Feet are the foundation for our body to move and to go places. From standing to walking and running, our feet are constantly in motion, playing a crucial role in our daily lives and bringing us far in life.
This is why we believe that having healthy feet are essential for overall health and well-being.
One of the way that we can do to promote natural feet health is by wearing natural footwear.
With their flat, flexible soles and wide toe boxes, barefoot footwear encourages our feet to move and function just like how nature intended.
When our feet start to function naturally they can become stronger, our posture improves, our balance gets better, and let us become more mindful of our surroundings by forging a deeper connection with the earth. For most people, they feel even happier.
But just like any other part of our body, our feet require exercises to stay strong and healthy. As we age, the muscles and ligaments in our feet can weaken, leading to issues such as decreased mobility and stability, and also pain.
Barefoot footwear allows the intrinsic muscles in feet to move and strengthen. Recent studies suggest that strong intrinsic foot muscles help maintain the foot’s health, and intrinsic weakness may also contribute to painful foot conditions - including running-related injuries, obesity, flat foot, and plantar fasciitis. Stronger feet are related to less-pain feet.
Hence, barefoot shoes alone are sometimes not enough. By doing exercises that focus on the feet and wearing natural footwear that allows movement, we could help maintain the health of our feet throughout our lives.
Transition to Barefoot Footwear Safely
Transitioning to barefoot footwear takes time for your feet to adapt, especially if they have been adapted to the support from cushioned shoes.
For this, we have partnered with The Foot Collective, a global community with a shared mission to train and help your feet restore to their natural foundation – the things they have been working toward for a decade.
To support your transitioning journey, you can download The Foot Collective free e-book: A Guide To Freedom (PDF).
More than that, you can also check their website and social media accounts to get more resources and information about natural foot health. Here we have gathered some informative videos from The Foot Collective that you can watch:
Always remember that embracing a (almost) barefoot lifestyle takes some time and effort. It’s not an instant fix-it-all for your feet but rather a journey for your overall improved health as well.
And although we live our lives mostly almost barefoot, we love what Jean-Francois Esculier, MSc, PT, vice-president and director of research and development for the Running Clinic, said:
“The golden rule should always be to listen to your body—if an exercise or type of shoe is causing pain, then it’s time to pause or even stop.”
Indeed, our body is our best guru.
]]>
Karya Abenk pada Tapak terinspirasi dari berbagai gerakan yang ia lakukan sehari-hari. Mulai dari bangun tidur, stretching, berolahraga, dan lainnya. Lewat setiap lekuk garis dan warna, terdapat pesan yang sederhana namun mendalam: “Tubuh adalah guru terbaik kita.”
Ketika berjalan menggunakan Tapak ini, ingatlah bahwa kita sedang memulai lebih dari sekedar perjalanan fisik. Kita melangkah untuk lebih merasa, lebih memperhatikan, dan lebih menyatu dengan sekitar dan dengan diri kita sendiri.
Let’s remind ourselves to be more mindful of our thoughts, our actions, and our movements.
]]>Lalu, apa dampaknya bagi tubuh kita?
#Facts 1: The Elevated Heel CHANGES our posture!
Penggunaan sepatu dengan tumit yang meninggi dapat memberikan dua kemungkinan. Pertama, posisi tubuh tetap tegak namun posisi sendiri berubah, atau badan menjadi lebih condong ke depan namun sendi tetap lurus.
Bahkan dalam jangka panjang, dapat menyebabkan rasa sakit pada punggung, pinggang ataupun pinggul. Mengapa?
Ketika seseorang menggunakan sepatu yang meninggi di bagian tumit, maka semua beban akan lebih condong ke depan demi mempertahankan keseimbangan.
Setiap pertambahan inci tinggi tumit, maka memberikan tekanan pada bagian kaki depan sebesar 25% dan dapat meningkatkan lekukan yang tidak wajar pada bagian punggung bawah*.
#Facts 2: The Elevated Heel IMPACTS your balance!
Studi** menyatakan terdapat sekitar 123.355 kasus dari tahun 2002-2012 di United States of America, cedera seperti keseleo dan ketegangan pada kaki atau pergelangan kaki berkaitan dengan tumit yang ditinggikan.
