There’s a misconception that human feet aren’t designed to walk on hard surfaces like pavement. But if you go out into nature, there are rock hard surfaces everywhere! And the nerves in our feet actually get more feedback from a hard surface than a soft surface.

The real problem is the lack of VARIETY in the surfaces we walk on. Our feet are incredibly complex with 33 joints, 26 bones, and over a hundred soft tissues – suggesting the incredible diversity of movement they are capable of.

If you don’t use all those structures, you’ll lose the ability to! And on the flip side, if you overuse the same specific structures (while the rest are just hanging out and atrophying) day in, day out by walking on the same type of surface 100% of your time, you can also lose ability.

A flat, hard surface is not inherently bad, but it can be if it’s the only place we use our feet.

How To Be More Comfortable On Pavement

So I continue to use thin, flexible soles even on pavement, because the rest of the time I add in variety that gets my feet moving in all the ways they’re designed to on a regular basis. That includes the following:

• Walking next to the paved path and on texture wherever possible (grass, logs, railings, curbs, anything uneven)
• Taking leisure walks in nature and at parks instead of on sidewalks
• Adding bumpy floor texture to the surfaces of my home
• Rolling my foot over a ball
• Massaging and working the inner tissues of my feet
• Doing a variety of foot and toe strengthening exercises

(Find a summary of the bottom three points in this article on foot exercises)

I want to build tough feet that can handle it all. That means I need to modify my lifestyle a little bit to make sure my feet get all the VARIETY they need (are you sensing a theme here?). When I do that, I still feel good during the times I am on pavement – even in thin-soled shoes.

What If My Job or Circumstances Make Variety Difficult?

If I have a particularly long stint on pavement, for example if I’m traveling in an urban area, I might choose a shoe with more cushion. One of my favorites is the Lems Chelsea, shown below.

I also like to add proprioceptive Naboso insoles to my shoes whenever I’m not going to be able to get variety, because they keep my nerves stimulated. In fact, for me Naboso insoles are even more effective for pain relief than cushioned shoes.

I don’t try to push through pain, so if I feel like the hard surfaces are too much one day I make changes (we’re after longevity here!). That line where more support is needed will be different for everyone depending on where you are currently, but the key is that we have some control over it!

If you’re someone who wants to move the needle when it comes to your comfort on hard surfaces, check out this YouTube video of 4 easy exercises you can incorporate into your day.

In summary, for me the long term solution to a world of hard surfaces is a lifestyle that keeps my feet well-rounded. For that reason, I continue to wear my barefoot shoes and even my bare feet on concrete and pavement.

For more tips on transitioning well to barefoot shoes, check out my best tips here (that are backed by podiatrists!)

The post Why I Wear Thin-Soled Shoes (Even on Pavement) + How To Get More Comfortable With It appeared first on Anya's Reviews.

Ever since I discovered barefoot shoes and the world of natural foot care, I have dreamed of turning my living space into a movement friendly utopia. Because when it comes to the body, everything is connected.

This is how we transformed our living room to support our overall foot and body health without sacrificing on comfort OR going overboard on cost.

Why We Needed a Change

Your spine and hip mobility all impact what you can do with your feet, and that means your lifestyle has a tremendous impact on your foot health. The lowest hanging fruit here is how you sit.

Sitting in chairs all day every day for years is not a good way to keep your spine and hips healthy. When you don’t have traditional furniture you change position often, moving SO many more parts in your body than you would in a chair. This keeps things limber and strong, from your head to your toes.

But as a society we are very attached to chairs and couches. And my family thought not having those things would mean being uncomfortable at home. No one wants that!

So here is how we took a measured approach to reducing the traditional furniture in our house while still keeping it cozy. And now, 6 years later, we primarily sit on the floor (or stand, run, jump, and roll around)!

How to Prepare Your Body for Chair-less Living

Because floor sitting requires more strength and mobility than sitting in chairs, it can take time to adjust. One way you can drastically increase your comfort on the floor is by learning how to bolster with pillows or other household items. This was a game changer for us.

And if you feel extra stiff and creaky you might want to try Petra Fisher’s Joints For Life program. Besides being a great tool for lifelong joint health, it can also speed up your transition to floor living (and is a low-cost, easy to use program).

We also eased into it by making our space more dynamic by adding options before we got rid of any furniture. Because you don’t have to make a huge change in order to start benefiting from floor sitting.

Alternative Seating

Before chucking the couches out the window, we started by adding floor seating options to our living room. Here is a list of the exact items we added before we swapped the bigger furniture.

• Rag rugs – for floor “picnics” and family games
• Floor Cushion
• Air Chair – oh how we love these, and oh how much movement they bring to our life. You can’t help but roll around on it.
• Bean Bag

Things did get a little crowded after a while but it started a change both in our bodies and our mental attitudes toward floor sitting.

We learned that having multiple low seating options was important, because Justin’s hips and hamstrings weren’t ready for being all the way on the ground. So we kept an eye out for low seats that fit the bill (see the Kitchen Table section for what we settled on).

It also was fun! And felt good! The kids seemed to enjoy the bodily freedom and we all began exploring the endless movement possibilities available.

Floor texture

In addition to this, I also have a lot of floor texture devices in my house. These are great for foot health, and also incentivize moving more – you want to walk over them because the sensory stimulation feels good! You can find these foot health tools in our living room:

• Rock Mat
• Sensory Floor Puzzle – Link automatically applies 10% off.
• Balance Beam – link automatically applies 10% off at checkout. I have the longest 6′ beam, so we tuck it behind cushions or push it against the wall when not in use.

While I LOVED the movement possibilities all this new stuff opened up, the reality is human beings will opt for the energy saving solution wherever possible. If there’s a chair, we will sit in it. So we decided it was time to remove all chairs from the living room space – the most frequented room in our house.

Here is exactly how we did that without making our home uncomfortable.

Kitchen Table

Our living room includes our kitchen table, which we use both for eating and as a work desk. This was the easiest and cheapest change of them all! We simply unscrewed the legs from the kitchen table and put plastic storage bins underneath so it was the right height. Voila! A low table without spending a dime. And considering that our kitchen table was $25 from the thrift store over a decade ago, I am feeling like we got some serious bang for our buck.

Long term, we would like to get a custom table made to our preferred dimensions and height. But for now, this jerry-rigged low table is perfect.

Low Seats

We were able to use our collection of rag rugs as mats around the table (easy to throw in the wash) but we also wanted some higher cushions for people who aren’t mobile enough to be comfortable fully on the floor.

This is where our biggest expense came in: Venn Designs floor cushions. We tried one cushion last year and were completely sold on it, so we decided to invest in a full set for the dining room. Each side has a different firmness, and they hold their shape. You can even stack two on top of each other for something in between traditional chair height and low. We keep them around the table so people can choose what to sit on, and then we can easily stack them and push them out of the way.

Couches

Oh how my family resisted getting rid of our couches! After we had plenty of bean bags and floor cushions, I convinced them to try one play couch from Nugget as a trial run. Well, they loved it. It’s comfy and firm, folds up easily, and the kids have a blast playing with it (but I would buy it even if we didn’t have kids).

After that test run, they were ready to get rid of the second couch, which we replaced with another low couch from Nugget. To cover the cost of the new Nuggets, which cost a lot less than a traditional couch from a furniture store, we sold our original couches.

I prefer these play couches to traditional chair-height couches for these reasons:

• They provide comfy seating, but are still low to the ground (so you don’t get stuck in that 90-degree chair position).
• You can use them with both layers or just one to be even lower.
• They fold up and can be stored or aired out
• The cloth upper can be removed and washed.
• The pieces are not attached to each other , so it promotes a lot of shifting and adjusting (aka movement).

While I wish they made one designed to be sofa length (theirs are just a little short for a tall person to lay out on) we are overall very happy with them and don’t even miss our old “regular” couches.

Home jungle gym

This one is not in our living room, but I had to mention it. We put this Swedish Jungle Gym (again, Black Friday deal) in our basement over a year ago and I just love it. It’s another one of those things that you use because it’s there, so just having it means more movement and strengthening.

Keeping The Floor Clean

I will say that having all this lightweight, moveable furniture on the ground does mean the room can look like a tornado came through in approximately 2 minutes. But the flip side is that all the elements are easily stacked and cleaned up! We actually feel like we have more space now, and aren’t afraid to spread out and make a mess.

I also feel like I need to mop the floor more regularly. We have a “no shoes in the house” rule but inevitably the kids run in without taking them off. I don’t want to be on the floor after that! So I diiiiiid get a robotic vacuum/mop combo on major discount for Black Friday. Don’t tell Katy Bowman, but I kind of love it.

Yes I know I could add even more movement to my life if I did it by hand, but what’s more likely is the floor just won’t get cleaned. So it was worth it to me. Putting a little white vinegar into the mop makes me feel much better about being directly on the floor.

Conclusion

This step-wise approach to a movement-friendly home worked for us. The slow pace of the transition reduced the strain on our finances and on our bodies – and ensured that every member of the family would be happy with the change.

And now we have a living space that we love, that feels good, and that still is cozy. We also don’t have to make the tiring decision over and over to get out of the chair, because there are no chairs in reach!

We do have a couch in the basement, bar stools, and a folding table and chairs if guests need them. But they occupy less-used spaces and aren’t immediately in our way on a daily basis. I hope to continue replacing items for movement-friendly alternatives over time. Next up, a climbing wall!

If you’re here to learn how better shoes and small lifestyle changes can make your feet feel a whole lot better, get started here.

The post How I Turned My Living Room Into a Foot Health Haven appeared first on Anya's Reviews.

Written in collaboration with Andy Bryant, Podiatrist.

Bunions can be a real nuisance. But there’s quite a lot that can be done about them! Whether it’s the pain, the dysfunction, or the look of the bunion that is bothering you, there are practical steps to improve the condition without the aid of surgery.

We’re talking about more than ice & rest here. But we’re also not making empty promises of miraculous cures. This is a podiatrist’s guide to actually improving your bunions by getting at the underlying issues. 

Got bunion pain? Let’s take a dive.

What Is A Bunion?

Contrary to popular belief, a bunion is not a growth on the outside of your toe joint. A bunion (aka hallux valgus) is actually a misalignment of the foot. The joint at the base of the big toe – or sometimes little toe – moves away from the foot, causing the head of the bone to protrude out to the side and the toes to angle inward. 

The more those joints move out of alignment, the more the head of the bone protrudes – giving your foot that classic bunion shape. No growth, just protruding bone. Ouch!

 A foot with a bunion is widest at the base of the toes. By contrast, a natural foot shape is widest at the tips of the toes. 

So how does one get a bunion to begin with?

What Causes a Bunion?

The root cause of bunions is multifactorial.  This means there are likely multiple overlapping reasons you have a bunion. 

Do Genetics Cause Bunions?

Traditionally bunions have been blamed entirely on genetics, but we’re starting to see that the environment our feet are in (and the body they’re attached to!) has a large effect on the formation of bunions.

Even still, there are two genetic factors worth noting that Dr. Andy sees implicated in the formation of bunions.

