I LOVED THIS! It's making me think about how my messed-up feet felt better in general when I was regularly doing yoga—i.e., letting my bare feet move in many directions. I've had podiatrists tell me the most important quality I should look for in a shoe is ZERO give or foldability (which makes sense if you're recovering from an injury and essentially need a splint), but now I need to think about regaining flexibility and proprioception, too. Thank you for this!
As for topics I'd love to see you cover...okay, as I'm approaching 40, I knooooow I need to do strength-training to protect my skeleton and minimize the inevitable loss of muscle mass. Here's the question: Does that mean "any kind of muscle-centered training at all" (Pilates, vinyasa yoga, barre...) or do I specifically need to be lifting and lowering heavy objects? To put it another way, do I need to (/how can I) distinguish between resistance-, strength-, and weight-training?
That is such a great question. The short answer is, yes, you are better off muscle mass- and bone density-wise lifting heavy stuff. But that doesn’t mean other strengthening exercises aren’t also great. I love the idea of a post exploring the differences between all these things and the benefits you get out of each. On it!!
Anna, thank you so much for asking my question!!! That really helps, and hopefully is useful for others too. Also the info about lifting weights in no shoes is new and important information to me.
Would love for you to do a post (or series!) about training to maintain strength and bone health through peri/menopause if you get a chance!
ALSO: I love Anya’s Reviews! The reviews are so helpful and her shop is great. I’ve been slowly transitioning all my shoes to “barefoot” style and they are really SO comfy! It’s the best my feet have ever felt.
I've been living in Lems Primal 2 shoes for several years now so they're what I wore when I started at a powerlifting gym early last year and they work great! When I was ready for lifters, I tried loaners and the ones in my size were Adidas, so yuck, narrow toe box. But I found out that TYR brand lifters have a wide toe box and once I diald in the size I love them (I had to order a full size larger than my normal size, and that's a common theme in the online reviews, too).
I started wearing Lems Primal 2s in 2017 when I was developing bunions below my pinky toes. My GP had referred me to an Orthotist who basically recommended a stiff shoe with orthotics that would cushion my foot and reduce foot flex and movement.
I was in my late 20s and that seemed extreme, so with crossed fingers I went the opposite direction and bought flat shoes with a very wide toe box, plus toe spacers to wear when barefoot at home (and while sleeping, since side sleeping put pressure on the sides of my feet).
Years later, I very rarely notice any aching from the bunions and wearing a toe spacer for a few hours usually resolves it if it does pop up.
I finally bought the Lems Chelsea boots 1.5 years ago and am loving the same fit but with waterproofing (I’m in the PNW) 😉
Here to confirm a connection between menopause and plantar fasciitis! Still recovering from it. Did many exercises to strengthen feet and hip (had it on left side only), added in pelvic tilts and bridges, wearing toe separators and going barefoot at home as much as possible. Wearing Asics Gel-Kayano and Karhu shoes for work but realize they’re transition shoes. Loved this article, I know where I need to go next!
Great interview, thank you! If there’s a follow up to this I would love to know if the presence of arthritis impacts these recommendations. I have mild osteoarthritis in several joints in one of my feet, one of my knees, and one of my hips. It makes me feel like I want cushioning but after reading this I’m starting to wonder if that’s best… thanks!
That's a great question. A family member also wondered about neuromas (that's why she wears orthotics and prefers super-cushioned shoes). I want to see if Julia would be willing to come back sometime, for sure!
Love this issue and your substack! I finished my first workout in foot shaped, minimal, 30€ shoes today and it was glorious. I initially bought them (before reading this) for lighter packing, but now I really felt the difference in lifting weights. I was also able to switch from weights to Pilates without needing to change.
One thing I wonder about though: do you have any recommendations for shoes to wear on treadmills, both for running and walking? I guess they require less padding than asphalt would, but I use a walking pad under my desk at work and my feet tend to hurt from walking in socks.
That’s a great question. I wonder if the neutral running shoes Julia recommended might be a good option. If you’re used to something with a lot more support you may need to work your way up (ie 5-10 mins for a few days, then 10-15 for a few, etc).
I went to get fitted for running shoes recently and had to try shoe after shoe and felt like Cinderella! I have feet which are large for women and are also between sizes - I was finally able to get a pair, but they were ludicrously expensive. I think they're worth the price, but it's frustrating that good workout gear has a hefty pricetag.
On a sidenote, I read a book by Katy Bowman which argued that barefoot running, or as close to barefoot is possible, is best ALL the time. She also argued that one should avoid sitting as much as possible and it's bad to wear socks.This doesn't seem true to me but I'm not an expert - what are your thoughts?
Interesting! Is she the biomechanist who got famous a few years ago for getting rid of all her living room furniture? I definitely want to read her book to learn more about all this. I could see it making sense not to wear socks! Proprioception comes from a lot of places, including tiny muscles and connective tissue that might be sort of blocked or inhibited by socks — and honestly even just letting your skin make content with the floor can probably make a difference.
I'm sorry you had to spend SO much on shoes. It is wild how much they can cost. But glad you found something that works!
