Great info, thank you! Trying to switch to barefoot shoes but I still struggle with the walking style. I'm trying to practice landing on the forefoot, but now I've learned that this is not the only way to walk barefoot.
Having just used my barefoot shoes today for the first time, I can agree with this video that no change of walking style is required - just a shorter, more controlled stride and foot placement. This is much slower so patience is needed. I am going to try a mostly flat 2 mile walk to work to start with. The only thing I think will not work is switching between the shoe types. Having got PF in my right heal, I am doing this as a remedy so don't feel there is much benefit to switching, especially if the toes do indeed start to spread and the foot begins to change shape.
Another excellent video! Could you possibly do a video as to how to walk propely in work boots or cowboy boots as per the heel difference in flat shoes vs boots with a heel?
It's impossible, you'll always be at sub-optimum posture and gait if you choose to wear those styles of shoes. My guess is that your next best option then is, how to walk in those things, while minimizing the most amount of damage. And to do that I would probably say these. To have healthy and strong posture, two things: Your head wants needs to be level and perpendicular to the ground. ( Honestly, your whole body wants, probably needs this.) Your joints want to be straight, in-line, no unnatural bends. Wearing boots and any shoe with elevated heels, you'll only ever be able to pick one of these tenets, at a time. So, what I can think of is best if you choose to continue to wear boots and similar style shoes, is two postures, and you'll probably want to alternate between them to get all of these before mentioned benefits and minimize the negatives of adopting just one alone. To keep your head and back level, perpendicular to the ground, and those joints aligned with each other, bend at the knees in a sort of slight sitting, squatting position. Next, alternate to this. This posture, you're focusing on keeping your joints aligned to each other, but you won't be perpendicular to the ground and your head no longer level. Stiffen your body and try to hold everything in a straight line. In elevated heel shoes, this will cause you to lean forward at an angle (around 70° maybe?) So neither of these stances are completely optimal, and you'll have to switch between them so to get the other benefit and avoid the negatives of just one, but here's some more things to avoid. Adopting unnatural bends in your posture. Bending at the lower back in a way to keep your head and back level and perpendicular, while having your legs extended and straight but they're still at the forward tilt because your shoes are wedges. This one is probably a reason why people get pinched nerves and definitely causes some back pain. Stooping and craning at your neck, shoulders, upper back where you're trying to get your head level and then keep everything bellow that off perpendicular but in a straight line. These two ways of bending your body are probably the most damaging if you're going to continue wearing heel elevated shoes. Because elevated heels, aka standing on wedges, throws the body off so much, you can see why I say shoes need to change. Plus the tight way they squish your toes together, you'll cause deformities if you keep wearing them. A healthy shoe would be flat and level and widest at the toes. There are some out there but even those could be better, wider, and less toe squishing
So rather than consciously shortening the stride, such changes comes naturally? I came for techniques but you seem to imply that it comes naturally? Thanks.
Hi Anna. Yes, there is no necessity to change technique from normal walking, assuming your technique for normal walking is correct. The same technique analysis from my other videos applies perfectly to barefoot walking. I believe the stride length increase with shoes is simply proportional to the added leg length from the shoe and not based on any technical difference. There could also be a tendency to stretch out the normal movement in shoes when compared to barefoot walking, but not a technical difference. For people who walk incorrectly, pushing the weight forward and resulting in a heavy heel strike, changing technique to correct walking technique is absolutely necessary.
With barefoot walking you land the same way as you do while barefoot running. Which is initially landing right behind the pinky toe ( the outside of your foot naturally tilts down first) and the pad rotates to the ground spreading out the energy. The heel does touch the ground on a flat surface but VERY lightly! Think only in the terms of lift, ie: lifting your knees and never push off. This is not something that can be learned immediately it takes time for it to become a natural movement but the process is well worth it!!!