1. A wide intermetatarsal angle – This is a foot type you can be born with where there’s a wider than usual angle between the 1st and 2nd bones of the foot. Bunions are more common in those with a wide angle and less in those with the bones closer to parallel.
   
2. Joint flexibility – You are more likely to have a bunion if you have very flexible joints, both locally at the foot and in general throughout the body (hypermobility).  Women tend to have more joint flexibility than men, which is one possible reason bunions are more common in women than men. 

But these factors do not dictate whether or not you will have bunions! Many people who are genetically predisposed never have bunions, and many people who aren’t predisposed do have bunions. You can’t control your genetics, but you can control your environment.

Does Lifestyle Cause Bunions?

Despite the fact that there are genetic factors that can predispose you to bunions, the reality is our lifestyle choices have a tremendous impact on our foot health. 

Factors such as how strong and dynamic our core is, how multi-dimensional our movement patterns are, and – perhaps most importantly – the shoes we wear daily, can all influence whether or not we develop bunions. 

Does Footwear Cause Bunions?

If you live in a shoe-wearing culture you likely have had your feet housed in shoes for most of your life. And unfortunately most shoes today are widest at the ball of the foot and then taper toward the toes – the exact shape of a foot with a bunion! So is it all that surprising that so many of our feet match the shape of the shoes we wear every day? 

We know that bodies can be morphed and changed by external stimulus – think foot binding, ear gauges, neck rings, and corsets. Combine a foot corset (aka restrictive shoe) for hours on end with a genetic predisposition for bunions, and a bunion may very well be the result.

And because we rarely see bunions in populations that don’t wear shoes, it makes sense to consider our footwear. Pointy fashion shoes might be another reason we see bunions more frequently in women than men.

Will Barefoot Shoes Fix My Bunions?

So if I stop wearing pointy-toed shoes and start wearing foot-shaped shoes, my bunions will go away? Not exactly! Barefoot shoes have a natural foot shape to them that doesn’t squish the toes, and Andy has seen numerous cases of bunions improving over time simply by switching to this type of footwear. But unfortunately “fixing” a bunion is not often so straightforward. 

When the big or little toe joint changes its position to form a bunion, the muscles, tendons and ligaments in the area also change.  They might get tighter, weaker, stronger, or looser. So addressing these soft tissue changes alongside better footwear and lifestyle choices is a more holistic approach to improving your bunions.

What To Do About Your Bunion

As a podiatrist, Andy works with people affected by bunions everyday. And he has seen many of them reduce their pain, restore function, and even sometimes completely reverse the bunion (both in the big and little toe) through the steps laid out below. The degree to which you can improve your bunion varies from person to person, but if you’d like to avoid surgery this is where you start (and we’d recommend starting sooner rather than later).

Please note that surgery is always an option – but let it be the last option. Bunion surgery is a big deal, and giving rehabilitation a proper chance can bring so much relief that you might be able to completely avoid surgery. If you do end up with bunion surgery you will still benefit from the recommendations here as you will have healthier feet going in and better results coming out. 

Here is how Dr. Andy treats patients with bunions:

Foot Shaped Footwear

While we’ve already established that footwear is not the end-all-be-all for bunions, it cannot be understated that shoes must be part of the discussion. If you want to give your foot a chance to realign itself (and you wear shoes for long periods of time), those shoes need to have space for the big toe to lay straight.  

All the exercises and support in the world won’t be enough if we put a foot with a bunion back into a pointy, tapered shoe all day everyday. So step 1 is to wear anatomically shaped shoes.

But it’s common for people with bunions to have limited range of motion in their big toe – or little toe – , which can make it difficult to wear flexible barefoot shoes. You don’t want to aggravate your already painful feet, so you may want to start with a wide toe box shoe that has some cushion and support while you work on your foot function (as laid out in this article).

Over time you may be able to wear more minimal shoes as you regain function in your feet! Here are some guides to shoe buying to help get you started:

• Foot-shaped, but not barefoot shoes
• Beginner barefoot shoes (with cushion)
• Insoles to wear with barefoot shoes
• Finding shoes for your foot type

It’s worth noting that at first “foot-shaped” shoes might have more space than you can fill, because bunions cause your toes to compress together. So consider your new pair of shoes as aspirational – you need to stop squishing your feet and provide an opportunity for your toes to spread out. Over time your toes likely will start filling up the shoe, especially if you use toe spacers with them.

Toe Spacers

Another low hanging fruit when it comes to improving bunions is toe spacers. Toe spacers can help realign the foot and are easy to add to your life. They’re the opposite of squishy footwear – instead of compressing your toes together, toe spacers coax them apart.

There are many different types of toe spacers. We like Correct Toes best because they are adjustable, come in 4 sizes for different shaped feet, and you can wear them all day – even inside shoes and while exercising.

There are also many one-size-fits-all spacers available, such as these from The Toe Spacer. But those tend to spread the toes more aggressively and are not as easily worn all day as Correct Toes. They work best for average sized feet, and for shorter periods of time. The upside is that these spacers are fairly cheap, so might be a more accessible starting point.

If your bunions are severe enough that these full foot spacers are hard to tolerate, a single spacer can be used between the 1st and 2nd toes. You can also modify the above spacers to fit your foot by cutting portions off.

Read more on the benefits of toe spacers in this article.

Mobilize The Toes & Foot

Now is where you have to put in a little elbow grease, because mobility in the joints is necessary if you want to see a change in your foot alignment. Not only will it improve the bunion, but it also is necessary for your foot to do its job of absorbing impact and propelling you forward (and improving this function will help you be more comfortable barefoot or in barefoot shoes). 

In particular, the big toe joint needs 60-70 degrees of bend to function properly. Bunions are often stiff and that amount of flexion might be really difficult! Here are some ways you can improve the mobility of your foot.

• Self massage – This simple technique is surprisingly effective. 
• Rolling over a ball – You can apply pressure under the bunion and the entire foot.
• Wearing flexible shoes – So you get natural motion of your foot throughout your day (barefoot shoes are flexible!).
• Walking barefoot on uneven surfaces.

Strengthen The Toes & Foot

Just as with any other muscle in the body, our foot muscles can be strengthened by loading them.

Mobility in the joints makes it possible for your bunion to move back into alignment, while strength in the joints helps increase the stability needed for them to stay in alignment. The fun thing about foot exercises is a lot of them both mobilize AND strengthen!

Here are a few of our favorites

• Toe yoga – keep the heel planted and isolate the movement of your big toe and outer toes by lifting them individually.
• Toe grabs – place a hacky sack or towel, under the ball of your foot and pull it toward you and then away from you using only your toes (heel planted).
• Toe squeezes – place a ball under your big toe and squeeze down on it for 15 seconds. Then lift the big toe away from the ball and hold for 15 seconds. You can do the same exercise with the the ball under your outer toes.

In general you want to do each exercise for 2-3 minutes on each side, or until fatigue/cramping. It’s very likely this will feel challenging at first, even frustrating! It’s ok if your movements are small at first – keep at it and watch your progress!

Read more about exercises to strengthen your feet here.

You can also improve the health of your feet by strengthening your ankles, calves, and shins. That means that being more physically active in almost any way will help your feet too.

Check out these free resources from Whealth for strengthening for feet, knees, hip, & more!

Strengthen The Ankle

When the ankle is strong and capable, it can relieve pressure on the foot and improve your overall gait. Because bunion development is related to foot dysfunction, better ankle health can improve your bunion. And ankle exercises are almost always foot strengthening exercises too!

Here are some easy ways to strengthen your ankles:

• Balancing – walk on a balance beam or other uneven surfaces
• Calf raises
• Jumping rope barefoot
• Single leg deadlift

Mobilize & Strengthen the Hips

The hip has a direct connection with the functioning of your foot – that is why people with stiff, immobile hips often have dysfunction in their feet. Living a movement rich and variable lifestyle is one of the best ways to keep your hips mobile and strong. Don’t underestimate how much it can impact your foot health!

Our favorite way to improve the strength and mobility of your hips is to sit on the floor. Ditching the chair and opting for squatting and as many different sitting positions as possible can work wonders. We also recommend taking movement breaks regularly to break up your sitting. If you want to more intentional hip work, CARS are a fabulous exercise!

Bunion Before & After

You can see here examples of people who have changed their footwear and worked on their foot function to improve their bunion. These changes vary from person to person, and often take a long time to become evident. But we have seen over and over that change is possible! And even if your bunion doesn’t visibly change shape, natural foot care can prevent further damage and reduce pain & inflammation.

Conclusion

As you can see, a bunion is much more than a gift from your parents. Which means there are things you can do about it! The steps in this article can help you improve the symptoms of your bunion and prevent further damage. Even if you have no visible bunion, your feet and body will benefit from making some simple changes!

Want to work with someone to intentionally rehabilitate your bunion? The Gait Happens Fit Feet program is personalized to help you with your specific foot issues. They are leading experts on foot rehab and offer some of the best remote treatment you’ll find.

About Andy

Andy Bryant has been a podiatrist in Melbourne, Australia for 22 years. After a long time of practicing “conventional” podiatry, Andy’s yoga practice intrigued him to consider the potential of the feet to be strengthened. His experiences soon filtered into his clinical practice where he empowers clients with education and tools to look after their feet more naturally.

The post How To Help Your Bunions If You Don’t Want Surgery appeared first on Anya's Reviews.

Written in collaboration with the gait specialists from Gait Happens

Are you unsure if the way you’re walking is good for your body? Good walking is sustainable, so learning to walk with healthy gait and alignment means you can walk without pain for decades to come! Read this post for a break down on functional walking patterns and how to achieve them.

How to Walk

We learn to walk as infants, but at some point over the years it becomes muddy for a lot of us. Don’t believe me? Take off your shoes and walk a mile barefoot outside. If you’ve had an upbringing that involved lots of shoes and lots of sitting, you’ll probably find it’s not as intuitive as you thought!

Here at Anya’s Reviews we talk about how footwear affects the body. Barefoot shoes are designed to let you move as if barefoot, and are a wonderful way to help reclaim the natural movement patterns most of us lose with age. But just changing your shoes is often not enough. A lot of people (myself included) find themselves feeling awkward after switching to completely flat, thin, and flexible shoes.

Want to take a detour and learn more about shoes? Click the link below! Want to stick to walking tips? Keep reading!

This article is all about how to walk pain free for lifelong mobility – whether that’s in barefoot shoes, no shoes, or any shoes. So without further ado, here is your crash course on how to walk with a natural gait.

Beginner Walking Skills

Once you start digging into it, walking can feel complicated. There’s a lot to think about! We like to begin with the basics and work up from there. Here are some walking tips that are easy to start with and have a lot of bang for your buck.

Go Barefoot

One of the most effective ways to improve your posture and gait is to walk barefoot. All the nerves in your feet communicate with the rest of your body and provide reflexive stability and control – AKA you get improved movement without even having to think about it! It’s also a great way to expose any dysfunctional patterns because you’ll feel things more when barefoot. When it is safe to do so, walking barefoot outside over a variety of terrain is a powerful training tool and we recommend doing it often to improve your walking. Just be smart and stick with a dose that feels right for you.

Use Your Butt!

