Barefoot shoes are becoming increasingly popular, and for good reason! They offer a range of benefits, from improved balance and stability to enhanced foot strength and mobility. If you’re curious about transitioning to barefoot shoes, here’s a simple guide to get you started.
Benefits of Barefoot Training
Barefoot training can provide numerous advantages:
- Optimal balance and stability
- Proper distribution of forces
- Strengthened natural arches
- Improved foot strength and mobility
- Optimal sensory feedback
- Proper core muscle sequencing
- Improved diaphragm function/breathing
- Cognitive benefits
- Healthy aging
For the full PDF, click here: Barefoot Transition Protocol
Am I Ready for Barefoot Shoes?
If you can comfortably walk around your home barefoot, you’re likely ready to start! However, it’s recommended to consult with barefoot specialists to determine if the barefoot lifestyle is right for you, especially if you have injuries or deformities, such as bunions.
3 Steps to Start Your Transition
- Build Awareness: Understand your foot type, posture, and mobility. (Video coming soon!)
- Optimize Foot and Ankle Mobility: Work on improving your foot and ankle flexibility. (Program coming soon!)
- Progress Foot Strength and Stability: Gradually increase the strength and stability of your feet. (Program coming soon!)
Barefoot Shoe Transition Protocol
To help you transition smoothly, follow this protocol:
- Step 1: Wear the shoes around the house for 30 minutes or less if you’re used to wearing shoes, sandals, or slippers.
- Step 2: Take short walks, such as walking the dog or running quick errands (less than 30 minutes).
- Step 3: Engage in medium walks/hikes, outings, or periods of standing (less than 1 hour), and incorporate strength training while barefoot or in a barefoot shoe.
- Step 4: Wear them intermittently throughout the day, including longer walks/hikes and periods of standing (1-2 hours).
- Step 5: Gradually increase the time you spend walking and standing as you feel comfortable.
Soreness Rules
- Soreness When Starting: If soreness occurs when you start, take two days off and drop down one step in the protocol.
- Soreness That Goes Away: If soreness goes away as you continue, stay at the same step.
- Recurring Soreness: If soreness goes away but comes back, take two days off and drop down one step.
- Soreness the Day After: Take one day off and stay at the same step.
- No Soreness: Advance no more than one step per week, taking as much time as needed at each step.
For the full PDF, click here: Barefoot Transition Protocol
Picking a Barefoot Shoe
Everyone’s feet are different! Consider scheduling a consultation to achieve optimal results, especially if you have pain, bunions, or structural issues. Ask about trying on Xero Barefoot Shoes.
I also really like the resources from Anya and Anya’s Reviews. She makes finding the right shoe for your foot type and shape very easy.
We highly recommend (and both our staff and patients love) Xero! You can check them out here.
For consultations and more information, contact Omega Project:
- Phone: 302-570-7027
- Email: customerservice@omegaprojectpt.com or brianne.scott@omegaprojectpt.com
- Address: 1806 N Van Buren St. Suite 100, Wilmington, DE 19802
- Schedule now!