The Barefoot Experiment – Part I
(This blog was written a couple of weeks ago while helping my friend's out at the new location of their chocolate store. See www.delight.ca for info! Seriously! It's good stuff!)
Today was my second barefoot walk and my first of any length. It felt pretty good.
Now why would I want to go around barefoot in Toronto, you may ask? Well, I've been researching all winter, and hanging out a bit with Barefoot Moe uptown (Check out his website here). Barefoot walking and running is becoming increasingly popular as people try to find new ways to prevent chronic joint dysfunction. If you talk to barefooters (as they collectively call themselves), you'll find that they all believe there's little valid evidence to justify our tendency to wear overpriced, over-supported footwear. I did my own searching on Google Scholar and found several papers on the relationship of chronic ankle and knee injury and footwear (for more info try Thieme eJournals, Medicine and Science in Sports and Exercise, and a particularly good one in which the full text is available: SportScience ).
The general idea is that wearing shoes inhibits the foot's ability to actively absorb shock as we step or stride. The muscles and joints of the foot are thought to work best when allowed the freedom to operate individually and freely (think independent suspension). This is particularly true on hard surfaces like asphalt and concrete. By walking barefoot we allow the small support muscles to strength, and retain full proprioceptive sensation (proprioceptors are the nerve endings in our joints that communicate the position of the joint to our brains, giving us a more complete mental image of our position in space. The more active our proprioceptors are, the more detailed and accurate is our sense of position in our environment.). The larger and more movement oriented muscles don't have to do as much work maintaining our balance and can be left to their main job of propelling us forward. At the same time, shock is absorbed through many more joints rather than just the ankle and knee, diffusing the impact and reducing overall wear on the joints (Think arthritis prevention!).
The reaction most people have to the idea of going barefoot in the city is “Ewwwwww!”. Sanitation is a primary concern. The answer to that is quite simple if you really think about it: We don't tend to lick our feet, or eat with them, or touch any surface that our food is likely to come in contact with. The risk of infection through the skin is limited as pathogens have difficulty passing through the thickened sole of the foot.
The next reaction is “But aren't you afraid of cutting your foot?”. Well, I don't particularly like cutting myself no matter where it is, but for the most part, glass and sharp stones can be avoided. I don't know about anyone else, but I don't like walking through glass even in my shoes! (That also applies to feces, spit, vomit, gum, discarded food and any other noxious substance one might encounter on the sidewalks of Toronto.). Watching one barefoot jogger explain himself in a youtube video, I had to agree with his reasoning (and I'm paraphrasing here.): Which is worse? A small cut that heals in a couple of days, or arthritis that's with you forever?
I know which one I'd take!
Now as for the risk of infection through that little cut, for that reason, barefoot runners in particular carry along with their normal running gear, a pair of tweezers, some antiseptic, and dermabond/crazy glue. I'd also like to point out that we bleed out, not in, so unless a cut is allowed to become septic, the risk of internal infection is very low. Ask your Doctor for more qualified advice on that side of the issue. (Barefoot Moe asked his, and I'm again paraphrasing the response.)
Both times I've been out for a barefoot walk, I've been pleasantly surprised by how good I felt during and after. My legs and feet were actively tingling after this one! And the sore back I had (from carrying a duffel bag of sheets home... Massage therapists share my pain!) felt much better.. It's really quite difficult to walk barefoot without erect, dynamic posture. It does get quite tiring towards the end as I'm not quite used to walking for long periods with my forefoot. It feels a bit slower than heel striking, but ultimately more satisfying (and it hurts less).
Some things to consider if you decide to give this a try:
Pick a warm day. It'll put you off walking in the rain, or the cold.
Don't walk for too long. Depending on your skin type, it may take some time before you can do more than get the mail. You don't want to get blisters.
If you're testing your limits, take a pair of sandals or thongs with you. Also handy if you're going shopping, or out to eat. Most commercial establishments are going to either treat you like you're crazy, no matter how good you are at explaining yourself, or they're going to be worried about the potential liability of injury.
If you're really grossed out by walking on urban sidewalks, try Vibram Fivefingers. I haven't tried a pair yet, but they certainly look ideal for wet weather and skin protection on long outings. Plus they'd be a conversation starter I'm sure!
Keep a towel by the door. That way you don't dirty your floors (or get nasty looks from your girlfriend! And on that note NEVER get into bed without cleaning your feet first...).
Check back here for more. I'm going to try running soon. Once I've done a few of those, I'm sure I'll have some thoughts for part II...
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