Transition to barefoot footwear

Si estás pensando en cambiar tu forma de caminar, la transición al calzado barefoot es un proceso clave para fortalecer los pies y prevenir lesiones. No fortalecer los pies cuando cambias a zapatos minimalistas es como usar un yeso durante años y luego no hacer fisioterapia cuando te los quitas. Si está buscando el camino hacia la salud de tus pies, debes pensar en algo más que usar calzado barefoot, también debes fortalecer los músculos de los pies.

It is important to remember that the transition to barefoot shoes should be gradual and careful. Starting barefoot shoes abruptly can increase the risk of injury and pain. It is advisable to start with short sessions of barefoot footwear and gradually increase the duration
as the muscles in the feet become stronger.

Inicia la transición al calzado barefoot y fortalece tus pies

Don’t worry, here are some simple exercises so you can start improving the health of your feet.

Separar los dedos

Interlocking your fingers between your toes while performing small circles is an excellent exercise for extending the feet, decontracting muscles and improving stability. Do this for at least 30 seconds on each foot.

Andar descalzo

Andar descalzo es una forma natural de ejercitar los pies y mejorar su fuerza y flexibilidad. Al caminar descalzo en diferentes superficies, como la hierba, la arena o la tierra, se estimulan los músculos de los pies, se mejora la postura y se aumenta la conciencia corporal. Además, andar descalzo también puede mejorar la circulación y reducir el dolor en las piernas y los pies. Integrar este hábito poco a poco facilita la transición al calzado barefoot y prepara al cuerpo para nuevos retos.

Toe yoga

Toe yoga is yoga for the toes. It is advisable to perform these exercises sporadically throughout the week and increase their realization, sure your feet will thank you.

• Lift and spread your toes.
• Lift only the big toe while keeping the other toes down.
• Now the big toe down, the other toes up.
• Lift each toe individually and then lower them one at a time.
• You can add resistance by pressing your big toe against your finger.

Don’t get discouraged if you don’t get it right the first time, everything takes time.

Usando una pelota

Rolling your foot on a ball is a good way to awaken the nerves. You should apply pressure on it without making it hurt excessively, keep it until you feel relief in the pressure area. You can also roll it back and forth, side to side. This exercise is best used lightly and frequently rather than excessively and infrequently.

Ejercicio para el arco del pie

This exercise consists of contracting the arch of your foot by pressing your toes into the floor, holding it for a few seconds and then releasing it. When you do this, you should feel your arch rise and a lot of muscle action throughout your foot. This is a simple, but excellent, way to increase muscle tone in the foot.

Do as many repetitions as you can tolerate, and with time and practice they will surely increase!

Equilibrio

Yes, balance is very important, as your feet are connected to your center of gravity and it is something that is lost as we age. If you exercise it now, you’ll thank yourself when you grow up!

Things to keep in mind when balancing:

• Keep the body centered.
• The foot must be well planted, i.e., all toes must be working!

Ponerse en cuclillas y sentarse en el suelo

Did you know that the way we sit and squat (or not) affects foot function? Think about it, if you sit most of the day in the same position, you are restricting the movement of your feet/knees/hips!

So if you don’t want to lose mobility, sit on the floor, squat… change your posture to keep your joints flexible!

Entrenamiento de intervalos

Interval training is an effective way to strengthen foot muscles and improve cardiovascular fitness at the same time. Interval training involves alternating between periods of intense exercise and periods of rest or recovery. By running or walking barefoot in short, fast intervals, you can strengthen your foot muscles and increase your lung and cardiovascular capacity.

At the end of your workouts don’t forget about stretching, as it is an important part of any foot exercise regimen. Stretching can help increase flexibility and muscle strength, as well as reduce the risk of injury. Some effective stretches for the feet include stretching the toes up and down, as well as sideways and outward.

Successful transition to barefoot footwear

En resumen, fortalecer los músculos de los pies es esencial para lograr una transición al calzado barefoot segura y tambien para la salud general de los pies. Incorporar ejercicios simples como los mencionados anteriormente, junto con una transición gradual al calzado barefoot, puede ayudar a mejorar la fuerza, la flexibilidad y la estabilidad de los pies.

¿Te gustaría descubrir más beneficios de caminar descalzo?

Entonces no te pierdas nuestro post sobre el Earthing y si quieres profundizar más, no te pierdas nuestro artículo sobre los beneficios del calzado barefoot