Another walking tip that has a lot of oomph is to use your glutes when you walk.

Rather than rely on gravity and fall forward with each step, we want to use our own power to move forward. Practice using your butt muscles while you walk by pushing back with your standing leg in order to propel yourself forward. You should feel your glute muscles engage! If you’re like me and too often focus your energy forward, you probably have a tendency to think of walking as a LIFTING of your swinging leg. But instead you want to think of it as a PUSHING OFF with your standing leg. Pushing off makes the other motions reflexive and require less energy.

Plant that foot, then push it behind you! Glute powered walks are stable – you can stop at any point without falling over. You are grounded and your legs move underneath you.

Zero drop shoes help keep your weight back over your heels so it’s easier to walk like this. By contrast, heeled shoes tend to push your weight forward and can lead to quad dominance (walking with your quad muscles instead of your glute muscles).

Heel Strike

When walking continuously over flat and level ground, it’s important to make contact with the fleshy pad of the heel first to set off a chain of momentum that is both efficient and stable. This is called heel striking (as opposed to forefoot striking). Despite the name, it isn’t a dramatic slamming down of the heel. You step on the heel first (the squishy part, not the bony back end), and then quickly disperse weight through the entire foot.

If you’re having a hard time stepping without slamming you might need to bring your foot closer to your center of gravity. The good news is, walking barefoot will improve your proprioception so you can better control your landing AND it leads to thicker skin.

When out in nature on varied terrain, a functional foot will adapt to the surface of the ground and surrounding environment – so you don’t need to always force a heel strike if the situation demands something else.

Intermediate Walking Skills

When you have some of the basics mastered, you might want to consider these more nuanced features of good gait. These are skills that take time to develop, and the first step is awareness! The supporting drills linked here will help you hone the skills.

Leg & Foot Alignment

Good alignment of your lower extremities increases efficiency and promotes even wear and tear on the joints.

Your hip joint (which is right in the crease where your femur actually connects to your pelvis, not the bony part on the outside) should be stacked over your knees and ankles, with thighs, shins, and feet facing straight forward as much as possible. But be careful here! About 25% of the population has torsion (twisting) in the bones of the leg making it inadvisable to force this position. So place your legs and feet as straight forward as feels good, but don’t force it. Especially if pointing your feet and legs straight forward causes your knees and hips to fall inward, or you experience any pinching. In that case, it’s ok to let your feet point out a little.

Leg Alignment Drills

You can support good leg alignment with controlled articular rotations (CARS). To do this you isolate a joint, e.g. the ankle, and then very slowly take it through its full range of motion. CARS are an excellent tool for mobilizing and balancing the joints in your lower extremities! Over time that work will make it easier to stack your joints one over the top of the other. Here are a few demonstrations:

• Hip CARS
• Knee CARS
• Ankle CARS

Movement is for Every Body: The name of the movement game is to figure out what you can do in your own body. Understanding that all cells in your body need to move opens up limitless possibilities for moving more and moving better, despite physical limitations you may have.

You might need to heavily modify moves shown here to fit your body and ignore the voices telling you to do more than you should. Or maybe you need to ignore the voices telling you that you can’t move! Believe you can improve, but be willing to start somewhere (even a low point) and keep with the progression.

Walk Over The Big Toe

The big toe is meant to play a significant role in the gait cycle. When your big toe bends it pulls that ropy tissue under your foot (the plantar fascia), tightening it and raising your arch. When the big toe is bent like this and the plantar fascia is stretched the foot is a rigid lever – stiff to allow for energy transfer to propel you forward. This whole thing is called the windlass mechanism, and it is an essential component of a sustainable gait. Walking directly over your big toe makes this magic happen!

Stiff shoes that pinch your toes together don’t allow you to walk like this, which can aggravate an untold number of parts in your body and lead to issues like bunions, plantar fasciosis, hallux rigidus, and more farther up the chain. Getting yourself into foot-shaped shoes can improve your foot alignment so you can take advantage of these built-in efficiencies.

Foot Alignment Drills

In addition to better footwear, you can start aligning the toes immediately with a few simple exercises! Here you can find my favorite foot exercises that can really make a difference in your foot function. And here is one more I’ve grown to love recently.

The Pelvic List

Once you start moving a lot of people want to let the hip collapse on the swinging leg, resulting in a bobbing back and forth of the hips while walking. This is called frontal plane leakage, and is both inefficient and stressful on the joints. Instead, you want to use the lateral (outside) hip muscles of the standing leg to keep your pelvis straight and slightly lifted like pictured above. We spend the majority of our time walking on one leg, so single leg balance is super important, and yet many of us don’t have the strength for it! That is when inefficiencies start creeping in.

Single Leg Balance Drill

You can train the lateral hip muscles and pelvis so they don’t get collapse while walking. Try this hip hike drill to train lateral hip stability! And you can find a few more exercises I often use for this skill here.

Advanced Walking Skills

The following few tips are the icing on the cake. They can really make a difference if you find yourself getting back or neck aches on long walks, but might be difficult to master if you haven’t considered the other skills in this article.

Neutral Pelvis

Our pelvic position plays a vital role in how well we are able to use our hips and control how our legs move through space. Imagine your pelvis is a bowl of water. We want to keep that water in the bowl as our legs move. If we live and move with our pelvis tilted forward (water spilling out of the front of the bowl) we are more likely to over stride or take a long step which can increase the forces from the ground into our joints. If we lift and move with our pelvis tilted backward (water spilling out of the back of the bowl) we are more at risk for problems with our low back, hip flexors, hips, etc.

Essentially, you want the bony protrusion in the top of your hip to be lined up with your pubic bone. When you walk into a room both of those bones should enter at the same time.

Neutral Pelvis Drill

As your body becomes more mobile and stable you will be able to control your pelvic position more easily. Here is a drill you can do before walking to promote pelvic control!

And if you’d like a few more exercises, I have my favorites for balancing the pelvis included here.

A Note About Breathing:
Our diaphragm is one of the most under utilized muscles when it comes to whole body stability. We want to be able to breathe 360 degrees and expand our full ribcage in order to reach that potential. Try this out! Wrap your hands around your waist so your thumbs are on your low back and your fingers are in front just below your ribcage. Take a deep breath in through your nose and try to feel expansion into your whole hand and all of your fingers. Are your thumbs moving as much as your fingers are? Is one side expanding more than the other? It may be something you can work on! Adding in a few minutes of breathing each day (demonstrated in this video) can make a big difference.

Upper Body Positioning

Walking is a whole body endeavor, so your upper body positioning can impact the rest of you. When walking, try to avoid the extremes of being hunched over and staring at the ground, or flared with an arched back.

You’ll walk best with your head stacked over your shoulders and your ribs pointing down in a stacked position. When you are aligned from the top down you are better able to keep your legs underneath you and move from a stable core. This means more control and less impact!

Upper Body Alignment Drill

This exercise from Gait Happens targets the muscles needed to hold your upper body in an aligned position. I also start every day with a segmented Cat Cow to open up the spine so I can control it better. This video here is a good demonstration of how to do that.

Overview Of The Gait Cycle

As you work on individual components of walking with the drills listed in this article, these skills will start to come together on their own. The tissues of the body take time to adapt, so don’t be discouraged if you aren’t able to do all of this all at once! But here is an overview of the gait cycle for you to check in with yourself.

• Use your butt muscles to propel you forward
• Try not to arch your low back as your leg travels behind you. If this is difficult, try shortening your stride. Your tissues will lengthen over time.
• Keep the heel of your standing leg down as long as possible.
• Keep your hands free and swinging at your side so that your shoulders counter rotate while you walk.
• Make contact with the ground at the fleshy pad of your heel. Not the bony back end.
• When lifting the standing leg (that is now behind you) point your toes down to the ground and not turning out to the side.
• Try to walk 100-120 BPM for optimal efficiency – Find a song at that tempo and walk to it!

As you might be noticing, walking is a whole body endeavor. You can support whole body mobility by releasing your fascia with simple tools. Jill Miller has created tons of resources on how to do this on her YouTube channel. Find yourself a ball or foam roller and you can start mobilizing while watching your favorite show.

More Gait & Alignment Resources

Natural human movement is both complicated and incredibly simple. If you’ve been moving dysfunctionally for years, this might be an overwhelming amount of things to think about. But once you start checking in with your body and making a few changes, things start clicking into place quickly. Pick one thing to focus on, master it, and then consider the next thing.

For more info, Gait Happens offers the following:

• Foot Function Membership
• Individual Consultations
• Foot Health 101 E-course
• Free social media content
• E-mail Subscription with weekly tips

Our passion at Gait Happens lies in treating the foot and analyzing how the human body develops compensatory movement patterns in order to keep walking and running. We empower people to move more efficiently and improve their quality of life by exposing and correcting those compensations.

The post Walking 101: How To Improve Your Gait For Lifelong Mobility appeared first on Anya's Reviews.

When I was experiencing severe foot pain, Birkenstocks saved me. The supportive foot bed and ample toe space was like a salve to my aching foot. In fact, they helped me become mobile again – no small thing when you have small children and a life to live. But a year passed and Birkenstocks were still the only shoe I could wear. Being barefoot, even in my house, was completely out of the question. So did my Birkenstocks really fix my foot pain, or did they just mask it?

In this article we talk about why strengthening your feet and wearing unsupportive shoes might be a better long term strategy for preventing foot issues than wearing Birkenstocks.

Arch Support Makes Your Feet Weak

Currently there is a big disconnect between the way we think about feet and the way we think about the rest of the body. If you came to a physical therapist with a hurt shoulder you might be prescribed a temporary brace, but you would also be advised to mobilize and strengthen the area because if you brace the shoulder forever it will stop working.

And yet if you present with foot pain at the podiatrist’s office you’re likely to be prescribed a pair of orthotics, stiff shoes and an annual appointment to replace them – over and over for the rest of your life. Our feet are made of the same stuff as the rest of our body – muscles, ligaments, tendons, fascia. So why don’t we try to improve the function of our feet, instead of just bracing them in arch support forever?

The first paradigm shift we need to embrace is that human feet are designed to work without external support. And while it can have therapeutic benefits for people in the short term, using arch support can actually make your feet weaker! We CAN regain foot strength, mobility, and stability with time and practice.

If your feet are deconditioned to support themselves, the arch in Birkenstocks can feel really good. But relying on arch support gives you no chance to use the muscles and nerves in your feet – tissues that, if strong and active, are more than up to the job of supporting you without any assistance. Most feet aren’t flawed, just underused. And simply wearing barefoot shoes is one way to fix that. Studies have shown that walking around in minimalist shoes naturally strengthens feet. Hence, arch support might help you today, but it’s not preparing you for tomorrow.

Stiff Soles Limit Your Foot Mobility

Besides weakening your foot musculature, the intense arch support and thick sole in a Birkenstock also limits your foot mobility. The foot has 33 joints, which allows for endless movement possibilities, all of which connect the feet to the entire posterior chain – ankles, knees, hips, pelvic floor, glutes.

