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Barefoot shoes – how to start?
Choosing shoes can be quite challenging, especially if we go to a chain store selling "regular" shoes and try to find something comfortable that won't pinch us. The discovery that there is footwear tailored to the shape of the foot, which does not deform it and allows for the natural functioning of all muscles, can be a groundbreaking moment.
Around 2009, after Christopher McDougall released his book Born to Run, there was a boom in minimalist shoes. Manufacturers began to compete with each other, touting the great benefits of barefoot shoes – mimicking walking barefoot. However, it quickly became apparent that the feet of users, spoiled and squeezed for many years in conventional shoes, were not able to meet the demands of walking barefoot as quickly as expected. Injuries started to pile up, along with lawsuits against companies promising improved health and fitness. So, what’s the truth?
Well, the foot is designed to be active on natural surfaces. However, if from early childhood we immobilize it with rigid shoes, on hard, cushioned soles, most often with an increased drop, our body will quickly adapt to the required conditions. An unused organ deteriorates, and thus, numerous foot muscles weaken and atrophy when not used at all. This can result in a dysfunctional foot, leading to deformities such as flat feet with valgus. The good news, however, is that this is a reversible process – just like a hand immobilized in a cast for a few weeks requires exercises and rehabilitation – similarly, unused feet that have been immobilized in tight shoes for many years, with proper care, can regain their function within a few weeks and be able to freely enjoy natural footwear that allows the foot to move freely.
How to switch to minimalist shoes?
If we've already discovered these wonderful shoes and are thinking about purchasing them (a helpful article before buying can be found here: https://test.magicalshoes24.com/buty-minimalistyczne-jak-wybrac-i-kupic/), we need to be aware of the surprises that may await us. The first time wearing barefoot shoes can be a surreal experience – suddenly, our brain receives a thousand pieces of information, and we begin to feel the gaps in the floor, the unevenness of the sidewalk, stones, protruding tiles, or moving sand beneath our feet. The first steps on the street often end with the feeling that we’ve suddenly fallen off a curb we didn’t notice – all because of the zero drop. Conventional shoes have accustomed our body to wearing heels.
Walking with a thick cushioning layer under the heel not only changes the distribution of tension within the foot but also impacts the entire posture. We quickly realize that taking long strides and heavily striking the heel is painful when there’s no thick sponge or air cushion under it. Instinctively, we start taking shorter, but more frequent steps – in other words, our cadence increases. During the first use, it is possible to experience pain in the back of the calf – this may be due to an overly stretched Achilles tendon that hasn't been working to its full range until now. If we feel pain in this area, it is even more important to gradually introduce minimalist shoes – starting with short walks, ending when discomfort appears. Stretching the calf will also be helpful, especially during the first walks – this will bring relief to the strained Achilles tendons.
The optimal time for transitioning to minimalist shoes is highly individual – however, it’s worth preparing for a transition period of weeks or even months rather than days. It depends on our habits, the condition of our feet, physical training, and overall fitness.
If our foot muscles are not in the best condition, it’s helpful to support the transition with exercises – very basic ones can be found here: https://test.magicalshoes24.com/dla-zdrowia-na-paluszki-poznaj-cwiczenia-dla-swoich-stop/, and a more advanced version is available in the eBook: https://test.magicalshoes24.com/produkt/move-magical/move-magical-dorosli/ebook-trening-stopy/. However, the benefits of the time and effort invested are enormous: reducing the risk of pain or injury to the knees, hips, and spine, improving walking and running technique, and most importantly – reducing foot discomfort.
How can barefoot shoes from Magical Shoes benefit runners?
If someone is an experienced runner and covers many kilometers in running shoes with heavy cushioning and a high drop, they must approach natural running like a beginner. Even if they run marathons every week, transitioning to training in natural shoes means learning how to run again. This is due to the completely different body mechanics and more efficient muscle work. Think back to the last time you ran barefoot on grass or sand. Intuitively, we land on the midfoot or toes – running on the heel just hurts.
The same phenomenon happens when running in minimalist running shoes – the lack of cushioning under the heel forces ergonomic use of our body, rather than relying on technology (more about natural running HERE: https://test.magicalshoes24.com/bieganie-naturalne-wszystko-co-musisz-wiedziec/). The foot is a brilliant structure designed for shock absorption – landing on the midfoot or forefoot allows the numerous muscles located there to adjust the foot structure to the demands of the terrain (more about the shock-absorbing mechanisms can be read HERE: https://test.magicalshoes24.com/mechanizmy-amortyzacyjne-stopy-czyli-co-zyskujemy-chodzac-w-butach-barefoot/). The heel is a bone designed for the loads experienced while walking – the presence of the fat pad is enough to absorb the forces that occur then. However, in running, where there is a flight phase and impact – the force present during landing is more than twice as great as when walking. Modern running shoes try to use advanced technology to absorb these shocks. In very good shoes, this may be partially successful, but then one must remember to replace them regularly – worn-out cushioning causes the overload forces to be transferred to the knees, hips, and spine, which can lead to overuse injuries.
With natural shoes, there is no such problem – our foot is responsible for shock absorption, and it is up to us how effectively it will perform this task.
Minimalist barefoot shoes for children?
When it comes to children, if we take care of the right footwear from the beginning, which ensures the natural development of all the muscles, we have the chance to prevent the foot from becoming lazy. Let’s pay attention to the fact that children, in their free play, don’t march in circles – they run, jump, climb, sit, squat, crawl, sit on their heels, sit cross-legged, or form the letter W. All these movements shape the foot's mobility, and if performed regularly (a little of each type), they ensure optimal development. If we allow children to let their feet move freely, as they do when wearing minimalist shoes like Magical Shoes, there is a good chance that their feet will not weaken and will maintain strength and function throughout adulthood. However, a dilemma arises with specialized sports footwear – sometimes, children train or exercise on very hard surfaces, or the specifics of the sport require specific shoes. In such cases, they can wear the required footwear for the duration of the sport, but for everyday walking, minimalist shoes are a great option. The ability to adapt to diverse environments will be a valuable trait, and strong feet will positively affect overall fitness.
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