Welcome, I’ve titled this *Barefoot and Womb Health*, yet in this post, we’ll explore the topic holistically to reveal how it impacts your entire body—not just your womb. So, if you're curious about how to restore the natural shape of your feet, support unhealed injuries, and improve organ health, or maybe you're questioning what to put on your children's feet, this is for you!
Why have I decided to share a whole blog on FEET?
Well, since meeting Ilan in 2019, I’ve been more mindful about my shoes—specifically, how thick or restrictive they are. Ilan wouldn’t stop going on about the thickness of my cork sandals and how my little toes were so crunched up - such a strange initial interaction lol.
Since then, I’ve practiced barefoot walking and welcomed barefoot shoes into my life, and I haven’t looked back.
Not only have I noticed improvements in my own posture and 🦶 health, but I can also see the positive effects it has on my daughter’s feet, they’re wide, strong, and healthy!
In 2021, I had the opportunity to interview Kelly Fonder, the founder of Barefoot Shoe Guide, a valuable resource for anyone interested in learning more about barefoot shoes and the benefits of natural movement. Listen HERE - Depths of Motherhood Podcast
During our conversation, Kelly shared insightful information on how barefoot shoes can promote healthier foot development and align with our body’s natural biomechanics - especially important for newborns.
In this blog, let’s explore the history of barefoot walking and why embracing it can be such a game-changer for our lives.
The History of Barefoot Walking: A Journey Through Time
Humans have been walking and running barefoot for most of their evolutionary history. In fact, researchers suggest that humans only started wearing shoes with soles about 40,000 years ago.
The oldest shoes discovered to date were sandals found in Oregon by archaeologist Luther Cressman in 1938. These ancient sandals were made from plant fibers and date back approximately 10,000 years, highlighting how our ancestors adapted to their environments without the modern luxury of footwear.
Interestingly, barefoot walking was the norm for many cultures until relatively recently.
Shoes, as we know them today, are a relatively modern invention, becoming more commonplace in the last few centuries. The Industrial Revolution in the 19th century marked a significant shift toward mass-produced footwear, making shoes accessible to people across the world.
Before this period, many people walked barefoot or wore simple sandals made from leather, plant materials, or even animal skins.
Footwear Fashion: How Our Shoes Shaped Our Health
Growing up, the shoes that were fashionable often weren’t the most foot-friendly. I remember wearing a mix of pointy-toe, foot-crushing shoes, thick-soled sneakers, and wedges— and, everything in between. The amount of blisters and black toe nails I experienced says enough!
The truth is, that the shoes we wear have a huge impact on how our feet develop and how the rest of our body functions. From how we walk to our posture, organ health, and mood. The footwear choices we make influence much more than we realize.
Let’s take a look at five key ways that certain types of shoes can affect our health:
1. Foot Deformities
Shoes with narrow toe boxes, like pointy-toe shoes, can lead to conditions like bunions, hammertoes, and overlapping toes. These deformities occur when the toes are forced into unnatural positions, restricting their movement and damaging their structure over time.
2. Poor Posture and Organ Health
High heels and thick-soled shoes can shift the alignment of your body, leading to poor posture. This misalignment affects the spine and can cause discomfort or even chronic pain in the back, hips, and knees as the body tries to compensate for the uneven weight distribution. Research from The Clinical Biomechanics Journal suggests that high-heeled shoes alter the natural curvature of the spine, leading to increased strain on the lower back and pelvis (Pavan et al., 2003). Over time, this poor posture affects not just skeletal health but also internal organs. The misalignment of the spine can compress the digestive and reproductive system. This imbalance can also restrict breathing, limiting lung capacity and the nervous system.
3. Weakened Foot Muscles
Shoes with thick, cushioned soles may feel comfortable at first, but they can limit the natural strengthening of the foot muscles. Over time, this lack of muscle engagement can make your feet weaker and less capable of supporting your body properly. A study published in The Journal of Foot and Ankle Research showed that wearing supportive footwear with excessive cushioning can reduce the foot’s ability to engage key muscles, leading to weak arches and foot instability (Zhao et al., 2017). When the feet aren’t working as they should, it can ripple through the body.
4. Restricted Natural Movement and Reproductive Health
Shoes that are too stiff or tight can restrict the natural movement of your feet, preventing them from flexing and spreading as they should. This limits your ability to walk with an efficient gait and reduces overall foot flexibility. For women, this can be particularly problematic as the movement of the feet and pelvis are intricately linked. When the feet can’t move naturally, the pelvis may become misaligned, which can affect womb health and reproductive health. Research in The Journal of Women's Health Physical Therapy suggests that pelvic misalignment can contribute to painful menstruation, cramps, and issues with fertility (Trompeter et al., 2015). This misalignment can also lead to muscle tension in the pelvic floor, which can impact sexual health and postpartum recovery.