When you slip on a Birkenstock you are essentially putting your foot into a fixed position. You might get a little bending and flexing as you walk, but not nearly enough to keep your joints robust to meet the demands of a long and active life. Because if you don’t use your joint mobility you WILL lose it. Wearing shoes with flexible soles, i.e. not Birks, allows your toes to bend fully, your arch to flatten and stiffen as designed, and the natural balance system in the body to function. This stability from the ground up will come back to you in dividends throughout your life.

Slides Cause Toe Gripping

My final beef with Birks is that their most popular styles are essentially slides. Shoes that aren’t secure to your foot affect your gait, resulting in shuffling and toe gripping. For optimal mobility, sandals should have some sort of securing strap so they stay put while you move.

Birkenstock Got A Few Things Right

Despite the issues I have with Birkenstocks, they still hold a valuable place in the world of rehab and pain management – thanks to a few critical features.

Toe space

Birkenstock shoes have a natural foot shape that allows the toes to spread out. This is so important for foot function, and unfortunately so uncommon when you go shoe shopping. But that’s also what makes barefoot shoes so great – a natural toe box shape is a critical feature of them so if you transition to barefoot shoes you can say good bye to cramped feet!

Zero Drop

Birkenstock sandals are zero drop (heel is at the same elevation as the toe). This is another uncommon find in a supportive shoe (but an unequivocal feature of barefoot shoes), and is very beneficial to your spinal health and overall alignment. Any kind of heel, even the small heel lifts in sneakers and orthotic shoes, pushes your weight forward and stresses your body unevenly. If you need a supportive shoe right now, it goes a long way to get it in a completely flat one.

*Note that only Birkenstock sandals are zero drop. Their close toed shoes that come with a removable insole are not*

So if you are dealing with chronic or acute foot pain and need something to help get you by, you can do far worse than Birkenstock sandals. But relying on them in the long term will only serve to weaken your foot function over time. So what should we do instead?

The Better Long Term Solution to Foot Pain

If you’re living in Birkenstocks right now, no one is judging. After all, I spent more than a year wearing nothing but Birkenstocks – I know the vicious cycle of weak feet + supportive shoes all too well. But the good news is, you likely have more control than you realize. Foot health can be reduced to the following 4 aspects:

1. Mobility – The range of motion you have control over
2. Alignment – The natural positioning of your body’s joints
3. Strength – The power and endurance of your muscles
4. Stability – The ability to maintain alignment despite outside forces

So how do you achieve those things? Here are a few non-threatening ways to improve the health of your feet.

• Going barefoot
• Doing foot exercises
• Wearing minimalist shoes

I used a combination of all 3 of the above strategies to get myself out of foot pain and out of arch support – for good! It can take time to see results, but real change is like that. Slow, steady progression over years has left me with two feet that stand on their own two feet! I discovered the concept of minimalist shoes in Jan. 2017 and slowly transitioned until Jan 2018 when I started wearing them exclusively. So the above photo shows what my foot looked like a year into my barefoot shoe journey (Jan 2019). 2 1/2 years later to Aug 2021 and you can visibly see that my foot is stronger and more aligned. Like they’ve been working out or something!

Below you can see the progression of my natural arch over 4 years. July of 2017 is when I was fully reliant on my Birkenstocks to be comfortable.

I am not here to tout going barefoot as a panacea for all people with foot pain. But we can ALL, no matter our current situation, be better informed about how our shoes and lifestyle choices affect us. I am prone to joint issues myself, which has affected my path toward healthy feet and better overall movement. But I’d still like to be able to chase my grandchildren someday, so I take every opportunity to use my body naturally. As anyone close to me will report, I can often be found traipsing around barefoot! And when I’m not, I’m in barefoot shoes 100% of the time. That means Birkenstocks are gone from my life, and even though we had a good run, I have no plans to come back to them.

So the next question is, what am I wearing instead of Birkenstocks? Here is a list of barefoot sandals that can be worn daily just like a Birkenstock sandal.

Barefoot Sandal Alternatives

Here are some barefoot sandals that are zero drop, with thin flexible soles, and a natural foot shape to them – for optimal foot function. But you don’t need to be limited to sandals! To get started with minimalist shoes, simply head to my home page.

Feelgrounds Seaside Sandals (EU) – Sizes EU 35-49. The seaside sandal is vegan and available in tons of different colors! Read all my Feelgrounds reviews here.

Use code ANYA5 for 5% off your first order

Earth Runners (US) – Sizes US 6-15. Love mine! Super comfortable. ANYA for 10% off. Full Earth Runners review here

Xero Shoes (US) – Sizes US Womens 5-12, Mens 6-14. Read my Z-Trek review!

In Europe? Shop Xero Shoes EU here!

Shamma Sandals (US) – Sizes US Womens 5- Mens 14. Use code ANYASREVIEWS2023 for 10% off. I love this brand! Check out my Shamma reviews here.

Crupon Sandals (Europe) – Sizes EU 35-41. The sandals linked here are barefoot friendly. The other models from Crupon are narrower in the toe box, but can still be made with a flat and flexible sole. There is also has an extra wide option! Use code ANYA for 10% off.

Read my Crupon Reviews here

Softstar Solstice (US) – Sizes US 5U-12U and 3 width options. These sandals run big, most people size down and choose wide.

Be Lenka Promenade (US/EU) – Sizes EU 36-43. Use code ANYASREVIEWS for 5% off (returns are only accepted from within the EU and USA). If you are outside the US, shop Be Lenka EU here.

You can find Be Lenka sandals at Anya’s Shop!

Zeazoo Sandals (EU) – Sizes EU 35-46. Use code ANYASREVIEWS for 5% off. You can find Zeazoo Sandals at Anya’s Shop!

Lang. S by Tikki Shoes (EU) – Sizes EU 35-46. They are released each spring and have options for men, women, and big kids. Great choice for extra wide feet!

Use ANYALANG for 10% off

Vivobarefoot Opanka Sandal (Use this post to find your nearest Vivobarefoot e-shop) -Sizes US 5.5-11.5. Use code ANYASREVIEWS15 for 15% off *This model is only available seasonally. If it’s out currently, they’ll be back next warm season*

Wildling Feather (EU) – Sizes EU 36-48. The Feather sandals from Wildling are super lightweight and have great ground feel!

Read my Wildling Reviews here

And these are just a handful of options! Click here to see a complete list of barefoot sandals with even more choices. And if you’re interested in natural foowear options for more than summertime, I have a multitude of barefoot shoe lists for different age groups, activities, and weather! You can find a barefoot shoe for almost any occasion!

Conclusion

If your feet are capable enough to not need supportive shoes like Birkenstocks you will be more comfortable in your daily life. While everyone’s unique bodies and experiences impact how feasible this is for them, most of us have a lot more control over it than we realize. But don’t take my word for it. Try it out and see if it’s right for you! It costs nothing to start going barefoot more often and exercising your feet. Your body will thank you for the attention.

Reference Material

• The Benefits of Barefoot Shoes
• Foundational Foot Exercises
• How To Strengthen Your Feet With Floor Texture
• The Best Barefoot Shoes for Your Foot Type
• Whole Body Barefoot, by Katy Bowman
• Foot Health 101 Course from Gait Happens – I am also in their Foot Function Membership which I love
• How Feet Are Connected to the Pelvic Floor by Petra Fisher
• 3 Steps to Pain Free Feet from The Healthy Feet Alliance

Supporting Research

• Flip Flops Effect on Gait
• Musculoskeletal Rehabilitation Strategies
• Custom Foot Orthotic Intervention Caused Muscle Decrease
• How Over-Pronation May be a Dysfunctional Model
• Walking in Minimalist Shoes Strengthens Foot Muscles
• Shoes with A Narrow Toe Box Restrict Blood Flow to Heel
• The Biomechanics of Walking on Uneven Terrain
• Nerve Stimulation in Feet Affects Balance and Gait
• More on Nerve Stimulation in Feet and Locomotion

The post Why Birkenstocks Aren’t a Long Term Solution to Foot Pain appeared first on Anya's Reviews.

The Mobo board is a balancing device specifically engineered to retrain the foot. Unlike other balance boards, the Mobo board forces you to use the big toe to stabilize and is a powerful tool for rehab and prehab against common injuries. Read on for my experience testing out the Mobo board on my own weak ankle.

Mobo Board Review

Balance is a fundamental skill of human movement. The majority of our physical activity happens on one foot, so if we can’t use that foot to balance we’re setting ourselves up for future dysfunction. And yet most of us are hobbling around on feet that are essentially asleep, thanks to sedentary lifestyles and poor footwear.

The Mobo board is all about waking up the nerves and muscles in your feet and combining it with whole body movement. Because in order to balance well the brain must be capable of integrating the foot with the rest of the body. It’s purpose is to prepare you to go out into the real world with control and stability from the ground up.

Jay Dicharry, inventor of the Mobo board, has dedicated his career to human movement. Through countless research subjects and clients he has seen repeatedly how foot control (or the lack of it) is the downfall for so many people. The Mobo board is his way of helping as many people as possible stay healthy and injury free their entire lives.

How To Use it

The Mobo board is all about precision control, so using it for 5-10 minutes 3 times a week is all you need. There’s no use in overdoing it on the Mobo, it will only lead to sloppy movement.

You can find lots of exercises and variations to do on the Mobo website, the majority of which are quite simple. One I do often is called Foot Rocks where you simply rock the board back and forth. But don’t fly through your reps! This is about stability, so being focused and controlled is more important than doing lots.

Why It Works

The Mobo board is hard and grainy so that your feet get plenty of proprioceptive feedback, which in turn allows the nervous system to talk to the tiny muscles in your foot. Soft squishy surfaces are a type of sensory deprivation, making it harder for your brain to reach your foot, and therefore not ideal for training foot control.

The Mobo board also has a hole cut in it right where toes 2-5 go. This hole makes it impossible for your foot to work around the big toe, removing the ability to compensate. In order to keep the Mobo board still you must use the big toe, or you’ll be falling off the thing.

The fin placement is also specifically designed to be at the exact axis of pronation and supination in your subtalar joint. In other words, this is how your foot moves in real life. So training on that plane translates to real world motion.

Bulking up is not a replacement for precision control. Large muscle mass does not mean you can control your power! The Mobo board helps train your body to use the feet that everything else rests on (and depends on) for sustainable movement.

My Thoughts

The Mobo board was of particular interest to me because my right ankle has been unstable ever since spraining it almost 20 years ago. Switching to a barefoot lifestyle and focusing on my feet has helped a LOT, but I’ve still struggled with semi regular ankle pain. My work on the Mobo board the past 3 months brought to my attention that I walk on the outside of my right foot, which makes me more prone to injury.

Since doing the Mobo board regularly I feel more grounded with each step and I am having less ankle pain. It is obvious that I am not walking on the outsides of my feet as much, and that seems to be making it easier for me to stand a lot more each day. *BUT* it’s really important to note here that I also exercise my feet daily, wear nothing but barefoot shoes, and try to fill my life with as much movement and as little sitting as possible. Don’t expect the Mobo board to solve all your problems if you’re unwilling to make other lifestyle changes. Tools and technology are never a replacement for lifestyle, but rather a complement.