If you are describing landing forefoot first, I disagree with that entirely. The foot should still place gently on the heel and then roll to the flat of the foot. That is low impact and the most efficient way to walk. The key to low impact is not leaning forward or pushing off. In running, landing midfoot or forefoot can be fine depending on the technique you are using, but this does not apply to walking.
@@ToddMartinMD it works awesome for me, has since 2010. The reason to not land on your heel is the same as in running...one small pebble and your going to be in pain.
Happy it is working for you but I don't recommend it for most people. The very large and dense calcaneus bone is designed for impact and can handle a pebble. The very thin and fragile metatarsals and the nerves that run along side them are not designed to be the primary point of impact and are far more likely to sustain damage from something that you step on by accident.
@@ToddMartinMD that's too funny, I can see using the heel for stability while standing still I can't think of a more painful place to have a rock than under your heel. My forefoot can flex but that heel is just a solid chunk covered in thin skin, however if that's what works for you go for it :)
The heel is also covered by a thick fat pad, with just as much cushion as on the front of your foot. The fat pad exists because the heel is designed for impact. It is not just covered with skin, as you say. Studies also demonstrate that heel strike is much more energetically efficient when walking than either midfoot or forefoot strike. The same is not true of running, where heel strike is less efficient and therefore there is good justification for forefoot or midfoot striking when running. I appreciate your personal opinion, but I do want viewers on my channel who read comments to see the correct information when someone else is advocating something outside the norm of what most everyone else dose and also outside the norm of what is scientifically validated.
nice video, but you should do something about the sound quality as the sound from wind is making my hifi system really jump. Get a good wind protection on your microphone.
I switched to using my Apple AirPods because the wind sound was driving me nuts also and the one wind shield I tried didn't really help. The AirPods have been great for eliminating the wind and other outdoor noises like planes flying over. Apologies to your ears.
Not in terms of having a specific recommendation for it. I have patients who use a lift because of a true discrepancy, but I haven’t done any mechanical analysis of the effect on gait.
@@ToddMartinMD I just wondered vecause Ive spent a lot of my walking varefoot over the years and my shorter leg , I always walk more on the toes to raise up the pelvis . To be honest Ive managed perfectly well until recently at 50. And I could even say it has maybe helped to be barefoot. This was a lovely video, thank you again
Can you walk on gravel comfortably like that? Because if you can, you are by definition, taking the path of least resistance as nature intended you to do
I am not a fan of walking outdoors barefoot for safety reasons. You never know what is in the gravel. (needles, glass, etc.) But, yes, you could walk on gravel like this without much of a problem. If you want to do if comfortably though, it would help to be a regular barefoot walker because you would need to callus your skin up a little so the skin is not so sensitive.
@@ToddMartinMD I generally walk and run in minimalist huaraches when outside and it gets 125+ here in summer. Would be no way to go barefoot on any man-made surface here
Walking barefoot full time on all surfaces takes practice and meditation. Practice will harden your skin and teach you to walk properly and safely without causing injury like stubbing your toes. Mindfulness Meditation allows you change the way your experience sensation. For example walking on a road is hot, but training your mind to acknowledge the feeling as information rather than pain allows you to do it very easily and eventually you will hardly relise how hot the surface your standing on really is. Obviously walking on a hot road with soft feet can cause your skin to burn. So you should get your feet a little bit tougher before moving to that step.
@@reubendelwijnen2183 Many things are possible. I guess the question is practicality. If it requires meditation to do it without pain, you must ask yourself why you are doing it. If you just love walking barefoot, and you live your life in places that do not require shoes, then that is fantastic. If you are doing it because you think that shoes are harmful, then that may be misguided.
I think that is going to vary a lot between different people. Anytime people start using muscles differently than they are used to, takes time to adjust. It really will depend on how you were walking with shoes and how you are walking barefoot.
It may be hard to fix after it has fallen. Arch supports, braces, or sometimes a boot are needed when the problem has progressed to where the tendons supporting the arch have torn or become completely dysfunctional. You can find my video on how to fix flat feet to see how to prevent the problem.
