{"id":24887,"date":"2020-05-19T11:15:20","date_gmt":"2020-05-19T15:15:20","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24887"},"modified":"2020-05-21T14:16:40","modified_gmt":"2020-05-21T18:16:40","slug":"barefoot-home-workouts","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/barefoot-home-workouts\/","title":{"rendered":"Should You Do Your Home Workouts Barefoot?"},"content":{"rendered":"

For weeks on end, the coronavirus pandemic has pushed gym junkies and weekend warriors alike to break a sweat inside their living rooms.<\/span><\/p>\n

Exercising at home has a different vibe than the gym for plenty of reasons, but it can feel especially weird to throw on sneakers for your workouts, especially if your space is carpeted.<\/span><\/p>\n

Does that mean you should swap your sneaks for bare feet? Not necessarily<\/i>. Here\u2019s what the pros want you to know about doing home workouts barefoot.<\/span><\/p>\n

How Shoes Affect Your Workouts<\/b><\/span><\/h2>\n

First of all, your running shoes or cross-trainers are much more than a fashion statement. In fact, the shoes you work out in play a critical role in supporting your entire body as you move.<\/span><\/p>\n

\u201cThink about the Empire State Building,\u201d says Holly Perkins<\/span><\/a>, C.S.C.S., author of Lift to Get Lean<\/i><\/span><\/a>. <\/i>\u201cWhen they built it, they put an enormous amount of time into getting the foundation right so the building would be secure.”<\/span><\/p>\n

“Shoes have the exact same relationship to your body,\u201d she says. They help to create a level surface for your feet and support the heels, balls, and arches of your feet.<\/span><\/p>\n

That said, this extra support comes with a distinct set of pros and cons.<\/span><\/p>\n

The Pros Of Working Out Barefoot<\/b><\/span><\/h2>\n

Strange as it may feel at first, sweating sans shoes can offer some legit fitness benefits.<\/span><\/p>\n

1. Improved Proprioception<\/b><\/span><\/h3>\n

\u201cBarefoot time improves proprioception, or the sense that tells you where you are in space,\u201d says physical therapist Morgan Fielder<\/span><\/a>, D.P.T. \u201cWith shoes on all of the time, our feet cannot feel the ground and we experience a diminished sense of grounding, body awareness, and overall balance that may be a risk factor for falls, chronic pain, uncoordinated movement, and reduced sports performance.\u201d<\/span><\/p>\n\n

\u201cIf you have well-developed proprioception, though, your lightning-fast instincts might be able to prevent a fall, shift your weight for a great sports maneuver, or avoid a major sprain or strain by feeling when a weight you are lifting is just a little too much,\u201d she says. <\/span>\u00a0<\/span><\/p>\n

2. Greater Muscle Activation<\/b><\/span><\/h3>\n

\u201cFor moves like squats, deadlifts, RDLs, and other leg-strengthening exercises, [going barefoot] really helps to improve the activation of various muscles all the way up your body,\u201d says Perkins.\u00a0 <\/span>And the more muscles you activate during a movement, the more benefits you reap. <\/span>\u00a0<\/span><\/p>\n

3. Improved Foot Strength<\/b><\/span><\/h3>\n

\u201cBarefoot workouts give the little muscles under the arch of your foot the opportunity to adapt and get stronger,\u201d says Fielder. \u201cShoes, meanwhile, prevent these foot muscles from being challenged throughout the day.\u201d<\/span><\/p>\n

Read More: These Household Items Can Double As Workout Equipment<\/a><\/strong><\/p>\n

In fact, by building strength in these muscles through barefoot exercise, you can ward off plantar fasciitis, ankle instability, and potentially even back pain, Fielder suggests. Suddenly having strong feet sounds pretty appealing, doesn\u2019t it?<\/span><\/p>\n

The Cons Of Working Out Barefoot<\/b><\/span><\/h2>\n

That said, working out sans shoes isn\u2019t always the best idea. <\/span>\u201cW<\/span>ithout the cushion, heel-rise, and comfort of shoes, we alter our movement patterns,\u201d says Fielder\u2014and that can be a problem.<\/span><\/p>\n