Pemakaian sepatu dengan elevated heels ini dapat memberikan tekanan berlebih pada punggung dan ekstremitas bawah (tulang pelvis, femur, tibia, fibula, tarsal, metatarsal, dan tulang-tulang phalangs) sehingga mengakibatkan adanya perubahan postur, gaya berjalan dan juga keseimbangan***.
Barefooters, banyaklah berjalan atau berlari bertelanjang kaki. Dan jika harus bersepatu, gunakanlah sepatu dengan sol yang rata dari depan sampai belakang serta memiliki prinsip barefoot atau bertelanjang kaki.
Source:
*Dilansir dari verwellhealth.com, “ Why High Heels Are Bad for You” pada tanggal 5 Agustus 2022.
**Justin Xavier Moore, MPH, Brice Lambert, MSPH, Gabrielle P. Jenkins, MSPH, Gerald McGwin Jr., MS, PhD. Epidemiology of High-Heel Shoe Injuries in U.S. Women: 2002 to 2012. VOLUME 54, ISSUE 4, P615-619, JULY 01, 2015.
***Cronin NJ, Barrett RS, Carty CP. Long-term use of high-heeled shoes alters the neuromechanics of human walking. Journal of Applied Physiology. 2012;112(6):1054-1058.
]]>
Akhir-akhir ini, tim kami suka membaca berita-berita tentang selebriti yang gemar bertelanjang kaki, dan salah satunya adalah Jimin BTS. Melansir dari media KPOP Hit, Jimin merasa lebih nyaman saat menari tanpa alas kaki.
“I think it’s got to be barefoot when I’m doing a traditional style dance. It looks sharp and attractive when I wear dress shoes, but it always feels more natural to express myself barefoot. It’s more dynamic, I guess you could say. So I wanted to go barefoot for all my other performances, too.” ucap Jimin.
Hal serupa juga terjadi pada grup band Dreamcatcher. Media Koreaboo menyatakan bahwa ketika membawakan lagu "Chase Me" di The Show (2019), mereka memutuskan untuk melepas sepatu hak tinggi yang dikenakan di atas panggung karena merasa tidak nyaman untuk melakukan koreografi mereka.
https://twitter.com/DC_arthistory/status/1097960806937964546
Kira-kira, kenapa mereka memilih untuk bertelanjang kaki? Benarkah menari dengan bertelanjang kaki itu memang baik untuk tubuh kita?
Salah satu tim kami, Kanya, adalah seorang perempuan yang hobi menari, dan ia bisa sepenuhnya memahami mengapa Jimin dan Dreamcatcher mengatakan bahwa menari tanpa sepatu lebih nyaman. Kanya juga merasakan hal yang sama.
“Memang tergantung medannya. Jika kalian menari di medan yang tidak rata dan penuh bebatuan, menggunakan sepatu memang bisa menjadi solusi yang baik. Namun, karena aku terbiasa menari di atas medan yang terbilang aman, I can consider that dancing barefoot will be a good choice for me.” ungkap Kanya.
Berikut hal yang Kanya rasakan ketika menari tanpa alas kaki:
Kira-kira, seperti itulah benefit dari menari tanpa alas kaki bagi Kanya, yang terjadi pada Jimin BTS dan juga Dreamcatcher. Jadi, haruskah kita menari dengan telanjang kaki? Jawabannya, tetap tergantung preferensi kalian, ya. Namun, bagi Kanya, menari tanpa alas kaki memang banyak keuntungannya.
]]>
If your feet don't land on the ground properly, the friction created will create calluses. Therefore, the location of the calluses can be an indicator for finding posture problems.
Calluses on toes
It shows that you are “pushing off” or stepping foot too hard on the ground to move forward. The feet should be lifted and not pushed forward.
Solution: focus on lifting up your leg when you run. Some runners imagine a rope tied to their knees and the rope being pulled up with each step
Calluses on the front or side of the forefoot
Calluses at this location are usually caused by feet landing accompanied by a large force. This is usually caused by over-striding or the foot landing not snugly in the center of gravity. Solution: To make sure your feet land on the center of gravity, slow down or shorten your stride. When you have the correct posture, the pace can be increased.
Calluses on the heels
These calluses occur due to heel-strike or landing on the heel before the middle or forefoot.
