I remember lying on my dorm room floor, decades ago, and experiencing a revelation as I stared at the bare feet of my friend Elspeth who stood in the doorway. Much of her childhood took place on the beaches of Australia, unfettered by shoes. As a result, her feet were the perfect specimen: no corns, red pressure points or tormented toes. Who knew?!

Now, as a teacher of the Nia Fitness Technique, I find bare feet even more fascinating. Like our hands, our feet are meant to move freely. They communicate with us through sensation, the voice of pleasure and pain, and ask us to pay attention and make adjustments. Together with the legs, feet provide the foundation for the architecture of our bodies. And as is the case with a building, a weak foundation can cause problems throughout the entire structure.

Clinical evidence suggests that going barefoot strengthens our feet by allowing them to move the way they were designed. International fitness educator and Nike elite instructor Stacey Lei Krauss states, “Barefoot training allows freedom of the toes so they can fully extend, flex and grip. This movement enhances stability in the joints of the foot, which is transferred through the ankle, leg, knees and hip.” (1)

Not only does evidence suggest that walking barefoot strengthens the feet, it also suggests that wearing shoes weakens the feet. According to Nike research and Krauss, running injuries, sprains, bunions, hammertoes, shin splints and plantar fasciitis are almost non-existent in barefoot populations. “By insulating the sole from the ground with an athletic shoe, sensory feedback is diminished and the natural function of the foot is impeded,” she states.

Researchers at the University of Witwatersrand, South Africa, compared the feet of 2,000-year-old skeletons and three modern population groups: Sotho, Zulu (cultures who typically go barefoot) and European. Their findings? Feet were healthier before shoes were invented. (2)

At Rush Medical College, scientists compared wearing shoes to going barefoot, and to their surprise found that “peak joint loads at the hips and knees significantly decreased during barefoot walking, with a [twelve percent] reduction in the knee adduction moment.” Their conclusion? “Shoes may detrimentally increase loads on the lower extremity joints.” (3)

Sold, right? But going barefoot all the time is impractical in most cases due to safety and hygiene concerns. Fortunately, there are many safe ways to gain the benefits of barefoot conditioning, including the moves of Nia, a fusion of dance, martial arts and healing movement practices.

Twenty-five years ago, two aerobics instructors, Carlos Rosas and Debbie Rosas (owners of a chain of successful fitness studios), took off their athletic shoes and created Nia as a cardio workout that would teach participants to sense for stability, mobility, comfort and pleasure in the feet and ankles during stances, walking and stepping motions. Of the 52 moves incorporated in the Nia Technique, 27 are specifically designed for the feet and legs.

So, why wait any longer to fall in love with your own feet? Give the foot-focused Nia moves on page 22 a try today, or check out a nearby Nia class (visit www.niacarolina.com or www.nianow.com for more information about area classes). Love your feet, and they will take you dancing through life!

Sources: (1)“The World at your Feet” by Stacey Lei Krauss in American Fitness Magazine; (2) “Shod Versus Unshod: The Emergence of Forefoot Pathology in Modern Humans” by B. Zipfel and L. Berger in The Foot: International Journal of Clinical Foot Science; (3) Rush Medical College of Rheumatology, Najia Shakoor and Joel Block

Ball of the Foot
With both feet flat on the floor, roll up onto the balls of your feet, as if you’re reaching for something on a shelf. With your heels high, feel your weight balanced at the second toe (next to big toe) in the middle of the ball of the foot. Slowly lower the heels. Repeat several times to improve agility, balance and strength.

Duck Walk
Standing with your feet slightly apart, alternately lift and then lower the toes and ball of each foot as if you were slapping the ground to splash water in a puddle. This move is to condition your ankles, calves and shins.

Heel Lead
Stepping forward in a normal walking step, lead with your heel to begin this sequence: heel, ball of foot, then toes. Walk freely and expressively with a focus on this sequence. As you walk, imagine the foot as the mouth of an alligator opening wide. This move can help integrate your body movement, improve postures and reduce stress on the knees and hips.

*Source: The Nia Technique, by Debbie Rosas and Carlos Rosas; 2005, Broadway Books

Tips for Better Bare Feet
Flex your feet and stretch your calves before getting out of bed. This exercise is especially helpful for plantar fasciitis (pain in the arch and heel that is acute in the morning).

Create a barefoot-friendly yard, preferably without toxic chemicals. Take your feet for a walk and be thrilled by the sensation of grass, moss, sand or smooth pebbles.

Refresh achy feet with a soak of Epsom salts and essential oils of lavender or peppermint. Use cool soaks in hot weather, warm soaks in cold weather.

Wear shoes that allow the natural flex of your arches and that don’t pinch your toes or shift weight to the forefoot. Some interesting shoes have been developed specifically to support barefoot conditioning; ask a podiatrist or pedorthist (certified shoe/fit expert) about these products, or visit www.nikefree.com and www.vibramfivefingers.com for examples.

Ondine Constable teaches Nia at the Cliffs Communities and South Asheville Yoga. For classes, barefoot conditioning workshops, and holistic fitness adventure travel, visit her website www.niawave.blogspot.com or call 866-703-2423.

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