The hardest part about the Mobo board is that I need to be mentally engaged while doing it. I live a chaotic life running my own business with kids constantly around me, and carving out the time to focus for even a few minutes takes commitment. But I want results, and as with all things in life, it takes buy-in to get it.

How to Order

The Mobo Board costs $85 with free shipping if within the US. You can also purchase it in Europe, the UK, Australia, and NZ but there are some additional fees and shipping costs. You can return unopened Mobo boards for a full refund, or an opened Mobo minus a 15% restocking fee (customer pays return shipping in both cases).

My Mobo board was gifted (thanks!) but I ended up buying one for my parents for Christmas. They’re getting up in years; one has poor balance and the other has chronic ankle sprains, so it seemed like an extremely functional gift! I think they might have preferred chocolates, but I hope they get lots of use out of it. It shipped pretty quickly (Covid notwithstanding) and arrived a few days later.

Conclusion

There are so many ways to spend money on fitness, but products are only one piece of the picture. Tools like the Mobo board can help you access long lost muscles and tissues, but they work best as part of an overall lifestyle shift. One of the things I like about Jay is that he hasn’t lost sight of that and continues to educate the world about the importance of foot function. Whether you’re a practitioner or a lay person like myself, training your feet will go a long way to keep your body functioning. And the Mobo board just might be the thing that makes it all click.

My Mobo board was a gift from Jay Dicharry. This post is not sponsored or affiliated, and all opinions are my own.

The post Mobo Board Review – Not Your Average Balance Board appeared first on Anya's Reviews.

Researching barefoot shoes is going to yield some drastically differing viewpoints. Are barefoot shoes the answer to all that ails you? Or are they the devil reincarnate, a surefire way to destroy your foot health?

The truth is, it’s your feet that will save you, not the shoes. Yes I personally am 100% in the camp of “barefoot shoes or no shoes,” but not strengthening your feet when you switch to minimalist shoes is like wearing a cast for years and then not doing physical therapy when you take it off. Barefoot shoes will only benefit you if your feet can do what your old supportive shoes used to, and that requires MUSCLE. So if you are in search of a sustainable path to foot health then you need to be thinking about more than shoes.

In this post we cover 5 simple exercises for strengthening, mobilizing, and preparing your feet to be less reliant on supportive shoes. Whether you are a seasoned barefoot-er, actively transitioning to barefoot shoes, or just wanting to improve your foot health without making any big changes, these exercises are for you.

Short Foot

Short foot is an isometric exercise where you contract the arch of your foot by pressing your toes into the ground. When you do your foot should contract in the center and dome up, revealing an arch. This is a highly effective exercise for stabilizing the foot and is ground zero for function.

You might feel some cramping, and that’s ok! Hold the contraction for a few seconds and then repeat several times or until fatigue. Modify as needed, but with practice this exercise should become easier over time.

You can watch a video demonstration of the Short Foot exercise here.

Toe Spacers

Helping your feet spread out can go a long way to reduce pain and increase stability. Many of us are walking around on effectively bound feet because the muscles are so tightly contracted as to make them immobile – thanks to our tight shoes + weak muscles. Interlacing your fingers between your toes (or trying to! They’ll get there eventually) is the easiest way to increase your foot mobility. Do it while watching TV or during a business meeting (they can’t see under the table…) and hold it for as long as feels comfortable. Aim for at least 30 seconds.

If you’re really wanting a better splay, consider Correct Toes. They are a passive way to spread your toes while you go about your business, and once you have worked your way up to it they can be worn all day in your shoes. Read my review of them here.

Toe-ga

Oh toe-ga, how I love thee! Toe-ga is yoga for your toes, and can be done just about any time. I aim to do these exercises sporadically throughout the day, most days of the week. Eventually it becomes second nature to stretch and move your toes around, and your feet will thank you.

• Lift, spread, and reach your toes
• Raise only your big toe while keeping the others down, and then alternate (big toe down, other toes up)
• Raise each toe individually, then set them back down one at a time
• Add resistance by pressing your big toe into your finger

Don’t be discouraged if your toes don’t move yet. Doing the first exercise (toe spacers) and trying to move your toes is changing your feet, it just might take a little while before you can tell.

Roll Out Your Foot

Rolling out your foot on a ball such as these Yoga Tune Up balls is an excellent way to break up dense tissue and wake up the nerves.

I try to apply as much pressure as I can (some pain is ok, but nothing that shoots or makes you grimace) and hold it until I feel a releasing sensation. You can press and hold on an especially dense area, and you can roll forward and back, and side to side. If your feet are very tight and painful that might be only a little pressure and it can be a while before you notice a change. Better to go light and often than hard and infrequently.

Besides rolling the foot out on a ball, you can also try stepping on virtually anything that is textured and bumpy. This can ease tension, work muscles that don’t get used often, and desensitize the bottoms of your feet. I have this Rox mat in front of my bathroom sink that I step on daily, and I also stand on this Naboso Mat while I work. In warmer weather I walk barefoot outside every day and that alone has improved my feet a lot.

Balance

Yes, balancing is a foot exercise! I LOVE single leg balance work for bringing it all together, because your feet are connected to your core after all. I am very passionate about balance because I believe it has a huge impact on quality of life, especially as we age. A fall can be deadly, so I’d like to prepare my body today by honing my balance skills as much as possible. Here are a few things to keep in mind while balancing

• Keep your weight centered (don’t float forward)
• Keep your entire foot planted (your toes shouldn’t be popping up)
• Practice often

And here are a few ways to take your single leg balance to the next level

• Pass a kettlebell back and forth between your hands
• Lean forward and try to touch the floor (deadlift)
• Spread out like a star
• Walk on a balance beam
• Stand on a balance board
• Use a Mobo Board
• Add calf raises – calf strength is super important!

Extra Credit: Squat, Stand, or Sit on the Floor

The truth is, how we sit, stand, and squat (or not squat) all affects our foot function. If you sit the majority of your day in one position it will inhibit your movement, so try to add a variety of poses to your life. Stand often, sit on the floor instead of in a chair, and squat regularly to keep all your parts limber!

For even further learning, check out this great free foot strengthening course from The Toe Spacer.

Conclusion

If a part of your body is weak, you can strengthen it. Feet are just as adaptable to exercise as any other part of your body, and you CAN change them. So add a few foot exercises into your life and see what a strong foundation can do for you. If you add in barefoot shoes too you are well on your way to happy feet!

Like Video? Watch me do the exercises here.

The post 5 Simple Foot Exercises for Transitioning to Barefoot Shoes appeared first on Anya's Reviews.

By Petra Fisher

Are you walking in the way that’s best for your body? Better walking is the most powerful way to maximize the awesome benefits of barefoot shoes. 

Although minimalist shoes naturally allow our feet to get stronger and healthier, there’s actually a lot more we can do to get the most out of our barefoot shoe choices. Because here’s the thing: after so many years of wearing regular shoes (and sitting in chairs a lot) our bodies have adapted. These shoe and chair adaptations have a big impact on how we walk. And that means that the way we walk can actually cause problems for our feet and bodies in the long term. 

Today I’m going over the basics of better walking. I’ll share a simple exercise you can use to improve your gait and your foot function at the same time. You’ll walk away with happier feet, powerful tools for better walking, and you just might find that your ankles, knees and hips are happier too. 

Better Walking Basics

So walking is pretty complex. That’s one reason it takes babies so long to learn how to do it! But when you boil things down, there’s one really fundamental thing you need to know about it called ‘posterior push off’. 

When we walk, there are two main ways we can move our bodies forward in space. Most walking is a combination of both these propulsion methods.

Walking Can Be Controlled Falling

One way to propel ourselves is by leaning forward, letting gravity pull our bodies forward in space, and then catching ourselves with our front leg. This is essentially falling (because leaning doesn’t take much muscle) and then catching. If you ever google ‘walking technique’ you’ll see that lots of people call walking a type of controlled falling, and this is why.

Walking Can Be Like Paddling

The other way to push our bodies forward is called ‘posterior push off’. It’s a lot like what happens when you’re paddling a canoe or a Stand Up Paddleboard (SUP) – the standing leg pushes behind us and pushes our body forward. 

It’s hard to see in a human but here’s a link to a SUPping video so you can see what I’m talking about. See how these SUPpers push their paddles back so the SUP glides forward?

This posterior push off technique uses a lot more muscle than the falling technique. Our hamstrings and glutes get really involved on our working leg. And because the working leg travels behind us, it demands ankle mobility and hip extension as well. 

Benefits Of Better Walking

Most modern humans use about 90% falling and 10% posterior push off in our walking. That’s unfortunate, because this leads to a lot of long-term damage for our bodies. 

Our knees suffer, because they’re what’s catching us. And our hips suffer because they don’t get the loads that the knees are taking instead. Our spines, necks and shoulders get overloaded too because each fall causes a sort of mini-whiplash effect. And we miss out on the benefits of better walking, such as a super healthy pelvic floor and strong foot and leg muscles.

To walk better, it’s helpful to understand these basics. But what we really need is to improve our physical capacity so that we’re actually able to walk better.

Because the reason that we’re all mostly falling is our calves are short. And our hip flexors, hamstrings and glutes are weak. And our hip and ankle mobility is limited. All because of shoes (especially raised heels) and years of chair sitting. 

So let’s take a look at one powerful exercise that will help you get on the path to more posterior push off.  

Better Walking Begins With The Hip Hinge

The hip hinge – AKA the double calf stretch – is an amazing walking exercise because it helps us lengthen and strengthen the backs of our legs. It also helps us become more aware of our hamstrings so we can start using them when we walk. And it helps us disconnect our hips from our low back. So it’s one of my key exercises for better walking!

Here’s a video on how to do a basic hip hinge and the most common mistakes to avoid. 

So that’s the hip hinge basics. Hopefully your hamstrings already love it – it’s such a great stretch! 

Pro tip: try using this hinging technique when you bend down in real life for things like emptying the dishwasher – it’ll be a great way to get more hamstring length and strength!

Now let’s add on. 

Better Walking Fix #1: Feet Straight

Now here’s a simple but not always easy layer you can add to your double calf stretch AND to your walking that will help your feet be healthier.

It’s this: you need your feet to point straight ahead instead of out to the side. And when I say straight, I mean really straight. 

When our feet point outwards, it’s an instant bunion-creator. It makes us push off from our big toe joint instead of the big toe (creating bunion stuff), plus it stops our big toes from working right during our gait cycle. It also means wonky rotations all the way up to our hips, which isn’t great for our foot arches (as well as our hips and pelvic floor). 

Here’s what we’re going for:

Start by practicing feet straight on your yoga mat. Then add it to your double calf stretch. Then work in it in your real life, especially when you’re walking! But one word of caution – this looks like a small change but it can be a lot for your body if you’re not used to it. If you feel like it’s hurting you, back off and just slowly work on getting your feet straighter bit by bit.

Better Walking Fix #2: Engage Your Hamstrings

So the double calf stretch makes for a great stretch (and FYI, it’s actually using your hamstrings in a lengthened eccentric isometric which is one of the best ways to tell your body that you want them to get longer).

But we can also use this move to help learn what our hamstrings are supposed to FEEL like when we do that posterior push off. 

