Are you someone who is so used to traditional shoes, that you either can’t imagine or even dread adopting to barefoot shoes right away? First of all, you’re not alone, and you have nothing to worry. Because, in this guide, we’ll walk you through six simple steps that explain how to transition to barefoot shoes safely, so you don’t miss out on all the health benefits these shoes offer.
Table of Contents
1. Go Slow
First Things First: Go slow. Not only you don’t have to worry, you don’t need to hurry too, because it could take just a few days or a few weeks at the most to get completely used to barefoot shoes.
It all depends on few factors like:
- The type(s) of shoes you have been wearing all these years, possibly decades,
- The ones you’re currently wearing,
- How frequently you walk and/or run, and
- If you’re already used to being barefoot at home.
2. Be Barefoot at Home
If you’re wondering what is the best and easiest way to start your transition to barefoot shoes, it is by spending more time being barefoot at home. Simple as that! You can either be completely barefoot, or wear your pair around the house as much as possible to get used to them.
If you have a lawn in front of your house or in your community, spending some time there would be another simple yet a very good way to get used to. Simply put, “Little and Often” is the strategy you should follow to get your feet used to your new footwear.
If you use a standing desk, try going barefoot while you work. After a few hours, your feet will feel like they’ve had a mini workout!
3. Increase Distance Gradually
Whether you’re a runner, walker, or hiker, gradually increasing your time being in barefoot shoes is absolutely essential. Just in case you’re concerned about injuries, you can wear them just for a short distance, say for a 1 kilometre, and then switch to your regular shoes to finish your walk or run.
From there, slowly increase the time or distance you spend in barefoot shoes across each week. Over time, you’ll be able to complete your entire walk or run wearing just your barefoot shoes.
Always Remember: When it comes to how to transition to barefoot shoes, giving your body the time it needs to adjust is key.
4. Wear Barefoot Shoes During Exercise
A helpful tip for transition is to wear them during your workouts. As long as your exercises aren’t too jumpy or intense in nature, barefoot shoes can slowly help train your feet.
Bodyweight and kettlebell exercises, especially those that focus on single-leg movements, are great for building foot strength and balance. This is a great way to get your feet ready for barefoot shoes, without putting too much pressure on them.
5. Take Care of Your Feet
When you first transition to barefoot shoes, chances are that your feet may feel sore, and you might notice your muscles waking up. Just like the rest of your body, your feet need care during this transition.
Knowing how to care for your feet is an important part of learning how to transition to barefoot shoes. If you feel any discomfort, try using a massage ball, foam roller, or even a foot roller to release tension in your feet. If the pain persists, take a break and go back to your regular shoes for a while.
6. Try Toe Stretches
Just in case toes are slightly misaligned, toe stretchers might help you regain a more natural position. If you don’t want to, there are very simple exercises you can do, like stretching your toes using an elastic band.
Final Thoughts
If you’re wondering how to transition to barefoot shoes, the answer is simple. Go slow, listen to your body, and gradually increase the time you spend in them. When you give yourself time, transitioning to barefoot shoes can be a very rewarding journey. As they say: Good things take time.
You’re invariably going to take only a few weeks to fully transition to barefoot shoes. Even if you take a few months, the benefits you derive out of eventually fully adopting barefoot shoes will far outweigh the time and efforts you put in!
Happy transitioning!