Outdoor Barefoot Walking

By: Sanatan Golden PT, DPT, CSCS

I regard barefoot walking as a foundational skill for all runners trying to increase their efficiency through barefoot-style, or natural, running techniques. While there are some clear distinctions between barefoot walking and running, including heel strike and a double support phase, there are far more similarities. It is such a great drill because It not only does it happen slow enough for most of us to be able to sense what is going on, but we can also start building up the resilience in our feet and legs for running.

Per Newton’s First Law of Motion, a walker in motion stays in motion unless acted on by an outside force. Unfortunately, with elevated and highly cushioned heels, WE are often that ‘outside’ force. The exaggerated heel strike far out in front of the body causes us to break, with each stride, and therefore have to re-accelerate to maintain speed. We are like stop-and-go traffic vs. freeway traffic, and we all know how these affect required gas mileage and repairs.

The solution becomes much easier to feel as we walk on hard and rough concrete: Reduce breaking AND accelerating to decrease the forces on our feet. We do this by applying two foundational concepts:

1) Soft Knees

Maintain softened (just slightly flexed) knees gently while you walk to move the impact at heel strike from the un-padded back corner of your heel, clearly not designed to take hard impact, to the fat pad on the bottom center of your heel.

2) ‘Leafing’ the Feet

‘Leafing’ the feet is to lift, or peel, your back foot gently off the ground as you walk, like it is a wet leaf. Break the knee gently forward to help avoid pushing off. Once again the rough concrete dissuades us from the bad habit of driving through the balls of the feet and gripping through the toes.

Barefoot Walking Curriculum

Walk barefoot each day (5+ days per week), working you way up to around 1 city block (or 1/5 mile), and be sure to carry your shoes as ‘hand weights’ as you are getting started. Simply put them if you’re starting to feel uncomfortable. Remember, do not push through discomfort (MM Rule #2). It is fantastic to do this after work, before you ever set foot in your house. You will be training for your body for you upcoming running adventure, and helping melt away the day’s stresses.

Click to learn more about barefoot walking, minimalist shoe running, and a unique 12-week program every Monday in Downtown Portland > 
 

Pround Sponsors of Bend's First Monster Dash 5K!

Bend's first Monster Dash 5K and Kids' Mile Dash is coming to town Sunday, October 28th, 2012 at 10AM. There will be prizes for the best costume and the fastest little monsters!

This 5k will start and end at Highland Elementary School and go through downtown Bend, along the river, over two pedestrian bridges and through Drake Park.

Click here for a map of the course >

The Monster Dash will be a benefit to raise money and promote awareness for Angel Flight West. 50% of all sponsorship cash and 100% of all additional participant donations will go to this non-profit (501c3) that helps transport individuals with financial need who need life-saving medical treatments.

Click here for more information on this exciting race >
 

Injury Prevention for Paddlers

The following is a series of exercises to help decrease the risk of paddling injuries.

For those interested in more information on preventing injury and improving performance while in the water, we have created a flyer in which contains all the exercise information listed below.

Click here to download the flyer (PDF) >

We've also created a video demonstration of these exercises, along with other great exercises that will help strengthen and improve core muscle function.

Click here to visit our YouTube channel to check out our videos >

Perform all exercises pain-free and discontinue if pain starts or persists. This is for informational and educational purposes only and any use thereof is solely at your own risk. Always consult with a qualified physical therapist or physician before beginning any new exercise programs.

BACK AND SHOULDERS

Reach overhead, engage your abdominals slightly and lean to the right as you exhale. Come back to the top on the inhale. Repeat to the left with the same breathing pattern. Do 5-10 reps to each side.

SHOULDERS

Grasp your paddle as shown behind your back. Pull the paddle up and down your back holding 1-2 seconds in each position for 5-10 reps and repeat on the other side.

BACK, SHOULDERS AND HIPS

Place your paddle behind your head as shown. Gently rotate your entire body to the right and to the left progressively increasing the range of movement as long as it is comfortable. Repeat 5-10 times in each direction.

BACK AND HAMSTRINGS

Holding your paddle with your feet about hip width apart, keep a slight bend in your knees and gently bend forward. Once you feel a stretch in your hamstrings and lower back gently rotate to the right and to the left holding each position 2-3 seconds. Do 5-10 repetitions to each side.

WRISTS AND ELBOWS

With elbow starting in bent position grab the back of your hand and bend your wrist downward. Then slowly straight elbow holding for 1-2 seconds and repeat 5-10 times.

With your elbow bent grab your fingers bending your wrist upward. Straighten elbow and hold for 1-2 seconds. Repeat 5-10 times on each arm.

NECK

Gently grab your head as shown and pull downward and across your body to the right. Hold for 2-3 seconds and come back to the starting position. Do 5-10 times to each side.