Ep. 321: Benefits of Being Barefoot

In this episode, Stacy and Sarah discuss the surprising number of benefits of wearing minimalist (aka barefoot) shoes! From relieving back pain to helping prevent injury, find out the science behind why minimalist shoes work, the best way to transition into minimalist shoes, as well as Stacy and Sarah's favorites!
 
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The Paleo View (TPV), Episode 321: Benefits of Being Barefoot

(0:00) Intro
(0:40) News and Views
How low can they go - who has the lower voice?!
Get excited, Sarah is working on a new microbiome-focused book! In writing the book, Sarah has discovered some major knowledge-bombs that will rock your world!

(6:07) Introducing today's topic: the benefits of being barefoot and minimalist shoes
Stacy and Sarah both started wearing minimalist shoes when they went paleo.
Stacy loves Xero Shoes, especially for Stand Up Paddle-boarding (aka SUPing). They've helped her back feel better!
In fact, today's episode is sponsored by Xero Shoes!
Check out Xero Shoes here: xeroshoes.com/thepaleoview

Xero Shoes have been a game changer for Sarah when using her treadmill desk.
If you want a Pokemon Go friend code, message Sarah on Instagram...
Sarah bought her first pair of Xero Shoes - Z-Trek sandals - at the Ancestral Health Symposium!
The whole idea behind minimalist shoes is that your foot can move as naturally as if it's barefoot, but you have protection from sharp objects, dirt, etc.


Sarah is such a fan, she owns 4 pairs of Xero Shoes! And Stacy has 2 pairs of Xero Shoes!

(19:36) The science behind why barefoot shoes are good for you
'Barefoot shoe' and 'minimalist shoe' can be used interchangeably
Science shows that the more material we have on our feet, the more it changes the biomechanics of our foot and leg motion in what appears to be a negative way.
This means most standard shoes interfere with our biomechanics and can lead to greater chance of injury.
Barefoot shoe studies are showing some exciting results:
Less stress on the knee joints
When you wear barefoot shoes, it carries over and can positively impact how you move when wearing standard shoes
Because barefoot shoes allow you to feel the ground under your feet, many more smaller muscles in your feet and ankles are activated, which strengthens your feet, lowering chance of injuries like ankle sprains
Training in barefoot shoes can increase muscle volume in the legs and feet and can decrease the need for orthotics

There is an increased risk of injury when transitioning to minimalist shoes because your feet are learning, adapting, and strengthening. This period can last up to 6 months.
When switching to minimalist shoes, runners will naturally correct their stride (landing on the ball of their foot first, versus landing on their heels).
Long term, people who are experienced in running in minimalist shoes have a lower injury rate. People who run in standard shoes have a 3.41% higher chance of injury than those wearing standard shoes.
Current science-supported benefits of minimalist footwear:
reduced risk of knee injury
reduced risk of injuring other joints and muscles
improved strength and flexibility of our legs and feet
improved overall biomechanics of our lower body
reduced chronic exertional compartment syndrome
increased muscle volume in our legs and feet


(33:06) Transitioning to barefoot shoes
Stacy was nervous about switching over because of past ankle injuries, but they actually improved her ankle mobility. They were so comfortable it was barely a transition.
Stacy wears barefoot shoes to work out and in her free time, but hasn't quite made the leap to barefoot shoes for her corporate life. It's mostly an aesthetic thing. But minimalist shoes have encouraged her to ditch the heels and wedges and switch to ballet flats at work.
But there are minimalist options for corporate wear.
And just remember - do the best you can as often as you c