Complementary Therapies To Improve Barefoot Competency

Our articles, How To Transition Safely To Peluvas, Progressing To Advanced Barefoot/Peluva Competency, and Foot Exercises To Improve Barefoot Competency provide step-by-step protocols to safely and effectively transition to spending more time and doing more things in Peluvas, and generally progressing to a more barefoot-inspired lifestyle. This article presents some complementary therapies you can use to help your feet recover quickly from the new challenge of wearing Peluvas and making a gradual transition to barefoot. 

Foot massage: Arch pain and strain is a common complaint, largely driven by wearing elevated, rigid modern shoes. Every time your foot lands on the ground, the longitudinal arch is supposed to flatten and tighten. This helps to optimally dissipate impact forces and harness kinetic energy for a powerful takeoff in what’s called the “windlass mechanism.” When a shoe with a constructed arch and/or a rigid sole inhibits this functionality, the arch can become atrophied and chronically inflamed. Rolling along the length of the arch with appropriate pressure will help to break up adhesions, relieve muscle tension and tightness, improve blood circulation, range of motion, and neuro-muscular activation, and also strengthen the many muscles on the bottom of the foot. A lacrosse ball is widely regarded as the best choice for foot massage because it’s firmer than a tennis ball, has ideal material of semi-firm rubber and oils, and is a perfect size to work the entire length of the foot.

You can sit or stand on a hard surface and place the ball under your arch. Divide your foot into thirds and make some short up and down strokes, then side to side strokes, on the first third of your foot. Spend about 10 seconds, then move to the next section of your foot and repeat the up and down, and side to side strokes for 10 seconds. Finish with the final third of the foot, then repeat the process so you spend around 60 seconds on one foot. Then, switch the ball to the other foot and repeat the 60-second protocol. 

Bestselling author and Nutritious Movement founder Katy Bowman, MS, recommends rolling on the lacrosse ball first thing in the morning. This will awaken the incredibly sensitive nerve endings in your feet to start operating efficiently for a busy day. You can also use a variety of other balls, domes, rollers, and specialized devices to activate the nerve endings on the bottom of your feet and get some helpful massage and myofascial release on your feet. Some claim that nothing beats an old-fashioned wooden rolling pin for foot massage.

Arch massage: Roll an object, such as a lacrosse ball, golf ball, specially designed roller, or frozen plastic water bottle, back and forth along your arch line. This exercise is quite useful for plantar fasciitis pain. Flex your foot and move your toes around as you roll over tight spots, and try to put your foot through a broad range of motion. Roll for two minutes and up to 10 minutes if you are experiencing trouble in your arches.

Calf massage: Sit on the ground with your legs outstretched and a ball or other roller object underneath one of your calves. When you hit a tight spot, flex and extend your ankle until it starts to feel less tight. Be sure to hit every aspect of your calf. Roll each calf for two minutes and up to 10 minutes if you are experiencing pain or tightness.

Big toe mobility exercises: The functional strength and mobility of your big toe is essential for correct walking and running technique, and to execute all manner of athletic and everyday movements efficiently and safely. The weight of your entire body moves over this single joint during every walking or running stride, making the big toe one of the most critical functionalities in the human gait pattern. When the big toe dorsiflexes before takeoff, it serves as the catalyst to harness rotational kinetic energy in all the toes, along with the arch, Achilles and calf muscles. 

The big toe is also the primary driver of glute activation, and the glutes (the largest and most powerful muscle group in the body) play an important role in correct running technique. The dorsiflexion of the big toe creates tension that travels through the foot, up the leg, and into glute muscles. This tension triggers the glutes to fire appropriately and contribute to forward propulsion. The big toe also provides a significant amount of balance and stability for walking, running, and especially side-to-side activity. Research validates our strong belief at Peluva that it’s absolutely essential for the big toe to be allowed a separate range of motion from the other toes via footwear with five individual toe slots. 

When the big toe is encased and compressed with the rest of your toes in a regular shoe, it can become weak, rigid, and poorly functional over time. When the big toe is not functional, you generate a chain reaction of kinetic chain dysfunction, including an inappropriate dispersion of impact trauma into the lower extremities, and a loss of potential rotational kinetic energy at takeoff. In tandem with giving your big toe more freedom by going barefoot or wearing Peluvas, you can benefit greatly from performing some targeted big toe exercises.

Here’s an exercise that can be considered a biceps curl for your toes! Stand with your feet pelvis-width apart and pointing straight ahead, and load your weight on your heels. Try to lift the big toe only without moving any other part of your body. Resist the inclination to move your hips to help raise the toe. You may struggle here, but just intensify your focus on the correct execution of the exercise, and keep at it consistently. Your big toe itself needs extra work, but you must also train your brain to efficiently fire the neurons that move the big toe. Make sure you lift your toe straight up instead of allowing it to move laterally. As you gain competency, you can try keeping the big toe still and lifting the other toes. Even more advanced is lifting one toe at a time—a fun long-term goal!