Advice for using barefoot shoes

WHAT IS A BAREFOOT SHOE?
Barefoot shoes are shoes that allow your lower limbs to move in a natural way. The shoes have a foot-shaped last with a large front part that allows your toes to spread apart. The sole is completely flat (i.e. “zero drop”) and the shoes have no support or shock absorbing features. The soles of barefoot shoes are usually considerably thinner than those of traditional shoes.

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WHO CAN USE BAREFOOT SHOES?
As long as they are taken into use gradually, the barefoot shoes are suitable almost for anyone, no matter their age. A significant foot dysfunction or a structural aberration may hinder the use of barefoot shoes. In case of uncertainty, consult a healthcare professional specialized in lower limb functions. Absolute contraindications to the use of barefoot shoes are diabetes-related numbness (neuropathy) and active inflammatory phase in rheumatism.

CAN CHILDREN USE BAREFOOT SHOES?
Barefoot shoes are highly recommended for children. When using them, children’s lower limbs and the rest of their musculoskeletal system will develop in a right direction from the beginning.

I HAVE ORTHOPEDIC INSOLES. CAN I USE THEM WITH BAREFOOT SHOES?
Orthopedic insoles need sufficiently spacious and relatively stiff shoes, so you cannot normally use them with barefoot shoes. You should not stop using orthopedic insoles prescribed by a healthcare professional on your own. You can still discuss with your treatment contact if it would be possible for you to strengthen your foot muscles by using barefoot shoes at least sometimes.

I HAVE SOME LOWER LIMB PROBLEMS. CAN I USE BAREFOOT SHOES?
We recommend consulting a healthcare professional specialized in lower limb functions. We can still say that many common lower limb problems are at least partly a consequence of the use of traditional (and often too small) shoes. That is why those who suffer from functional flat foot, hallux valgus, plantar fasciitis or undefined knee problems, for example, often get relief of their symptoms from barefoot shoes – as long as they are taken into use gradually.

CAN BAREFOOT SHOES BE USED ON HARD SURFACES?
At least in the beginning, when you are getting used to the barefoot shoes, it is not recommended to use them for a long time on asphalt or other hard surfaces. The barefoot shoes are at their best on soft and uneven forest paths because they help you to sense the ground beneath you extremely well.

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CAN YOU USE BAREFOOT SHOES IN WINTER?
Yes, there are special winter models on the market, too. When you are moving, your feet usually stay warm even in shoes with thin sole. Unfortunately, the thin soles of barefoot shoes are almost always more slippery than the soles of traditional winter boots. That is why especially older people and those with balance problems need to be very careful or to use traditional shoes with ice cleats in winter.

WHAT DO I NEED TO TAKE INTO ACCOUNT WHEN I START USING BAREFOOT SHOES?
The most important thing is to start little by little so that your body has enough time to adapt to working in a different way. If you change to barefoot shoes too fast, you can get strain injuries.

A FEW POINTS IN A NUTSHELL:

• In the beginning, use the shoes a little at a time. Think about what moving feels like. You might find some new muscles in your body!

• Before you go for a walk or a run, use the barefoot shoes as normal shoes, prolonging the time of use little by little. Give your body some time to adapt to the new situation.

• If there is pain, do not be scared. Pain is a sign of that you should slow down, maybe take a break and later try again slowly.

• Swelling, heat, and redness are signs of an inflammation or some kind of injury. If you get symptoms of this kind and you connect them with your new shoes, it is important to let the injury heal completely before you try on the shoes again.

• When you are used to using barefoot shoes in everyday life and on walks, you can start to try jogging and running. Start slowly, or run a few hundred meters every other day, for example. Favour soft surfaces, avoid asphalt. Don’t hesitate to ask for help for learning a right technique! With barefoot shoes, your steps are shorter and happen mostly on the ball of the foot, unlike with traditional running shoes.

• You can use shock absorbing insoles in the beginning. Many people think they are useful later, too, because the shock absorbing fatty tissue on the soles of our feet gets thinner over the years.

Hanna Jungman / Natural Movement

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