Learning to engage your hamstrings like this will help you connect with getting more of the good stuff when you walk. Here’s how I like to do it:

Connecting to your back line is easier as an exercise than it is when we walk. Try doing a few of these one sided lifts before you go for a walk to help really dial it in. 

And here’s your secret weapon: you need to find a gentle uphill to walk on. This will help increase the work the hamstrings have to do which will make them so much easier to feel! And of course, you’re gonna need some good minimal shoes for this, it won’t work in a raised heel. 

Better Walking Fix #3: Closed Chain Hip CARs

Hip mobility goes with happy feet like peanut butter goes with jam – you need both for best results. And better walking requires hip mobility! 

So now we’re going to take your hip hinge and juice it up so you can work on your hip mobility in all directions. 

This next version is called a closed chain hip Controlled Articular Rotation (CAR) and is a foundational mobility exercise. It’ll help you keep your hip tissues happy, improve your brain’s connection with your hips, maintain your ranges of motion, and access more of your hip stuff when you walk. Oh, and it feels great too!

I’d use this one as a warm up before you walk – it’ll help you optimize your hip movement. And it’s a great break during a hike as well! 

Better Walking Next Steps

This simple hip hinge – 3 ways – is a powerful tool to help build your walking capacity! But there’s definitely a lot more to learn and explore – walking is an incredibly complex movement pattern. 

I believe that there are 3 main steps to better walking:

• Wear shoes that let your feet walk naturally – that’s why we’re here on Anya’s site right?!
• Learn the basics of how we should be walking such as posterior push off and body alignment, but try not to overthink things when you’re truly out walking.
• Build your body capacity so that you have the physical ability to walk with better technique – that’s what we did today! 

If you felt like this was useful, you should also work on the other keys to a posterior push off: the pelvic list, hip extension, and general hip mobility. These are additional physical prerequisites that will help you walk better.

• Learn How To Pelvic List
• Improve Your Hip Extension
• Understanding Hip Mobility & Walking

This should keep you busy for a long time! Enjoy and happy walking in those adorable minimal shoes!

About Petra

After years of unexplained body issues, Petra discovered the world of movement. She left her career as a corporate lawyer to become a movement coach and world traveler. Natural movement transformed her health and now her goal with Petra Fisher Movement is to help others build a future where you can do what you love, forever. You can start building a better body right now by signing up for her free Fix Your Feet five day email boot camp.

The post Get Better At Walking With 1 Simple Exercise, 3 Ways appeared first on Anya's Reviews.

If you’re interested in foot health, you’ve probably been seeing those toe spacers all over the place. Are they really necessary? I’m all about foot function, but even I was on the fence for a while. So let’s break it down and talk about why they’re a thing. Read on for my full Correct Toes review.

Correct Toes can now be purchased in Anya’s Shop!

Why Toe Spacers?

Toe spacers are meant to realign your feet to their natural position. Most of us modern-day humans have been squishing our feet into tiny shoes our entire lives, and now they look more like shoes than feet. Spacers are a way of passively coaxing your feet back into their natural position with a full toe splay. Since toe splay is a powerful indicator for general foot health and lower extremity function, we want it!

It took years for your feet to look the way they do today, so it takes time for them to get back to what’s natural. This is what makes toe spacers so handy. You put them on and the work is being done while you go about your life: they’re a foot exercise you can do while sleeping! The effect of toe spacers will be most powerful when combined with barefoot shoes and other foot exercises, but you get a lot of bang for your buck with spacers alone.

A Word of Caution!

There is one caveat. Just like shoes, toe spacers can deform your feet if they are not anatomical. We’re interested in improving foot function, not having the widest toes possible. So I advise against putting on the cheapest pair of spacers you can find until you’ve done your research. No spacers are better than bad spacers, which is why I am recommending Correct Toes in this review. What makes Correct Toes great? Keep reading.

Correct Toes Review: The Benefits

Correct Toes were invented by podiatrist and runner Ray McClanahan as an alternative to standard “foot care.” He learned through research that toe splay is vitally important to foot function and set about finding a solution to the root cause of foot pain.

Correct Toes are made of medical grade silicone and come in 4 sizes. They are flexible, a little stretchy, they hold their shape through wear, wash off easily, and are ANATOMICAL. We’ll get to why this is so important in a minute, but first let’s talk about how Correct Toes benefit your feet.

Foot Alignment

Getting your feet aligned helps with a whole host of issues. Bunions, Hammer Toe, Morton’s Neuroma, and even my own Hallux Limitus and flat feet, are all conditions that can be improved from proper toe splay and strong intrinsic foot muscles. Just getting your tissues properly aligned can help a lot with foot pain, and in some cases resolve the problem altogether. We know that our feet are malleable because they have taken the shape of our shoes. So it stands to reason that we can shape them back.

For a long time it was believed that bunions were genetic and there was nothing to do about them except surgery, but it’s time to say buh-bye to that thinking. While there is a genetic component to just about everything, including bunions, research has shown for a while now that foot deformities can be corrected and prevented!

Improved Foot Function

Besides the benefit of foot alignment, when your toes are splayed you are able to activate your arch more easily (aka natural arch support). This is where benefits come in even if you don’t have bunions or other deformities.

It’s very likely you’re not using your feet much when you walk or exercise. Decades of restricting your feet make it hard to access those muscles and nerves, and most of us hobble around on dormant feet. Wearing Correct Toes while moving helps you engage that foot, which provides stability all the way up through the ankle and even to the hips and glutes.

Better movement is an immediate benefit you get from wearing CT, but it also helps you re-learn those patterns so you can continue to move well after you’ve taken them off.

Looks deviate from function here. A foot that looks “good” (aka toes are straight out) might not be helping you at all while you move, whereas a foot that looks ruined by shoes could be a total bad-ass at supporting your body. Active feet trump pretty feet.

I personally have a very good toe splay when I want it, but I still need to consciously think about engaging my feet when I move. With Correct Toes on I am primed for foot stability, and the more I wear them the more natural it becomes to use my feet. Engaged feet are foundational for all functional movement, which is one reason why Correct Toes are considered a performance enhancer

Blood Flow

One of the secondary benefits of toe spacers is that they bring blood to your feet. Foot injuries turn chronic for a lot of people and one factor is a lack of sufficient blood flow. More blood = faster healing. Feet that are not used very often and/or squished into restrictive shoes are just not going to be getting much circulation, which is detrimental to health. When you put on a pair of toe spacers blood flows to the area, and blood is queen.

Common Questions About Correct Toes

Will They Fix my Feet?

Good toe spacers like Correct Toes can actually change the way your feet are physically structured. But that doesn’t necessarily mean you’ll get picture-perfect baby toes after using them. Foot health is all about function over form, and you can expect to see improved function and fewer symptoms with strong aligned feet. Will your bunion completely disappear? I can’t say. Some people will use them for a while and find they don’t need them as often once the acute problem has resolved. Other people, like my own mother, will wear spacers forever to keep the toes from turning inward. Every experience will be highly individualized.

How Long Does it Take?

The thing about Correct Toes is that you get benefits immediately. The stretching of the feet, blood flow, etc all work to make your feet feel better right then and there. But if you are dealing with a bony deformity, you might need to be spacing your toes out for a long time, or for life. Same goes for a soft tissue problem like plantar fasciitis. There’s no way to really know what your journey to functional feet will look like. Combining your spacers with healthy footwear and lots of strengthening exercises is a great idea if you are looking for big change.

What If I Already Have Spread Out Toes?

I didn’t think of getting toe spacers myself for a long time because I can move all my toes individually and splay them wide. But that is only when I’m actively engaging my feet. Passively my toes still like to hug each other, so when I put on a pair of Correct Toes I still get extra width. That gives me increased stability while moving and the extra blood flow never hurt nobody.

Do I NEED Correct Toes? Maybe not. But I’m getting benefit out of them and since my foot health is very important to me I am going to continue using them. I consider it to be a natural pairing with all the other things I do to take care of my body.

Should I Wear Them While Active?

Having space between your toes is one thing. Having strong feet that are fully engaged is another, and wearing Correct Toes while being active is powerful. I really enjoy wearing mine while I do exercises and walk around the house, but I do all those things barefoot (and no, they don’t slide off my feet. If they do for you, wear them with socks). I don’t, however, love wearing my Correct Toes inside shoes, even shoes that are wide enough to accommodate them. The spacers are designed to give your toes room to wiggle and move, but it’s an odd sensation that I haven’t gotten used to yet.

If you plan to wear your spacers inside shoes, make sure they are wide enough to comfortably accommodate them. You can find lots of great recommendations for shoes with a wide toe box over in my Shoe Lists category!

How Long/Often do I Wear Them?

It can take a while to get used to toe spacers. As with most things, hurting yourself is not a good idea. So start with short periods of time and work your way up as you are comfortable.

There has been no irritation for me from the silicon, but it can be a pretty strong stretch. I have wide toes, and the first few days I wanted to take them off after 30 minutes or so. After a week I could wear them long stretches and didn’t notice them at all. For my husband the process was slower: the first week he was only wearing them for about 5 minutes at a time before ripping them off, and has been working up from there. My one “rule” is to not overdo it, like you would approach any stretch for the body. Sensations are good, pain is bad.

How Do I Make Modifications, Fit Issues, Etc?

One of the best things about Correct Toes is that it comes with an extensive guide to customizing your toe spacers to your feet. I did not modify mine, but there are MANY things you can do to get a custom fit. Be sure to check this out if you are having trouble with your spacers for any reason. You can find all the info you need here.

Why Do They Cost $65?

And here is the big question. Why do they cost so much?? You better believe I asked the same thing when I first looked into Correct Toes. Now that I have a pair and have researched the brand I can answer it. Correct Toes offers an incredible amount of resources and support so that you can actually make progress on your path toward foot health. Besides a wealth of information in the package that arrives at your door, you also have access to customer support and tons of guides on their website. Everyone who works for the company understands principles of foot health and will answer your questions. The product itself was thoroughly researched and expensive molds were purchased because foot health is the goal, not a huge profit margin. They are in fact better quality than cheaper alternatives, but you’re also getting a lot more than toe spacers when you purchase.

Correct Toes Vs Amazon Spacers

The truth is I’m pretty cheap. A 3-pack of toe spacers for $10 from Amazon is an almost irresistible pull, so I had to try some to compare. Spoiler alert: they’re not great. But I’ll let you see for yourself.

One Size

Correct Toes come in 4 sizes. Cheapo toe spacers? They are one size fits all. I wear shoe size 36 (Women’s US 6) and a small in Correct Toes. My husband wears shoe size 47 (Men’s US 13) and a size large in Correct Toes. But with the Amazon spacers, we both tried on the same size.

On me the Amazon spacers were definitely too bulky for my feet and pushed my toes out too far, but were somehow still tight and restrictive. On my husband, the spacing of his toes looked about right with the Amazon spacers, but they were REALLY tight around each toe.