Solution: Focus on landing on the forefoot. And again, slow down or shorten your stride to crack this problem.
1. The toe box is narrow and lifted (toe spring) making the feet and toes unable to splay when lifting weights.
2. Thick soles making proprioceptors of the feet, toes, and ankles not able to work properly.
3. Cushion and elevation inside the shoes, making the feet unstable*. According to research, standing on soft cushions can reduce power production by 7-10%**
Then how does barefoot or minimalist footwear compare?
1. Thin and flexible sole enables maximum proprioceptive reflexes
When sensory stimulation is maximum, the input provided can activate the foot and ankle as well as other muscles involved. So that the weightlifting technique becomes perfect and reduces injury.
2. Zero-drop sole helps the body to be more stable
Try standing on one feet barefoot for 20 seconds and do the same thing wearing cushioned shoes or standing on a pillow. Which one is easier? In minimalist footwear, the soles used are very thin and flat. The front part that widens follows the shape of the foot, making the feet more stable when lifting weights.
3. The open forefoot frees the muscles and ligaments of the foot that are not activated when wearing running shoes. Activated muscles**** will strengthen the legs.
4. Its lightweight structure frees the feet and can increase energy when lifting weights.
DISCLAIMER:
The condition of each person's feet can be different. If you are used to wearing a protective/cushiony shoes during training, it is suggested you transition slowly into a barefoot shoe/sandal. You will need to gradually adjust as your feet strengthen.
However, if you are used to training in bare feet, jump right into your Pyopp Fledge and start lifting! Choose the most appropriate shoes wisely and consult with experts if there are special conditions experienced. Always, listen to your body and your feet
A study* conducted by Evi Petersen, Astrid Zech and Daniel Hamacher did experiments on 31 young people aged 25-33 years and 33 elderly people aged 67-75 years. The participants walked once on a flat surface barefoot and once with minimal footwear. Then, stride length, stride time and gait balance were measured.
As a result, all studied variables showed significant differences. Balance and gait improves when wearing minimalist footwear in both age groups. This means, no matter your age you can benefit from being barefoot or wearing minimalist footwear!
Here is a little story from one of our followers on Instagram, Mrs. Reinie Nadiawati she ia 67 years old and happily wears Tapak Barefoot Flip-Flops during weekly walks with her daughter.
Photo courtesy of @reninadiawati on Instagram
Here she is, still so healthy and strong! She has told us that her foot pain reduced significantly after wearing Tapak Barefoot Sandals consistently.
So, can the elderly wear minimalist footwear? The answer is: YES!
However, given the condition of the body that is no longer of young age, it would be safer if the practice of wearing minimalist footwear is also accompanied by more attention to physical abilities. If it's not possible to walk or do activities that are too extreme with minimalist footwear, then use them according to the recommendations of your respective doctors. Most importantly, don't forget to always listen to your body!
*Source: Petersen, E., Zech, A. & Hamacher, D. Walking barefoot vs. with minimalist footwear – influence on gait in younger and older adults. BMC Geriatr 20, 88 (2020). https://doi.org/10.1186/s12877-020-1486-3
]]>Transitioning to barefoot footwear means 'freeing' the foot, including all the muscles and tendons in it, to move. In the long term, the feet will benefit, but the transition is not always easy, especially for those with high feet arch. However, that doesn't mean you can't wear barefoot footwear. Because, going barefoot (or almost), can help increase the strength of the arch muscles and reduce the risk of Plantar fasciitis.
What really matters is not how high the arch of the foot is, but how strong the arch muscles (plantar fascia) are. Because, legs with strong muscles will be more 'painless' and more free to move. To relieve foot pain, arch support is often used in shoes. But actually this arch support actually 'traps' the arch muscles, so they can't move and thus, not working. And just like other muscles in the body, feet muscles that can't work will shrink and weaken. Making them more prone to injury and inflammation such as Plantar fasciitis.
So can people with Plantar Fasciitis wear Minimalist footwear? Yes!
Walking or running barefoot means using all the muscles and tendons of the foot, including the muscle that forms the arch of the foot (plantar fascia). If you wish to increase leg muscle strength, barefoot footwear can help. However, along with changes in footwear, it's good to have changes in walking style, posture, and running style, such as: landing the foot in the middle / front, with shorter steps, more upright posture. This will help increase the strength of the plantar fascia to absorb impact from below.
