Barefoot World

Why is it important?

The soles of your feet harbor a set of "invisible core muscles" that determine the efficiency of all your movements, from walking to running to standing. Due to long-term shoe wear, the plantar muscles of modern people gradually atrophy, a level of degeneration comparable to sarcopenia. This degeneration is not only the culprit for plantar fasciitis and hallux valgus, but also affects the health of the knees, hips, and even the lower back. When the arch of the foot loses its dynamic muscle support, the body is forced to compensate, ultimately leading to gait imbalance and joint wear.

Take this test: Do you have the plantar muscle strength to pass the test?

Want to know if your foot muscles are healthy? Try these two simple tests:

1. Beginner's challenge : Stand on one leg and put on socks. If you can do this easily, it means you have a decent balance.
2. Advanced challenge : Place five coins on a towel and pick them up one by one with your toes. Those who succeed will have perfect foot flexibility!
   ⚠️If you can’t do it , don’t worry, it’s just a reminder that your “human shock absorber” needs to be retrained.

private collection Training Menu

1. Arch Activation Training <br>Spread a towel on the ground, sprinkle a few coins on it, and practice "picking up money" with the toes of one foot. This action can effectively stimulate the arch muscles. Do it 3 sets a day, 10 times each set. After two weeks, you will find that the soles of your feet are stronger.

2. Balance and stability training
   Stand on one foot on a cushion or folded towel, and have a family member gently push on your shoulders to create instability. Aim to maintain this position for 30 seconds without touching the ground. This strengthens ankle stability and increases the brain's sensitivity to information from the soles of your feet.

3. Toe flexibility training
   Try making "scissors" and "thumbs-up" movements with your toes, just like your fingers. This can train the micro muscles of each toe independently and is especially suitable for people who often wear narrow shoes and have limited toe movement.

Your feet deserve better protection

Your feet are like the foundation of a house. When these "natural shock absorbers" are strengthened, your entire body's movement chain will improve accordingly. Starting today, spend 10 minutes practicing these exercises daily. You'll notice: you'll no longer be breathless climbing stairs, the tightness in your feet after standing for long periods will disappear, and even running will feel lighter. After all, no insoles can compare to strong muscles you've trained yourself.