We have been doing a lot of barefoot work over the past several months, especially in the group classes. I have fielded quite a few questions about the reasoning behind it, so let’s dive into why it is so important to get your feet moving right! 

The foot contains 26 bones, 33 joints, and over 100 tendons, muscles, and ligaments. Like the hand, the foot is supposed to be extremely mobile and sensitive, but unfortunately, as we have evolved as a species and shoe technology has enhanced, our feet have fallen victim to desensitization. Modern shoes have been over-engineered and over-stylized which has led to a narrowed toe box and deformed feet (bunions anyone?!). You’ve likely heard the term “flat feet”. Did you know that flat feet are a result of wearing shoes that don’t allow the foot to move properly and cause weakening and loss of control of your arches?   

There are 3 arches of the foot: Medial longitudinal, lateral longitudinal, and transverse arch. 

• The medial arch is the highest arch and runs from the base of the heel (calcaneus) to the first, second, and third metatarsals. This arch is very elastic due to its height and the number of small joints between its parts.
• The lateral arch is the flatter of the two longitudinal arches and lies on the ground in a standing position. It is composed of the calcaneus, the cuboid, and the fourth and fifth metatarsals. This arch is known for its solidity and its slight elevation, which creates a special mechanism for locking into place for balance. 

• The transverse arch is located in between the base of the metatarsals and the talus (ankle). Its primary function is to control lateral movement of the foot and ankle so that weight can be properly distributed across the toes.

If you have worn dress shoes, high heels, narrowed toe box shoes (cleats, running shoes, or any type of Vans or Converse) for long periods, you will notice by the end of the day that your feet ache. This is a direct result of your foot’s inability to properly move and balance itself within the shoe.

So, why do we have you participate in the barefoot warmups and exercises? TO RESTORE THE ABILITY OF YOUR ARCHES!!! Rolling, stretching, and moving your toes helps to build strength in your arches, increase your proprioception, improve your blood circulation, increase sensitivity of the feet, and create better leverage for lifts like lunges, squats, and deadlifts. Again, your feet should be just as sensitive and mobile as your hands. Back in the primal ages, homo sapiens did not have footwear, yet they were still running and walking for miles a day, and had the ability to climb and hold onto things with their feet. 

How can you improve your foot function? We have gone through quite a few of these exercises during our classes, but I have also listed several exercises below that you can try at home while watching TV: 

Short Foot 
Slowly lift and dome the arch of your foot. Make sure weight is evenly distributed across your entire foot, and toes are spread apart. Keep toes and heels flat on the ground as you lift, avoid curling the toes. Once raised, hold for 2-3 seconds and repeat 20 reps. Progress to sets of 50-60 reps over time.

Big Toe Press/Raise
Press your foot flat against the floor. Spread your toes as wide as you can, then imagine pressing a gas pedal with your big toe. Press into the floor and hold for 2-3 seconds for 20 reps. Progress to 50-60 reps over time. With the same foot position, also raise the big toe as high as possible and repeat for the same number of reps.

Little Toe Press/Raise
Similar to the big toe, press the foot flat against the floor maintaining a solid arch, then spread the toes. Without using the Big Toe, press all the little toes into the floor and hold 2-3 seconds. Repeat for 20-30 reps. With the same foot position, raise the little toes as high as possible and repeat for the same number of reps. 

Extend and Splay 
Start with your feet relaxed on the ground. Perform the Short Foot set-up, then try to raise and spread all five toes together as wide as possible. Repeat for 10 reps.

Controlled Pronate/Supinate
Start with feet flat on the floor. Set the arch of your feet, then try to roll to the outside edge of your foot without turning your knees out. Then repeat the same motion but roll to the inside edge of the foot. Again, focus on keeping the arch set and not letting your knees move too much. Repeat for 20 reps. 

Don’t neglect your feet, take care of them and you will thank us! 

Nick and Tom