I think so! She received some pushback recently on some other newsletters I read for being part of that 1000 hours campaign. I also read something in her book about how you should always carry stuff instead of putting it in carts, or something.
It's definitely interesting looking at big ideas like these and seeing what you can realistically take away from them in your actual life. I love a couch, but I definitely want to spend more time sitting on the floor for the sake of my hip mobility, etc.! I get the icks walking through my kitchen barefoot, but maybe I can ditch my indoor Birkenstocks most of the rest of the time? We'll see!
This was so informative. I mostly workout barefoot at home but wonder about any extra safety precautions to take with the weights around my feet. I’ve been contemplating zero shoes for lifting but hadn’t considered for running/walking, so thank you! I tend to gravitate toward zero like styles (APL, flat & wide toe box styles) but this has convinced me to make my next pair Zero.
I do worry about safety a little too. I'd definitely be nervous to work with a barbell and no shoes. I'm sure it takes some getting used to. Maybe a good case for super-minimalist shoes for lifting for a while until you really feel comfortable?
So damn helpful! WOW! I exercise a ton - strength, running, walking, biking, HIIT etc and I think I need to 'shop better' for my shoes. Ya know, I have wanted to do strength training barefoot --- it was an inkling... and now I will for sure! SAVING this post.
I loved this! I have lifted weights in grippy socks in my basement for years. (I have never dropped a weight on my foot, go r those that worry). It just felt right. I have orthotics for running (from when I was a teenager, 20+ years ago) - maybe it’s time to try running without them! At the time, the advice from the podiatrist to wear the orthotics all the time seemed weird. I’m oddly glad I restricted their use to running.
In my non-expert opinion, it seems like podiatrists are mostly focused on treating a current condition, where PTs are more likely to look at the bigger picture and focus on long-term function (in addition to of course dealing with symptoms). So I loved speaking to a PT about this to get that longer-term POV.
I do think jumping straight into a different shoe situation can be tricky — all those little muscles and tendons need some time to adjust. So take it slow and be cautious about removing the orthotics :-) Maybe even consult a PT if you can?
Also just recovered from a stress fracture. I spent 6 weeks in a boot. I'm now back to my job - which is 40 hours a week on a horse farm. Scared I'm gonna reinjure myself!
I LOVED THIS! It's making me think about how my messed-up feet felt better in general when I was regularly doing yoga—i.e., letting my bare feet move in many directions. I've had podiatrists tell me the most important quality I should look for in a shoe is ZERO give or foldability (which makes sense if you're recovering from an injury and essentially need a splint), but now I need to think about regaining flexibility and proprioception, too. Thank you for this!
As for topics I'd love to see you cover...okay, as I'm approaching 40, I knooooow I need to do strength-training to protect my skeleton and minimize the inevitable loss of muscle mass. Here's the question: Does that mean "any kind of muscle-centered training at all" (Pilates, vinyasa yoga, barre...) or do I specifically need to be lifting and lowering heavy objects? To put it another way, do I need to (/how can I) distinguish between resistance-, strength-, and weight-training?
That is such a great question. The short answer is, yes, you are better off muscle mass- and bone density-wise lifting heavy stuff. But that doesn’t mean other strengthening exercises aren’t also great. I love the idea of a post exploring the differences between all these things and the benefits you get out of each. On it!!
(And riiiight?? We gotta work on those feet!)
Anna, thank you so much for asking my question!!! That really helps, and hopefully is useful for others too. Also the info about lifting weights in no shoes is new and important information to me.
Would love for you to do a post (or series!) about training to maintain strength and bone health through peri/menopause if you get a chance!
Thank you for asking it! And I love this idea!
That would be so helpful!
I love this idea too. Especially if you include some tips for those of us who let life, kids, etc, keep us from staying in good shape.
ALSO: I love Anya’s Reviews! The reviews are so helpful and her shop is great. I’ve been slowly transitioning all my shoes to “barefoot” style and they are really SO comfy! It’s the best my feet have ever felt.
I've been living in Lems Primal 2 shoes for several years now so they're what I wore when I started at a powerlifting gym early last year and they work great! When I was ready for lifters, I tried loaners and the ones in my size were Adidas, so yuck, narrow toe box. But I found out that TYR brand lifters have a wide toe box and once I diald in the size I love them (I had to order a full size larger than my normal size, and that's a common theme in the online reviews, too).
I started wearing Lems Primal 2s in 2017 when I was developing bunions below my pinky toes. My GP had referred me to an Orthotist who basically recommended a stiff shoe with orthotics that would cushion my foot and reduce foot flex and movement.
I was in my late 20s and that seemed extreme, so with crossed fingers I went the opposite direction and bought flat shoes with a very wide toe box, plus toe spacers to wear when barefoot at home (and while sleeping, since side sleeping put pressure on the sides of my feet).
Years later, I very rarely notice any aching from the bunions and wearing a toe spacer for a few hours usually resolves it if it does pop up.
I finally bought the Lems Chelsea boots 1.5 years ago and am loving the same fit but with waterproofing (I’m in the PNW) 😉
Here to confirm a connection between menopause and plantar fasciitis! Still recovering from it. Did many exercises to strengthen feet and hip (had it on left side only), added in pelvic tilts and bridges, wearing toe separators and going barefoot at home as much as possible. Wearing Asics Gel-Kayano and Karhu shoes for work but realize they’re transition shoes. Loved this article, I know where I need to go next!