Too Thick

You can see in the above videos that the Amazon spacers are really thick in between each toe. This pushes my toes at extreme angles and does not allow them to move freely. Correct Toes are genius because they insert space between your toes, but your toes can still move up, down, and side to side! This is exactly what you want your feet to be doing, and it also allows them to rest in a natural position. Amazon and other cheap spacers don’t give your toes a choice, because they are abritrarily spaced. You may get a good stretch in them, but wearing them for long periods of time or while active could change your feet in ways you don’t want.

This is how I feel about lacing your fingers in between your toes (see the end of this post for an example of this exercise). It is an extreme stretch that gives you lots of blood flow and loosens the tissues. It works great as a 30 second- 1 minute exercise. Would I want to walk around with fingers in between my toes all the time? Hell no. These one-size-fits all spacers are the same way. Fine for a little while, but not long periods.

Just Plain Cheap

The Amazon toe spacers are obviously lower quality and cheap. They’re harder to keep clean, and my mom (who has been using cheap silicone spacers for years) reports that they shrink over time. You get what you pay for. The End.

Conclusion

So are Correct Toes worth it? If you have a chronic foot issue, then I say yes. Feet are important, and if they are hurting you I wouldn’t mess around with cheap options. If you already have thriving feet but really want to improve your performance, then again yes. Go with what’s best rather than risk hurting yourself. If you are on the fence and not sure about dropping $65 on foot care, I understand. If you decide to go with a cheap option make sure you are tuned in to your feet and use them only for a short duration while resting. There’s a good chance you’ll circle back around to Correct Toes in the future!

Are you trying to improve your foot health? Foot exercise are the best way to get started and completely free! Check out my 5 Favorite Foot Exercises here. And if you’re serious about your foot health, you should also be considering the shoes you want. Check out this post on why barefoot shoes are best for your feet for more info.

The post Correct Toes Review – Are They Worth It? appeared first on Anya's Reviews.

Barefoot shoes have a reputation for being “weird.” I remember the first time I saw a pair of Vibram 5-Fingers. They were so bizarre looking that I couldn’t hear the benefits of them. Even when my best friend told me she ran in minimalist sandals my eyes glazed over, it was in one ear and out the other. The whole idea of flimsy, unsupportive shoes as GOOD for your feet flew in the face of everything I had been taught. It was just too different.

But the way we’ve been dealing with foot pain isn’t working. Stiff supportive shoes and corrective surgeries are not giving people the relief they need. So maybe different is exactly what we need.

In this post we’re going to break down the idea of barefoot shoes to show that 1. they’re actually not weird, 2. they’re a viable solution to common foot ailments, and 3. there are things you can do today to have healthier feet.

Why Don’t I Wear Normal Shoes?

You see, I’ve run the whole gamut of supportive shoes and orthotics. A nasty case of tendinitis at the age of 9 landed me in my first pair of orthotics and after that it was supportive shoes year round. I noticed I had discomfort if I ever strayed too far, so I didn’t question it.

When I saw my podiatrist as an adult after months of intense foot pain, she reaffirmed this to me and put me in even stiffer, MORE supportive shoes. In some ways I’m grateful to her and my injury, because when this advice turned out to be TERRIBLE for me I was finally ready to accept new knowledge into my life.

*Want to hear more about this saga? Read my full barefoot journey here.*

Fortunately, my sweet friend reminded me about minimalist shoes and sent me a copy of Whole Body Barefoot by Katy Bowman. The rest is history. Today I wear absolutely nothing but minimalist or no shoes and my entire body is stronger, more stable, and functioning better than it ever has in my life.

In fact this experience was so life-changing that I now spend my time breaking down barriers to healthy footwear. This website is all about showing you how awesome minimalist footwear can be and making it easy for you to find what you love. One choice (your shoes) can impact your life in countless ways.

So what do you think? Are you ready to think about feet and shoes in a new way?

What Is A Barefoot Shoe?

“Barefoot” shoes are so-called because they let your feet move as if barefoot. Most shoes inhibit our foot function, to our detriment. So in order to keep our feet strong and mobile our shoes must have the following characteristics:

Completely Flat

A completely flat shoe keeps the center of gravity over the heels, where we are most stable. Heeled shoes (even small heels like the ones found on tennis shoes or the flats shown above) push us forward and force compensations throughout the spine to stay balanced. This causes some parts to be over worked and others to be under worked, aka IMBALANCE. Being in shoes that are zero drop is critical for whole body alignment.

Foot-Shaped

We entered this world with beautiful fan-shaped feet and toes. Choosing shoes that follow the natural curves of the foot allow them to keep looking this way! But more importantly, it allows them to continue to function. Our feet take the shape of the shoes they are in. So if you spend most of your time in squished pointy shoes your feet are going to start looking the same way, which can eventually lead to bunions and other toe deformities.

Flexible

Feet are flexible; shoes should be too. Stiff shoes effectively bind the intricate muscles of the foot, muscles that will waste away if not used. Shoes that move with the foot allow those muscles to stay strong and supple, paving the way for a lifetime of stability. When the range of motion in your feet doesn’t get used regularly, the result is limited mobility followed by pain.

No Arch Support

Flat feet can cause a lot of problems in your body, but sticking a support under there completely takes away the opportunity for your muscles to work. It also locks the foot into a single position, when it actually should be flattening out a little bit with each step. Weaning off arch support can take time, but in the end it’s much better for your long-term foot health.

Secure to the Foot

In order for your feet to do their job they can’t be worrying about a shoe falling off. Flip flops and ill-fitting shoes cause you to grip your toes and slam your heel to prevent them from going flying. Feet simply can’t move effectively in a shoe that’s sliding around, which has ripple effects throughout your body.

Thin

The ability to balance is a hugely important skill for a human, and our feet are a key part of it. Thin soles allow you to maintain a connection with the ground, making it easier for you to move confidently and strongly. Thick soles prevent your nerves from sensing where you are in space, which leads to sloppy movement.

Why Should You Try Barefoot Shoes?

Many people will benefit from wearing barefoot or minimalist shoes*. And this is why.

1. It’s Natural

Feet have carried humans through life without additional support for thousands of years. The need for constant foot support in the form of orthotics and stiff shoes is a modern plague, and one that largely affects the developed world. But we know (‘cuz science) that feet aren’t fundamentally flawed. Rather our modern lifestyles are. Excessive sitting combined with restrictive shoes from an early age put a real damper on our ability to move freely. So if you think of “foot pain” as a symptom of a larger problem, then an orthotic starts to sound more like a Tylenol than an actual solution. Yes it’s easy and quick, but it does nothing to fix the reason for your pain. Free feet are natural feet, so let’s figure out a way to REGAIN that function, rather than mask our problems.

2. Feet Are The Foundation

Foot function has a HUGE impact on our bodies. There is a kinetic chain running from our big toes, through our arch, up our legs and into the hips and spine that affects everything we do as humans. If your feet can’t move well enough to engage the rest of the chain, you get a whole host of issues you probably didn’t realize were connected to your feet. Like knee pain, back pain, etc. Sometimes you get the reverse too: An issue with your pelvis could be the reason for your throbbing big toe. If you are here because you have foot pain, you’ve probably become acutely aware of how much it can impact your life. Feet are a seriously underestimated part of our bodies, and turning our attention to them will come back in dividends throughout our lives.

3. They’re Cool

Ok, some barefoot shoes look weird. But thanks to a change in the tides, there are so many that look great! I have watched the market increase rapidly over the last few years, and today there is a shoe for everyone and every occasion. We’re talking weddings, work, date night, even the military, for men, women, kids, and tweens. You DON’T have to stick out like a sore thumb to have happy feet. In fact, I am adamant about NOT looking weird in my shoes. If you stick around you’ll see that you don’t have to compromise on your style to wear healthy shoes.

4. Small Change, Big Results

The simple act of choosing better footwear is one choice, but it impacts your body over and over. For me, barefoot shoes are a one way street: once I experienced the freedom there was no going back. Being out of pain has made me a happier, better person and I wouldn’t trade that for anything. But especially now that there are so many barefoot shoe options to choose from, there is no need to accept foot pain as just a fact of life. You don’t even have to be an obsessive foot nerd (like I am) to enjoy better quality of life from your stronger feet. The small change of better shoes is a gift to yourself that keeps on giving.

But What About Foot Support?

Because I grew up with foot issues I have heard this refrain over and over. What about the support? Don’t our feet NEED to be supported? We’ve all heard it. And the truth is, some feet do need to be supported, at least for a time*. But currently we are binding and restricting perfectly healthy feet without even considering why they are hurting in the first place.

Unnecessary support leads to weakened tissues, because who needs muscles when you can just rely on your shoe! Carefully and mindfully learning to use your feet the way they were born to often eliminates the need for support. Take myself for example. Reliant on orthotics for 2 decades, I now go completely without support 100% of the time. It took me a couple years to build up the strength to get there, but flat feet are in my past. So it’s time to put away the notion that all feet need to be supported. There are things we all can do to have stronger, healthier feet, and it doesn’t take odd-looking shoes to get there. You can dig deeper into why arch support isn’t a long term solution here.

Now you know all the hype about barefoot shoes, watcha gonna do about it??

How Do I Get Started?

For detailed information on who should wear barefoot shoes, how to transition your body, and how to find your perfect pair refer to The Ultimate Barefoot Shoes FAQ.

Check out my Find Your Footing Workshop for everything you need to make the transition to barefoot shoes easier and more successful

Here are some more great resources to start with!

1. Wake Up Your Feet

Before grabbing yourself a pair barefoot shoes, here are some simple exercises to help regain foot function. Changing your footwear changes a lot of things about your body, so it’s a really good idea to pair it with restorative exercises.

5 Foot Exercises for Transitioning to Barefoot Shoes

2. Pick Out Your First Pair of Shoes

My general philosophy is to err on the side of caution and transition slowly. Beginning with exercises and being barefoot as much as possible is an excellent way to start, but if you want to take it to the next level you’ll need new shoes. Here are some recommendations to get you started. If you’re looking for shoes in a specific category, like work, be sure to check out my other shoe lists and subscribe to see all my new reviews. And if you want a taste but are nervous to invest, read my Affordable Barefoot Shoes post for options as cheap as a few dollars.

Barefoot Shoe Brands for Beginners

All Time Best Barefoot Shoe Brands

Best Affordable Barefoot Shoes

3. Dig Deeper

Meaningful change takes time, and there is no one-size-fits-all approach here. If you’re committed to feeling better in your body then consider this the first step of a lifelong journey. It’s worth it. Go slow. Be patient. And love your feet!

Want more? Here are some additional resources to sink your teeth into, then follow me on Instagram and subscribe below to stay in the loop!

Barefoot Shoes FAQ

Discount Codes

The Barefoot Shoe Finder

Glossary of Terms

Here are some terms you’re likely to hear in the world of barefoot shoes!

*This is not a substitute for medical advice. If you have persistent pain, chronic health issues, or a diagnosed musculoskeletal disorder please consult a professional. This information can still have an impact on how you approach footwear, but you may need to modify your approach to make it safe and effective for you.

The post Are Barefoot Shoes The Solution To Your Foot Pain? appeared first on Anya's Reviews.

You might know me as the barefoot shoe queen, but it wasn’t always like this. I’ve run the whole gamut of foot issues, orthotics, & supportive shoes and when Vibram Five Fingers were the rage I was clinging to my arch support. But after years of increasing foot problems, I swung the other way.

