself up over it.
i’m going to whine a little and say anytime i go barefoot for long periods of time or without my orthotics on a long hike – my joints start to ache, starting at my ankles all the way up to my hips.
do you have carpet or hard floors in your home? we have no carpet. i wear my chaco flip flops probably 90% of the time, inside and out…
It’s okay to whine.
The fact that you feel the ache is actually good… not that you DO ache, but that you FEEL it. It’s a good sign that either your form needs some help, or that you need to pull back a bit. The problem with shoes is that the same kind of damage is being done to your joints but you don’t feel it and continue on until it becomes a much bigger problem.
Sadly, we have carpet (want hardwood floors so bad!) Chaco flip flops have a back strap, right? Their definitely better than most bulky athletic shoes or high heels.
Thanks for this! I’ve always chosen barefoot or ‘cheap no support’ shoes for myself, even with urging from my family to get some ‘proper shoes’!
I have started my son on Soft Star Shoes and now I want some for myself! Have you checked those out? Those will be all my son wears for as long as I can! My poor toes are a hit crunched and deformed from wearing too restricting of shoes as a child.
I haven’t heard of those, but I’m going to go look them up now. Thank you!
Great post! I have moving away from serious footwear as well. After a bit of searching, I bought GladSoles (http://gladsoles.com/) about a year ago and I LOVE them…they are custom vibram soles with a string that holds the foot in place sandal style…so you can feel the texture of the ground but don’t cause the toe curling issues of flip flops. I wear them for everything during the summer and work out (and shower!) in them at the gym year-round. I tried five-finger shoes and couldn’t get comfy in them, but these shoes are amazing…like barefoot, but a little better bc you don’t have to worry about annoying things like rocks, hot pavement, etc
Those sound great! I’ll have to check them out.
Robin, I love your blog!
I will try to go barefoot this summer. I tend to love wearing shoes. But I will try. I have a super high arch and people always tried to get me to wear high arch support shoes, but they always made my feet hurt so bad, so I never would.
A friend of mine got a kit for these: http://www.invisibleshoe.com/ and I was thinking of trying them this summer.
Aw, thanks Rachel. And thanks for the link. Look promising.
Tender feet! Really, really, really tender feet. I’ve had them my whole life. It tickles when I wash my feet.
If I grit my teeth and bear it will it get better over time? Does going barefoot build callouses on the feet?
Going barefoot usually will thicken the soles of your feet…. might start as callouses, but most people who’ve done barefoot before say their feet look so much better but that the skin does thicken. This is actually a really good things as most people in our modern society have the opposite problem with thinning skin/soles.
I love being barefoot. As soon as the ground isn’t frozen I’m barefoot. I really love living in Amish country because I grocery shop in a lot of Amish run stores and they never wear shoes, so I don’t have to either =)
That sounds lovely!