5. Increased Risk of Injuries and Impact on Mood, Sleep, and Hormones
Wearing shoes with unstable heels, like wedges or heels with no arch support, can increase the risk of ankle sprains, falls, and other injuries. These shoes throw off your balance and force you to compensate with unnatural movements, which puts strain on the rest of your body. This can also affect your mood, sleep, and hormone production. A study in The Journal of Orthopedic & Sports Physical Therapy found that long-term poor posture from ill-fitting shoes increases the production of stress hormones like cortisol, which can disrupt sleep patterns, lower energy, and contribute to mood imbalances (Michaud et al., 2007). When your body is constantly under stress or strain, it triggers a cascade of physiological responses, including poor sleep and changes in hormone production, affecting everything from mood to reproductive health.
Benefits of Barefoot Walking: The Power of Earthing
Walking barefoot, especially on natural surfaces like grass, sand, or dirt, has many health benefits. One of the key benefits comes from a practice called earthing (or grounding), which involves connecting your feet directly to the Earth's surface.
Let's explore some of the reasons why walking barefoot can improve your health.
1. Reduces Inflammation
Barefoot walking stimulates the feet and improves circulation. This can help reduce inflammation in the body. Studies show that earthing can lower levels of inflammation and improve overall circulation, which is important for good health.
2. Improves Sleep
Connecting with the Earth’s energy can help regulate your body's internal clock and improve sleep. Studies have shown that earthing can help people fall asleep faster and enjoy better, deeper rest.
3. Boosts Mood
Walking barefoot can lower stress levels and improve mood. The Earth’s natural energy has a calming effect on your body, helping to reduce cortisol (the stress hormone) and promote feelings of relaxation.
4. Improves Posture and Balance
Walking barefoot engages your feet in ways that strengthen muscles and improve balance. Over time, this can help improve your posture and prevent pain, especially in the back and joints.
5. Supports Your Immune System
Earthing has been linked to better immune health. By connecting with the Earth, your body’s electrical system is balanced, which can help your body fight off infections and heal faster.
Taking Care of Your Feet: Simple Steps for Healthier Feet
Here are some ways to support your feet and feel more grounded every day:
1. Go Barefoot When Possible
Walking barefoot strengthens foot muscles, improves balance, and restores natural posture.
To note, prolonged time on synthetic or chemically treated surfaces should be minimized where possible.
2. Foot Massage & Reflexology
Foot massage promotes blood circulation, relieves tension, and increases awareness of your feet.
Reflexology is a method where specific points on the feet are massaged to support different organs and systems in the body.
3. Somatic Movement and Foot Stretching
Stretching exercises, such as toe spreads, ankle circles, and arch stretches, increase mobility and strength in your feet.
Somatic movements for your feet can improve alignment, relieve tension, and reduce the risk of injury by keeping muscles and tendons strong and flexible.
4. Strengthening Exercises
Strengthening your feet can be as simple as picking up objects with your toes, doing calf raises, or balancing on one foot.
Adding balance or strengthening exercises to your routine.
What to Look for in Footwear if You Can't Go Barefoot
If going barefoot isn’t always an option, here’s what to look for in shoes to support your feet and allow for natural movement:
1. Minimal Heel Rise (Zero Drop)
Look for shoes with a zero drop design. This means there’s no difference in height between the heel and toe, allowing your body to maintain a more natural alignment. Traditional shoes with a raised heel can throw off your posture and cause strain on your spine, hips, and knees. Zero drop shoes encourage better posture and reduce the risk of discomfort and injury by keeping your feet in a more neutral position.
2. Wide Toe Box
Choose shoes with a wide toe box that allows your toes to spread naturally. This promotes proper foot function and helps prevent issues like bunions and hammer toes, which are often caused by narrow, cramped shoes.
3. Flexible Soles
Opt for shoes with flexible soles that allow your feet to move naturally. Stiff, rigid soles can restrict foot movement, leading to weakness over time. Flexible shoes allow the foot to bend and adapt to various surfaces, just like when you're walking barefoot.
4. Lightweight and Breathable
Lightweight shoes with breathable materials help keep your feet comfortable and dry. This reduces the risk of blisters, fungal infections, and discomfort, while also allowing your feet to move more freely.
5. Flat, Thin Soles
Look for shoes with thin soles that provide feedback from the ground without too much cushioning. Thick, padded soles can disconnect you from the ground, limiting your feet’s ability to adapt to different surfaces. A thinner sole lets your feet feel the ground beneath you, promoting better balance and coordination.
My Favorite Barefoot Shoe Brands
If you're looking to make the switch to barefoot-inspired shoes, here are some of my favorite brands that offer high-quality footwear designed to promote natural foot movement:
Vivobarefoot
Xero Shoes
Merrell
Barefoot Science
Lems Shoes
Wildling Shoes
Thank you for exploring this topic with me. Remember to tune into this episode for deeper insights and practical tips on embracing the barefoot lifestyle! Listen Here -Depths of Motherhood Podcast
Let me know if you'd like to refine it further! 😊
Love, Danielle
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