Adapting to minimalist shoes

Discussion in 'Ask the Docs' started by lmb326, Jul 10, 2020.

  1. lmb326

    lmb326 Barefooters

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    I am a runner but at this point just trying to get my feet used to minimalist shoes (Xero Prios) by walking around in them. I started just walking a couple blocks for about a week and then started taking longer walks (up to half or full miles) around my neighborhood on the sidewalk. Yesterday after probably my longest walk, my left arch was burning/felt very tight almost like a cramp. When I got home, I took off the shoes and the sensation went away. Didn't think much of it. Today, my arch is sore. Almost feels like I have a pebble under my arch and when I do arch exercises (i.e. short foot), it is clearly sore.

    My question for the doc: Are these normal pangs/niggles I should expect as I try to adapt my feet to minimalist shoes? I am not running in them at all (still run in cushioned 8mm drops) but wanted to start slowly and just walk with them. Prior to these shoes, I always walked around in topos (cushioned but toe shaped and low drop shoes). Thanks!!
     
  2. Barefoot TJ

    Barefoot TJ Administrator
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    One of the docs should be with you shortly. If you don't get a reply soon, please message me through the site. :)
     
  3. lmb326

    lmb326 Barefooters

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    Update: so i had been wearing a pair amazon silicon toe spacers (started about a month ago and pretty much started wearing them all the time). Since I stopped wearing them, the pain has largely dissipated and the toe tingling is also much better. I still get tingle or ache in my arch/TBB area that come and go, but it definitely seems to be getting better. I have also stopped wearing the minimalist shoes (which perhaps now I realize weren't the cause). Could the toe spacers have been too aggressive and caused tissue or tendon damage?
     
    #3 lmb326, Jul 13, 2020
    Last edited: Jul 13, 2020
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  4. Dr. Mark

    Dr. Mark Barefooters
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    this is a really good insight into how to adapt. you must just listen to have your feet and having a little bit of soreness is normal just as if you went to the gym the 1st day . but if you are experiencing pain and back off more. Any modification can cause a little bit of discomfort even if it puts things in the right direction so getting out of the foot dysfunction is a slow process but there is no other way out other than to strengthen the feet and correct the deformities slowly. dr mark
     
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  5. Dr. Mark

    Dr. Mark Barefooters
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    Sorry for the delay and difficult to fully answer these over e-mail. adapting to any new environment requiring different muscles takes time. make sure shoes fit well. like any training effect you add a little bit of stress and recover that is how we get stronger so adapting to minimal walking shoes can take a few months. there should not be any real pain but a little muscle discomfort as if you had an exercise session is fine
     
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