Here is my story of how I came to barefoot shoes as a solution to my chronic foot pain.

My Background with Foot Pain

Sometimes I am accused of having the “right genes” for barefoot shoes, but the reality is when it comes to physical performance I’m on the shallow end of the gene pool. You see I have a connective tissue disorder called hypermobility spectrum disorder, and that makes me the perfect candidate to NOT wear barefoot shoes.

I started having foot pain at the ripe age of 9. I developed painful ankle tendinitis for no apparent reason and was prescribed orthotics to correct my flat feet. While it did help with the tendinitis, it was around this time that I also developed chronic fatigue, headaches, and neck pain. I was your typical nerd – bookish, unathletic, sick often, and twiggy. But I was bright and had a happy disposition, so made it through life without too much trouble. 

As I got older I found it harder and harder to move my body. I was prone to injuries and aches that never seemed to heal – an aching ankle, a swollen knee, a low back twinge, a persistent crick in my neck, etc. I often wondered what was wrong with me, but doctors assured me that everyone is tired and achy and my ailments were common and minor. 

And so it went on like this, with the pain slowly creeping up on me. It wasn’t until I was pregnant with my second child that it moved in permanently.

What before had been an intermittent annoyance was now a constant disruptor to my life. And the biggest source of pain was my right big toe. I found shoes intolerable because they all irritated my big toe, but walking without shoes was also unbearable. I hobbled around until son #2 was born and then headed to the podiatrist for a diagnosis.

Diagnosis: Your Feet Are F***ed

The diagnosis was essentially “Your feet are f***ed and you need to wear orthotics and stiff orthopedic shoes every day the rest of your life.”

Being in the state I was, I felt I had no other option. So I started wearing supportive shoes at all times so that my big toe never bent. This didn’t solve the issue (obviously) but it did get me out of acute pain.

I kept waiting for things to get better, but they did not (again, predictable) and I could never be without shoes. If I wasn’t wearing them, I crawled on my hands and knees. At 29 years old without major health issues aside from my lax connective tissue, this didn’t seem right. Why was my body not working?

Out of the Frying Pan Into the Fire

After 6 months or so I went back to the podiatrist. This time she ordered an MRI and found that I had bone marrow edema (fluid in the bone). She ordered me off my foot for 6 weeks to let it heal.

What had been a comedy of errors before now took a dark turn. It’s difficult for me to describe this time of my life. I had a tiny baby, a toddler, and a home business that I managed while my husband was at work. My body was already very weak and I had postpartum depression. In addition, close members of my family were experiencing their own health crises that I needed to help with. I was simply not ok.

During this 6 weeks I was in a boot, then a knee scooter, then a cast. All in efforts to get me completely off the foot because supposedly that would get me out of pain. My memory of this time is carrying my baby in my arms while I attempted to walk around on my knees (ouch!) to tend to my family’s needs.

Somehow, I survived the 6 weeks. But to my dismay the troubles didn’t stop there. Despite all that effort, my foot still hurt SO BADLY. Worse than before even. But now I also had severe back pain, ankle pain, and was so weak and discombobulated I couldn’t remember how to walk.

A Paradigm Shift

By this point I had decided not to go back to the podiatrist. So as I lay around the house on my back I started doing research on foot pain and peppering anyone I could find with questions.

I discovered a Gonstead chiropractor who adjusted external joints and I booked an appointment ASAP. He gave me more knowledge on foot mechanics in my first appointment than I had ever gotten in my life to that point, and he gave me hope that my big toe could function again. He also was the one who showed me I had scoliosis and lordosis/kyphosis in an x-ray (which he also believed could be rectified). For the first time I was being told that something could be done!

Around this time my best friend and soulmate suggested I read Whole Body Barefoot, by Katy Bowman. She sent me a copy of it on Audible, and I started listening to it right away. That book along with the findings of my chiropractor put an end to my downward spiral. It was all up from there, baby.

My Healing

Now for the good stuff! Suddenly a fire was ignited inside of me. I would not settle for this. I would not be told what I could and could not do, and I WOULD NOT STOP. My life was changed in a moment, all because I now believed I could do it.

It took over a year, but I weaned myself off arch support and cushioned shoes and made my way incrementally over to barefoot shoes. I haven’t looked back.

During this time I noticed a huge void of information on barefoot shoes, which is why I started this barefoot shoe blog! It is now the top source for all things natural footwear, so be sure poke around if you’re looking for shoes. I recommend starting here.

But there was a lot of work to do before I would start seeing the benefits. Here are the things I changed so I could get my life back.

Better Shoes

I immediately started looking for shoes with a wide anatomical toe box (but not a barefoot shoe). I was able to find some Altras at my local running shoe store, and they were like heaven on my feet. My poor big toe that had been through so much could finally lie straight inside a shoe!

I swapped between Altra’s and Birkenstocks for several months to manage the pain, while I prepared my body to move to a more minimal shoe (more on that in the next section). After several months I got my first true barefoot shoe, but still used a supportive insole in them for a while as my feet got stronger.

I learned along the way that it’s a good idea to keep a hold of a few comfort shoes for when you have bad days or get injured, but boy is it amazing how feet can adapt. After decades in orthotics I have now been without arch support in my shoe for 7 years. I am comfortable in minimalist shoes and even being barefoot the vast majority of the time! You can see here how much my feet have changed over the years – they are stronger and more resilient than ever before. And barefoot shoes allow me to foster that capability.

Better Foot Function

While shoes are an important part of the conversation (unless you don’t wear shoes), they are only one piece of the puzzle. For myself and many others, improving your foot health requires some additional work. So while I was investigating shoes I also began incorporating these foundational foot exercises into my weekly routine so that I could comfortably walk and stand without the ultra supportive shoes.

The biggest takeaway for me here was that in order to build strength you have to intentionally load the tissues. Feet that are stuffed in rigid supportive shoes don’t have to work – and that leads to atrophy. So I began to think about rehabilitating my feet the same way you would rehab an injured shoulder or knee. It was time for my feet to go to the gym!

Better Whole Body Function

Feet are the foundation of our bodies and affect everything all the way up to our heads, but it’s also true that the rest of the body affects the feet. So it’s important to build strong stable joints throughout the entire body. For me, the most useful tools to that end have been the following:

• Walking more – I was only walking about 1,000 steps a day when I started this journey. Increasing that to 5-10K was a huge achievement for me!
• Physical therapy – they can help you spot treat trouble areas!
• Pilates – this exercise modality has been life changing for me
• Daily spinal/joint care – I don’t follow a specific routine, but I make sure to take my joints through their ranges of motion as much as possible so I don’t get stiff. Some people love CARS for this, and I also enjoy a dynamic living space to keep me moving.

I had to start out very slow, but I worked hard and within a couple months I noticed that many things in my life were getting easier as I became stronger. I could stand for longer periods of time, my knees weren’t bugging me, and I had more energy.

My feet also started changing. My arch lifted up off the ground and my toes began to spread as my hips got stronger. I learned the value of pushing myself to the point where my body built muscle, but not to the point were I was inflamed. I looked after my body, resting when I needed and pushing myself once I had recovered. After a lifetime of being sedentary I had somehow become one of “those” people. You know, the ones who actually like to exercise.

Consulting With Professionals

In addition to seeing a physical therapist, I also greatly benefited from doing a few virtual consultations with Gait Happens in 2020. They helped me identify some core/pelvic floor issues that were getting in the way of my progress. This is common, especially after pregnancies.

And another useful course I took was the Whealth Hypermobility Course (you can use code ANYASREVIEWS for $200 off).

While everyone will benefit from moving and strengthening, hypermobile folks ESPECIALLY need to tend to their joints to keep them stable. As I got stronger my posture naturally improved along with it and everything about life got easier.

Other Lifestyle Optimizations

I also simply can’t neglect to share that changing my lifestyle as a whole has had a huge impact on my pain and mobility.

Getting better sleep, eating a nutrient dense diet (limiting processed foods & refined sugar), and going outside daily have all been major pillars in my recovery process. And of course, the nebulous advice to “manage stress,” which for me has looked like breathwork/meditation (I like boxed breathing), nurturing important relationships, living authentically & honestly, and minimizing contact with toxic people/spaces.

It’s hard to quantify how much all these things have affected the physical pain I experience, but I would guess it accounts for nearly half of my progress!

Takeaways

I still have injury and pain show up occasionally – that is a part of life. But I have learned how to deal with it in a sustainable way. I have no doubt that I will continue to see results as time passes, because bodies are amazing that way! While it might be disappointing that there are no silver bullets, the good news is that even small changes can add up to huge results over time.

I know many of you are going through the same quest for answers right now. So I’m inviting you to join me on this journey toward long term foot health. Because that means freedom in your life to do the things you love!

Besides a whole host of resources that will always be available to you on this blog, you also can get weekly news and tips in your inbox by subscribing to the Barefoot Shoe Digest.

And you can download this special barefoot shoe workshop and resources that I created with movement expert Petra Fisher to help you on your way.

This is my story, not medical advice. You should always check with a doctor if your pain is persistent or unexplained.

The post My Journey to Strong Feet & Barefoot Shoes appeared first on Anya's Reviews.

What started out as intermittent toe pain increased steadily until I was in severe pain constantly and couldn’t have anything touching my right big toe. After seeking out the advice of a podiatrist, I started wearing thick supportive shoes at all times. This calmed down the inflammation significantly, to my relief. But I could never be without these shoes. And anything that pressed down on my toe caused a lot of pain. It hurt to even shower without shoes on. If I got up in the middle of the night to go to the bathroom, I slipped my shoes on before walking to bathroom.

After a few months of this, I went back to the podiatrist. I was ordered off my foot for 6 weeks. To say that was difficult would be the understatement of the year. I was miserable. Hell, my entire family was miserable. But I followed her advice and after the 6 weeks I was SO MUCH WORSE OFF than I was before. My entire body was out of alignment from the crutches and limping and I was in constant pain. When it came time to start walking on my right foot again, I discovered that I had a new problem: intense peroneal and achiles pain. Now I couldn’t even walk.

It was around this time that my dear friend Miranda introduced me to Katie Bowman (or KB as we affectionately call her ;). Miranda sent me a copy of this audiobook which I immediately devoured. I was rock bottom, and anything that gave me hope I could move again was welcome. So I started the trek upward; doing KB exercises and reading KB book after book after book. After a year of consistent stretching, exercise, and visits to a Gonstead Chiropractor, I removed the orthotics from my shoes and started walking barefoot.

Since then, I have religiously worn only shoes that are completely flat and flexible, with an untapered toe box. I have had some setbacks, including some issues with my big toe and ankle that have required continuing visits to a chiropractor and some physical therapy, but I now walk pain free. My entire body is healthier and stronger, and I feel like I can MOVE. I am still on a path toward more strength and better mobility and have a lot of room for improvement, but going “barefoot” is one of the best things I’ve done for body.

*I am not a medical expert, just here to share my experience. Please do your own research and consult your healthcare physicians before trying anything new*

The post Why Barefoot? appeared first on Anya's Reviews.