I think all of his major points are incorrect and he mischaracterizes heel strike walking to arrive at his conclusions, which have no evidence behind them. I did a full video breaking down why each of his points are incorrect. czcams.com/video/QdNAH_bLbAk/video.html
Very Nice video. I have difficulty finding good videos that Also put question Marks with barefoot/minimalist walking. It always makes me doubt doing it. Yours makes me trust it more
Is it a good idea to try to land on the balls of the feet first, before the heel lands when walking barefoot on really hard surfaces, such as concrete?
@@WeatherMoon on heel first isn't the right in barefoot walking, it will make the power of the impact go up to the knee joint. So landing mid and forefoot first is probably the correct way to go about it. And then the glutes are taking much of the force off the joints.
Everything has a technique. Most people assume that by taking off the shoes you will be forced to figure out the technique subconsciously. Otherwise you will end up with a sore heel if you had been walking incorrectly in shoes.
Absolutely fantastic I’ve been looking for intelligent walking analysis for years - you’ve got a new subscriber!
Great video super helpful!
Thanks
Thank you for a helpful video!
you are welcome
Great info, thank you! Trying to switch to barefoot shoes but I still struggle with the walking style. I'm trying to practice landing on the forefoot, but now I've learned that this is not the only way to walk barefoot.
Yes, heel strike is perfectly designed for barefoot walking if you are doing it correctly
Interesting analysis. Thanks.
Thank you, that was helpful. Just starting out barefoot regularly.
Glad it was helpful!
Having just used my barefoot shoes today for the first time, I can agree with this video that no change of walking style is required - just a shorter, more controlled stride and foot placement. This is much slower so patience is needed. I am going to try a mostly flat 2 mile walk to work to start with. The only thing I think will not work is switching between the shoe types. Having got PF in my right heal, I am doing this as a remedy so don't feel there is much benefit to switching, especially if the toes do indeed start to spread and the foot begins to change shape.
Thanks for the comment
Another excellent video! Could you possibly do a video as to how to walk propely in work boots or cowboy boots as per the heel difference in flat shoes vs boots with a heel?
Coming right up. I will be posting it tomorrow.
@@ToddMartinMD thanks Doc. Appreciate it!
Set to release at 6 AM tomorrow
It's impossible, you'll always be at sub-optimum posture and gait if you choose to wear those styles of shoes.
My guess is that your next best option then is, how to walk in those things, while minimizing the most amount of damage.
And to do that I would probably say these.
To have healthy and strong posture, two things:
Your head wants needs to be level and perpendicular to the ground. ( Honestly, your whole body wants, probably needs this.)
Your joints want to be straight, in-line, no unnatural bends.
Wearing boots and any shoe with elevated heels, you'll only ever be able to pick one of these tenets, at a time.
So, what I can think of is best if you choose to continue to wear boots and similar style shoes, is two postures, and you'll probably want to alternate between them to get all of these before mentioned benefits and minimize the negatives of adopting just one alone.
To keep your head and back level, perpendicular to the ground, and those joints aligned with each other, bend at the knees in a sort of slight sitting, squatting position.
Next, alternate to this.
This posture, you're focusing on keeping your joints aligned to each other, but you won't be perpendicular to the ground and your head no longer level.
Stiffen your body and try to hold everything in a straight line. In elevated heel shoes, this will cause you to lean forward at an angle (around 70° maybe?)
So neither of these stances are completely optimal, and you'll have to switch between them so to get the other benefit and avoid the negatives of just one, but here's some more things to avoid.
Adopting unnatural bends in your posture.
Bending at the lower back in a way to keep your head and back level and perpendicular, while having your legs extended and straight but they're still at the forward tilt because your shoes are wedges.
This one is probably a reason why people get pinched nerves and definitely causes some back pain.
Stooping and craning at your neck, shoulders, upper back where you're trying to get your head level and then keep everything bellow that off perpendicular but in a straight line.
These two ways of bending your body are probably the most damaging if you're going to continue wearing heel elevated shoes.
