Grabbing a pair of minimalist running shoes and heading for the trails may sound like a good example of barefoot training, but it’s not. Barefoot training is actually based on barefoot science, and once you hear the word “science,” you can expect things may get fairly complicated. We’ll try to keep it simple with a very general overview of barefoot training just to give you a taste of what this evidence-based exercise program is all about.
What It Is
The short definition of barefoot training is a specific series of exercises you do barefoot, ideally before you engage in any other type of fitness activities. The slightly longer definition adds how the concept has evolved into a formal exercise program that promotes “from the ground up” training and includes Barefoot Training Specialists certified by the Evidence Based Fitness Academy (EBFA). “From the ground up” training refers to the focus on your foot as the only point of contact between your body and the ground when walking or standing.
What It Does
As the sole point of contact, your foot plays a major role in closed chain movements, or those in which your foot is in a fixed, immobile position. Your foot is the only point of contact when you’re performing standing Pilates exercises or power lifting. It’s also your only point of contact when walking or simply standing. If your feet suffer from an imbalance or are not ready to take on your upcoming workout, your whole body can suffer. The goals of barefoot training include:
- Waking up your stabilizing muscles so your body can function at its optimum capacity
- Prepping your nervous system
- Training at the neuromuscular level
- Driving core stability by focusing on foot-to-core activity
Why You Want It
Barefoot training can not only prepare your muscles and nervous system for additional activity, but it can help you achieve stability and improve efficiency. In fact, the two main focus areas of barefoot training are stability and efficiency. The training provides faster stability that leads to greater efficiency. Greater efficiency, in turn, leads to overall improved performance.
Stability and Efficiency
Stability refers to body tension, which is the foundation for generating power, force and efficient movement. Efficiency comes about from the way your body stores energy and then releases it, with the stored type known as potential energy and the released type called elastic energy. The elastic type allows your body to be like a spring or rubber band, the way it was designed.
Stored energy comes from the ground reaction force when your foot hits the ground. If your body doesn’t properly load, store and release the energy from the ground reaction force, you can easily end up with injuries. Barefoot training teaches the body how to properly load, store and release the energy gained from the ground reaction force, thereby decreasing the risk of injury, increasing efficiency and improving performance.
In addition to helping to prevent injuries, barefoot training can correct imbalance issues in the foot before they turn into problems elsewhere in the body. Acute attention is paid to the interconnection between the foot and ankle and alignment of the lower legs, ensuring they are working together to achieve the most efficient movements.
The best type of barefoot training depends on what you specifically want to achieve. You’ll want a series of exercises that target specific muscles to produce your desired outcome. Barefoot training techniques can be used on their own prior to a workout or be integrated into your workout to improve your fitness routine.
Additional posts in our barefoot training series will dive deeper into the concept to give you an even better idea of how this exercise program can contribute to your overall fitness and health.
REFERENCES:
- Splichal E. Application of Barefoot Science in a Rehab Setting An Evidence-Based Approach. Presented as a seminar topic by Evidence Based Fitness Academy; April 26, 2014.