Recently I have had this conversation with some of my clients. Many of us are working out at home due to COVID restrictions. Gyms have had to close and offer virtual classes. It isn’t part of the routine to put on shoes at home like it is if you are getting ready to go to the gym, but it is just as important in many ways. If you would normally wear shoes for the type of exercise you are doing, then you should wear shoes at home while performing that exercise. Exercise such as yoga, barre, Pilates workouts that don’t normally require shoes are fine to do at home barefoot or in socks. Exercises like high intensity interval training (HIIT), cardio workouts and weight training would benefit from wearing shoes.
Wearing shoes especially during higher intensity cardio and jumping activities helps support the foot and better distribute the forces through the leg. Shoes offer arch support and help with alignment of the foot which helps with alignment through the knee, hip and back. Shoes are also helpful with cushioning when on different surfaces. Gym floor is usually a rubber floor with some spring in it to help with forces as you land. At home workouts might take place on concrete, hardwood floors, tile or carpet which does not give the same spring as the gym floor. Shoes will help to provide some of that spring.
Not wearing shoes has its benefits as well. When we don’t wear shoes the smaller stabilizing muscles in the foot called the intrinsic muscles have to work harder and in turn become stronger over time. Having your foot in direct contact with the ground improves proprioception or awareness of where your body is in space. This improves balance, coordination and stability. Going barefoot for Yoga, barre or Pilates exercises is a great time to work on foot and ankle strength and stability. Just watch your form to reduce strain, especially if you have high or flat arches.
In the end wearing shoes for higher impact activities is beneficial and going barefoot for lower impact activities has benefits as well. If you are used to doing exercise with shoes, but want to try barefoot then go slowly and do only half the workout in bare feet to start. Going slowly will help minimize risk of injury like strains or sprains. Make sure your surface is appropriate and safe for what you decide.
If you have questions about working out at home a physical therapist is a great person to talk to. They can give suggestions, look at your foot mechanics and different shoe options or bare feet for the exercises you are wanting to work on to help minimize injuries. Call, email or schedule online now for an appointment @ Twist Physical Therapy! In person or telehealth available.