Because elevated heels, aka standing on wedges, throws the body off so much, you can see why I say shoes need to change. Plus the tight way they squish your toes together, you'll cause deformities if you keep wearing them.
A healthy shoe would be flat and level and widest at the toes. There are some out there but even those could be better, wider, and less toe squishing
Check out: Why Shoes make Normal Gait Impossible Dr William Rossi
Thanks for sharing.
My pleasure
Thank you dr, M
My pleasure
Thanks Doc have your book and Gait Analysis : Normal and Pathological Function by Jacquelin Perry
I appreciate your support John. Thanks for always leaving comments.
Todd the man
Thanks
Yesterday I started walking barefoot on gravel to condition my feet
So rather than consciously shortening the stride, such changes comes naturally? I came for techniques but you seem to imply that it comes naturally? Thanks.
Hi Anna. Yes, there is no necessity to change technique from normal walking, assuming your technique for normal walking is correct. The same technique analysis from my other videos applies perfectly to barefoot walking. I believe the stride length increase with shoes is simply proportional to the added leg length from the shoe and not based on any technical difference. There could also be a tendency to stretch out the normal movement in shoes when compared to barefoot walking, but not a technical difference. For people who walk incorrectly, pushing the weight forward and resulting in a heavy heel strike, changing technique to correct walking technique is absolutely necessary.
With barefoot walking you land the same way as you do while barefoot running. Which is initially landing right behind the pinky toe ( the outside of your foot naturally tilts down first) and the pad rotates to the ground spreading out the energy. The heel does touch the ground on a flat surface but VERY lightly! Think only in the terms of lift, ie: lifting your knees and never push off. This is not something that can be learned immediately it takes time for it to become a natural movement but the process is well worth it!!!
If you are describing landing forefoot first, I disagree with that entirely. The foot should still place gently on the heel and then roll to the flat of the foot. That is low impact and the most efficient way to walk. The key to low impact is not leaning forward or pushing off. In running, landing midfoot or forefoot can be fine depending on the technique you are using, but this does not apply to walking.
@@ToddMartinMD it works awesome for me, has since 2010. The reason to not land on your heel is the same as in running...one small pebble and your going to be in pain.
Happy it is working for you but I don't recommend it for most people. The very large and dense calcaneus bone is designed for impact and can handle a pebble. The very thin and fragile metatarsals and the nerves that run along side them are not designed to be the primary point of impact and are far more likely to sustain damage from something that you step on by accident.
@@ToddMartinMD that's too funny, I can see using the heel for stability while standing still I can't think of a more painful place to have a rock than under your heel. My forefoot can flex but that heel is just a solid chunk covered in thin skin, however if that's what works for you go for it :)
The heel is also covered by a thick fat pad, with just as much cushion as on the front of your foot. The fat pad exists because the heel is designed for impact. It is not just covered with skin, as you say. Studies also demonstrate that heel strike is much more energetically efficient when walking than either midfoot or forefoot strike. The same is not true of running, where heel strike is less efficient and therefore there is good justification for forefoot or midfoot striking when running. I appreciate your personal opinion, but I do want viewers on my channel who read comments to see the correct information when someone else is advocating something outside the norm of what most everyone else dose and also outside the norm of what is scientifically validated.
nice video, but you should do something about the sound quality as the sound from wind is making my hifi system really jump. Get a good wind protection on your microphone.
I know. This is an older video. My newer videos do not have this issue.
Guys! *Please* use a wind shield on the mic when recording outside! This is killing my ears. And my subwoofer.
I switched to using my Apple AirPods because the wind sound was driving me nuts also and the one wind shield I tried didn't really help. The AirPods have been great for eliminating the wind and other outdoor noises like planes flying over. Apologies to your ears.
thanks for the video :) I have a question, do you have experience with true (structural) leg length discrepancy?
Not in terms of having a specific recommendation for it. I have patients who use a lift because of a true discrepancy, but I haven’t done any mechanical analysis of the effect on gait.