A little disclaimer! Not everyone with high arch likes trying barefoot footwear. However if you are interested in trying barefoot footwear, we recommend 3 things: 1. Study from or consult with a barefoot specialist (we recommend @andybryantpodiatrist @thegaithappens @thefootcollective) 2. Wearing barefoot footwear (like Pyopp Fledge!) 3. And start SLOWLY! Because, the barefoot lifestyle is all about feeling. Listen to your body and feet, and move at your own speed. Too much too soon is something we don't recommend.
]]>Imagine doing a heavy workout after months of no training, your body will feel sore because it hasn’t been trained for a long time. This analogy applies to the feet as well. This is because going barefoot or wearing minimalist footwear without support can awaken the leg muscles which may have been “asleep” for a long time.
If you are considering switching to minimalist/barefoot footwear, please read this article to help you to transition safely without being injured.
Take it slow
Too Much and Too Soon are the first things that can injure your feet.
The feet need to adapt to new habits. If this is your first time wearing barefoot footwear, avoid doing strenuous exercise immediately or using it for a long period of time. Instead, start with 15-30 minutes a day, then gradually increase the frequency and duration of use as your body and feet adapt. The stronger your feet are, the more comfortable you will feel wearing barefoot footwear, even for sports and running.
Make sure to walk before you run, and walk a short mile before walking a long mile. Transition times can vary from person to person so always listen to your body!
Do feet exercise
Do little exercise for the legs (toe yoga, tiger claw, or using a toe separator), basically doing stretching exercises regularly. You can also practice walking barefoot around the house or on a natural surface.
There are different ways to transition depending on how you plan to use your Tapak Barefoot Flip-flops.
Transition for Casual Everyday Walk
If you want to use minimalist footwear for casual activities such as walking, running, standing and sitting, podiatrist and inventor of Correct Toes Dr. Ray McClanahan recommends the following transition plan:
Start with 1 hour per day using barefoot footwear. Each week, increase duration of use an hour longer until you reach 8 hours per day at the end of the 2 month transition. In that time span, the feet should have adjusted enough to use minimalist footwear without injury.
Depending on the condition of each person's body, some can transition more quickly, especially people who are often barefoot. If there is pain in the legs, do not be too hasty to increase the frequency of the transition. Don't rush it and listen to your body.
]]>Imagine doing a heavy workout after months of no training, your body will feel sore because it hasn’t been trained for a long time. This analogy applies to the feet as well. This is because going barefoot or wearing minimalist footwear without support can awaken the leg muscles which may have been “asleep” for a long time.
If you are considering switching to minimalist/barefoot footwear, please read this article to help you to transition safely without being injured.
Take it slow
Too Much and Too Soon are the first things that can injure your feet.
The feet need to adapt to new habits. If this is your first time wearing barefoot footwear, avoid doing strenuous exercise immediately or using it for a long period of time. Instead, start with 15-30 minutes a day, then gradually increase the frequency and duration of use as your body and feet adapt. The stronger your feet are, the more comfortable you will feel wearing barefoot footwear, even for sports and running.
Make sure to walk before you run, and walk a short mile before walking a long mile. Transition times can vary from person to person so always listen to your body!
Do feet exercise
Do little exercise for the legs (toe yoga, tiger claw, or using a toe separator), basically doing stretching exercises regularly. You can also practice walking barefoot around the house or on a natural surface.
There are different ways to transition depending on how you plan to use your Tapak Barefoot Flip-flops.
Transition to Barefoot Running
If your transition goal is to exercise using minimalist footwear, then the foot transition period will go through a more strenuous process. Running barefoot means waking your feet and the bottoms of your calves up. You will go through a gait change from heel strike to forefoot strike. In addition, many muscles, ligaments, tendons, and bones must adapt to this change.
We summarize these transition steps from physical therapist and barefoot running teacher, Michael Sandler written in his best-selling book “Barefoot Running.” According to Michael, start slowly with the steps below:
Note: If your feet hurt, take a break from running. Let your legs fully recover before you start running again. Don't forget to 'feel', have fun and smile!
]]>