Barefoot Workouts? Is it a good idea?
Ankle Stability, Speed and Agility
One research study assessed the effects of barefoot training on ankle stability, agility and speed in 20 competitive female netball players (age 20 ±2 years). Before and after the intervention, all players were assessed for stability, agility and speed. The barefoot training group significantly improved their overall stability of the right leg, anterior-posterior stability of the right leg, the medial-lateral stability of the right leg and performance in the Agility test to the left and right sides. The shod or control group showed no statistically significant improvements in any of the performance tests. A large practical significant difference between the barefoot and control group was found in their 10 m and 20 m sprint performances after the intervention period. It could be concluded that barefoot training had a positive effect on agility and ankle stability, which could possibly enhance netball performance and play a role in the prevention of ankle injuries. (https://journals.sagepub.com/doi/abs/10.1260/1747-9541.9.3.485)
Nearly one-fourth of the body’s bones are in our feet.
Joints in the feet are formed wherever two or more of these bones meet. Except for the big toe, each of the toes has three joints. Going barefoot strengthens the stabilizing muscles in the foot and ankle which can become lazy from the stability provided by shoes. Going barefoot increases flexibility and mobility of the foot and gives a much wider range of motion. If the stability and mobility of the feet deteriorate, this affects and changes the ankle, knee and hip positions and makes them all more prone to injuries. (https://www.arthritis.org/health-wellness/about-arthritis/where-it-hurts/anatomy-of-the-foot)
Improved Proprioception
Proprioceptors are sensors that provide feedback about body position and alignment, and feet are covered with them. Proprioception is the unconscious perception of space and our orientation and movement within the space around us. Going barefoot helps us to feel and connect us to our environment and this helps our balance and develops our natural movements. Your feet are often the only part of your body that touches the ground releasing all of the energy and force that we accumulate throughout our body. Going barefoot helps energy to flow smoothly through our bodies. Proprioception training is also known to expedite return to sport after an injury resulting in surgery. (https://www.tandfonline.com/doi/abs/10.3810/psm.1997.10.1476)
I’ve personally been incorporating even more barefoot workouts in both my client’s and personal programs. Our feet are the base of support for our whole body. Our foot mechanics affect our whole posture. Do not do barefoot movements if your feet are sweaty or on a slippery surface like a platform, and usually on heavier lifts which may cause you to lose support and control in the arches of the feet.