@@ToddMartinMD I just wondered vecause Ive spent a lot of my walking varefoot over the years and my shorter leg , I always walk more on the toes to raise up the pelvis . To be honest Ive managed perfectly well until recently at 50. And I could even say it has maybe helped to be barefoot. This was a lovely video, thank you again
Can you walk on gravel comfortably like that? Because if you can, you are by definition, taking the path of least resistance as nature intended you to do
I am not a fan of walking outdoors barefoot for safety reasons. You never know what is in the gravel. (needles, glass, etc.) But, yes, you could walk on gravel like this without much of a problem. If you want to do if comfortably though, it would help to be a regular barefoot walker because you would need to callus your skin up a little so the skin is not so sensitive.
@@ToddMartinMD I generally walk and run in minimalist huaraches when outside and it gets 125+ here in summer. Would be no way to go barefoot on any man-made surface here
@@TebTengri That is definitely the most logical way to do it.
Walking barefoot full time on all surfaces takes practice and meditation. Practice will harden your skin and teach you to walk properly and safely without causing injury like stubbing your toes. Mindfulness Meditation allows you change the way your experience sensation. For example walking on a road is hot, but training your mind to acknowledge the feeling as information rather than pain allows you to do it very easily and eventually you will hardly relise how hot the surface your standing on really is. Obviously walking on a hot road with soft feet can cause your skin to burn. So you should get your feet a little bit tougher before moving to that step.
@@reubendelwijnen2183 Many things are possible. I guess the question is practicality. If it requires meditation to do it without pain, you must ask yourself why you are doing it. If you just love walking barefoot, and you live your life in places that do not require shoes, then that is fantastic. If you are doing it because you think that shoes are harmful, then that may be misguided.
a question if i may. what is your thinking about the calves hurting more when barefoot walking? thx
I think that is going to vary a lot between different people. Anytime people start using muscles differently than they are used to, takes time to adjust. It really will depend on how you were walking with shoes and how you are walking barefoot.
I'm 78 and had a fallen arch for several years - is there any way to correct this?
It may be hard to fix after it has fallen. Arch supports, braces, or sometimes a boot are needed when the problem has progressed to where the tendons supporting the arch have torn or become completely dysfunctional. You can find my video on how to fix flat feet to see how to prevent the problem.
What are your thoughts on 'Grown and Healthy's video on how to walk
I think all of his major points are incorrect and he mischaracterizes heel strike walking to arrive at his conclusions, which have no evidence behind them. I did a full video breaking down why each of his points are incorrect. czcams.com/video/QdNAH_bLbAk/video.html
@@ToddMartinMD I'll check that out thank you!
Very Nice video. I have difficulty finding good videos that Also put question Marks with barefoot/minimalist walking. It always makes me doubt doing it. Yours makes me trust it more
Thank you.
Is it a good idea to try to land on the balls of the feet first, before the heel lands when walking barefoot on really hard surfaces, such as concrete?
If you are walking correctly, there is no need to land on the balls of your feet on a hard surface like concrete. The heel is fine.
@@ToddMartinMD Thank you very much for your answer!
@@WeatherMoon on heel first isn't the right in barefoot walking, it will make the power of the impact go up to the knee joint. So landing mid and forefoot first is probably the correct way to go about it. And then the glutes are taking much of the force off the joints.
@@WeatherMoon so you are doing it just fine as you have been doing it.
@@WeatherMoon I see that I was stating wrong about what muscles that takes off the force. It is of course the calf muscles that takes off the impact.
Didn't know that barefoot has techniques
Everything has a technique. Most people assume that by taking off the shoes you will be forced to figure out the technique subconsciously. Otherwise you will end up with a sore heel if you had been walking incorrectly in shoes.
I'm not friend with the shoes ❗
I am a boy but walk like a girl why
What do you mean when you say you walk like a girl? Do you mean swiveling your hips while taking small steps, or something different?