1. Increased Injury Risk<\/b><\/span><\/h3>\n

\u201cLike any muscular group, the muscles of the feet need to be progressively overloaded,\u201d says Dr. William Kelley, D.P.T., A.T.C., C.S.C.S., owner of Aries Physical Therapy<\/span><\/a><\/span>. \u201cLose the protection of footwear and you can easily over-exert your feet in a way that can lead to overuse injuries.\u201d Basically, if you don\u2019t have sufficient foot strength, control, and mobility, you may not perform exercises as well as you would with shoes on.<\/span><\/p>\n

Not only can this affect your feet, but it can also contribute to overuse injuries in the joints and muscles around the knees, hips, and lower back, Fielder adds.<\/span>\u00a0<\/span><\/p>\n

2. Lack Of Cushion<\/b><\/span><\/h3>\n

\u201cIt\u2019s harder to achieve a soft landing when performing high-impact exercises like plyometrics without shoes because it\u2019s physically painful to the balls of our feet and heels,\u201d says Fielder. <\/span><\/p>\n

\u201cHowever, soft landings are important because they allow you to distribute force throughout your entire lower body and spine,\u201d she says. Hard landings, meanwhile, often overstress one or two joints, causing pain and injury.<\/span><\/p>\n

3. Less Traction<\/b><\/span><\/h3>\n

In addition to cushion, \u201cshoes provide traction and grip,\u201d says Kelley. If you slip and slide while training barefoot, you can alter your entire movement pattern and cause injury.<\/span><\/p>\n

4. Lack Of Protection<\/b><\/span><\/h3>\n

Obvious but important to remember: <\/span>\u201cShoes help us avoid cuts, abrasions, and other injuries to our feet,\u201d says Fielder.<\/span><\/p>\n

Since most of us don\u2019t have protective calluses on our feet, \u201cwe must inspect the area we are going to use for home workouts and ensure there aren\u2019t any hazards,\u201d she says.<\/span><\/p>\n

Which Workouts To Do Barefoot<\/b><\/span><\/h2>\n

Ultimately, certain workouts are better suited for going barefoot than others\u2014especially if you\u2019re new to ditching shoes.\u00a0<\/span><\/p>\n

\u201cWorkouts that require balance, control, and single-leg function are best performed without shoes so you can perform the task even better with shoes on,\u201d says<\/span>\u00a0Kelley.<\/span>\u00a0Think yoga, pilates, and slower-paced strength or resistance training.<\/span><\/p>\n

Read More: Can You Build Muscle Without Weights?<\/a><\/strong><\/p>\n

\u201cEven heavy slow resistance training, including movements like squats, deadlifts, and lunges, should be fine barefoot for most,\u201d says Fielder. \u201cYou might just want to decrease weight somewhat to let your ankle and posterior chain muscles adapt to the different position.\u201d\u00a0<\/span><\/p>\n

Which Workouts To Do In Shoes<\/b><\/span><\/h2>\n

Other workouts benefit from keeping your feet secure and protected in your sneakers. <\/span><\/p>\n

\u201cHigher-impact exercises, such as plyometrics, shouldn\u2019t be performed without shoes,\u201d says Kelley. \u201cThis impact is very harsh on the feet and can easily lead to an injury or pain.\u201d <\/span><\/p>\n

Workouts with a lot of quick transitions are also risky, since you\u2019re more likely to slip and drop a weight, according to Kelley. Basically, anything involving running, jumping, or bouncing around is best done in shoes.<\/span><\/p>\n

Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em>n our Facebook community,\u00a0Eating Healthy<\/a>, today!<\/strong><\/em><\/span><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"

For weeks on end, the coronavirus pandemic has pushed gym junkies and weekend warriors alike to break a sweat inside their living rooms. Exercising at home has a different vibe than the gym for plenty of reasons, but it can feel especially weird to throw on sneakers for your workouts, especially if your space isRead More Should You Do Your Home Workouts Barefoot?<\/span><\/a><\/p>\n","protected":false},"author":212,"featured_media":24894,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-24887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"acf":[],"yoast_head":"\nShould You Do Your Home Workouts Barefoot? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Feel strange wearing sneakers to work out at home? 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