Great interview, thank you! If there’s a follow up to this I would love to know if the presence of arthritis impacts these recommendations. I have mild osteoarthritis in several joints in one of my feet, one of my knees, and one of my hips. It makes me feel like I want cushioning but after reading this I’m starting to wonder if that’s best… thanks!
That's a great question. A family member also wondered about neuromas (that's why she wears orthotics and prefers super-cushioned shoes). I want to see if Julia would be willing to come back sometime, for sure!
Love this issue and your substack! I finished my first workout in foot shaped, minimal, 30€ shoes today and it was glorious. I initially bought them (before reading this) for lighter packing, but now I really felt the difference in lifting weights. I was also able to switch from weights to Pilates without needing to change.
One thing I wonder about though: do you have any recommendations for shoes to wear on treadmills, both for running and walking? I guess they require less padding than asphalt would, but I use a walking pad under my desk at work and my feet tend to hurt from walking in socks.
That’s a great question. I wonder if the neutral running shoes Julia recommended might be a good option. If you’re used to something with a lot more support you may need to work your way up (ie 5-10 mins for a few days, then 10-15 for a few, etc).
I went to get fitted for running shoes recently and had to try shoe after shoe and felt like Cinderella! I have feet which are large for women and are also between sizes - I was finally able to get a pair, but they were ludicrously expensive. I think they're worth the price, but it's frustrating that good workout gear has a hefty pricetag.
On a sidenote, I read a book by Katy Bowman which argued that barefoot running, or as close to barefoot is possible, is best ALL the time. She also argued that one should avoid sitting as much as possible and it's bad to wear socks.This doesn't seem true to me but I'm not an expert - what are your thoughts?
Interesting! Is she the biomechanist who got famous a few years ago for getting rid of all her living room furniture? I definitely want to read her book to learn more about all this. I could see it making sense not to wear socks! Proprioception comes from a lot of places, including tiny muscles and connective tissue that might be sort of blocked or inhibited by socks — and honestly even just letting your skin make content with the floor can probably make a difference.
I'm sorry you had to spend SO much on shoes. It is wild how much they can cost. But glad you found something that works!
I think so! She received some pushback recently on some other newsletters I read for being part of that 1000 hours campaign. I also read something in her book about how you should always carry stuff instead of putting it in carts, or something.
Ohh yeah, the 1000 hours stuff is not so great.
It's definitely interesting looking at big ideas like these and seeing what you can realistically take away from them in your actual life. I love a couch, but I definitely want to spend more time sitting on the floor for the sake of my hip mobility, etc.! I get the icks walking through my kitchen barefoot, but maybe I can ditch my indoor Birkenstocks most of the rest of the time? We'll see!
I usually walk around barefoot in my apartment (if it's warm enough) but I looove my ikea chair!
(That should have been "letting your skin make contact," not "letting your skin make content"! Ha.)
And then there’s the need to find shoes that come in your size. I have super-tiny feet and a woman’s 5 (US) isn’t always available, even online!
This was so informative. I mostly workout barefoot at home but wonder about any extra safety precautions to take with the weights around my feet. I’ve been contemplating zero shoes for lifting but hadn’t considered for running/walking, so thank you! I tend to gravitate toward zero like styles (APL, flat & wide toe box styles) but this has convinced me to make my next pair Zero.
I do worry about safety a little too. I'd definitely be nervous to work with a barbell and no shoes. I'm sure it takes some getting used to. Maybe a good case for super-minimalist shoes for lifting for a while until you really feel comfortable?
So damn helpful! WOW! I exercise a ton - strength, running, walking, biking, HIIT etc and I think I need to 'shop better' for my shoes. Ya know, I have wanted to do strength training barefoot --- it was an inkling... and now I will for sure! SAVING this post.
I loved this! I have lifted weights in grippy socks in my basement for years. (I have never dropped a weight on my foot, go r those that worry). It just felt right. I have orthotics for running (from when I was a teenager, 20+ years ago) - maybe it’s time to try running without them! At the time, the advice from the podiatrist to wear the orthotics all the time seemed weird. I’m oddly glad I restricted their use to running.
In my non-expert opinion, it seems like podiatrists are mostly focused on treating a current condition, where PTs are more likely to look at the bigger picture and focus on long-term function (in addition to of course dealing with symptoms). So I loved speaking to a PT about this to get that longer-term POV.
I do think jumping straight into a different shoe situation can be tricky — all those little muscles and tendons need some time to adjust. So take it slow and be cautious about removing the orthotics :-) Maybe even consult a PT if you can?
Oh, certainly. I take all changes with running slowly. I’m still working back up postpartum - so I am no stranger to the run/walk interval.
Also just recovered from a stress fracture. I spent 6 weeks in a boot. I'm now back to my job - which is 40 hours a week on a horse farm. Scared I'm gonna reinjure myself!
Ack! Any chance you can get in with a PT? (Maybe you already have?) Take care andgood luck!!