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There are some major benefits to letting your kids go barefoot đź‘Ł

The bestseller Born To Run changed the way we think about traditional running shoes and how they interfere with the body's natural wisdom. Nearly ten years later, despite the popularity of barefoot running and minimalist running shoes, we still haven't heard much about the negative effects of shoes on children, despite the fact that research supported barefoot-style shoes for children as early as 1991.


According to that landmark study, optimum foot development occurs in the absence of shoes. Additionally, stiff and compressive shoes may cause deformities, weakness and restricted mobility. That study went so far as to say that the term “corrective shoe" is a misnomer and that such a shoe is “harmful to the child, expensive for the family and a discredit to the medical profession."

Subsequent research reinforced those findings.

  • A 1992 Bone and Joint Journal study found shoe-wearing in early childhood to be detrimental to the development of a normal arch. Specifically, the authors found a positive relationship between wearing shoes in early childhood and the subsequent development of flat-footedness.
  • A 2008 Gait and Posture study found that slimmer and more flexible shoes interfered with children's natural foot motion far less than conventional shoes did. Based on detailed analyses of children's movement patterns in barefoot-style shoes versus traditional shoes, the authors recommended all children wear barefoot-style shoes.
  • In 2008, Foot and Ankle Surgery published a review recommending small children wear a sports shoe, which is as flexible as their own foot. It stated that the impact forces affecting a child's foot during sports are small enough that extra cushioning is unnecessary. The authors argue that although the hard indoor surfaces on which children play increase the need for cushioning, as the child's foot grows there is an increasing need for sufficient mechanical stimuli to facilitate healthy development of the bones and muscles. Because cushioned shoes interfere with the foot's natural movement, they can cause poor positioning in the flex zone, thereby causing harmful stress on the foot.
  • A 2011, Journal of Foot and Ankle Research found shoes alter children's gait patterns. One notable finding was that wearing shoes decreased the movement of the intrinsic muscles of the foot, possibly contributing to weakness in those muscles. In fact, eight of the nine range of motion variables measuring foot motion were decreased in subjects who wore shoes versus the control group.

There's no doubt about it, the foot is complex and amazing. Each foot has 200,000 nerve endings in the sole alone. Additionally, the foot and ankle are home to 26 bones, 33 joints, and over 100 muscles, tendons and ligaments. It's not hard to imagine that altering the movement of this complex web of structures would create a ripple of changes.

Jessi Stensland, founder of FeetFreex and a self-proclaimed “natural mover." She puts it in no uncertain terms, “From the moment kids are putting on shoes, they're walking wrong." Stensland explains that the foot is designed to process an immense amount of sensory input and that it's designed to move in varied, complex ways. When you put a child as young as 18 months in a supportive shoe, you're depriving them of the chance to use their feet properly, potentially for life.

“We are meant to have a raging river of information coming to [our brains and spinal cords] through our feet to help us move our bodies through space and we have slowed it to a trickle… the moment we put [on] shoes." In contrast, when we walk barefoot on a variety of surfaces, our feet adapt by developing musculature and fatty padding to protect our feet and to fully support healthy movement in all planes. It is a classic case of “use it or lose it," Stensland says.

There is no shortage of research to indicate the many specific ways in which shoes interfere with the foot's ability to do its job, potentially triggering a variety of negative long-term effects. For example, a shoe with even a slight heel lift (e.g., almost any athletic shoe) shortens the Achilles tendon and the plantar fascia, limiting ankle range of motion. This affects the angle of pelvic tilt, which can then lead to low back pain and posture issues.

That's just the tip of the iceberg. A 2002 paper published in Podiatry Management details the many ways in which typical shoes interfere with children's gait and development.

  • Despite their flexible soles, the natural flex point of a sneaker (toward the middle) is not aligned with the natural flex point of the foot (the ball). This problem is exaggerated further if, like most parents, you buy them with a little room to grow. Therefore, any flexibility the sole allows a child's foot is rendered moot. (To understand what I mean, just bend one of your kid's shoes in half.)
  • Lace-up shoes commonly worn by children are constrictive. When kids lace their shoes tightly, the excessive pressure limits the dorsalis pedis artery's ability to allow normal blood flow through the foot.
  • Sneakers have a high traction plastic or rubber outsole that causes the foot to forcefully “brake" with every step. Note that an active child takes 20,000 steps per day. This unnatural braking forces the foot to slide forward, jamming the toes against the shoe's front edge with every step. This is the equivalent of wearing shoes one has long outgrown.

Even if you're not ready to home school or move to a tropical, casual, shoe-optional locale, there are plenty of opportunities to foster your kids' healthy foot development.

Nutritious Movement

Stensland likens healthy movement to a healthy diet – a variety of all kinds of foods, including fruits, vegetables, healthy fats, protein, and some Cheetos or Pop Tarts every now and then. Just as with our diets, the effects of any junk food are mitigated by nutrient dense foods. Similarly, while there will inevitably be times when your kid needs to wear shoes, including structured shoes with a heel (e.g. tap shoes or soccer cleats), you can offset the ill-effects of such shoes by adding in a healthy dose of “nutritious movement," a term coined by movement educator/author Katy Bowman. She recommends offering kids a chance to walk on natural surfaces like sand, gravel, rocks, or wood for at least 20 minutes a day. Even if you can't do this every single day, you can at least have them play barefoot inside.

Conscious shoe selection

Dr. Gangemi, chiropractor, elite triathlete, dad and barefoot enthusiast, recommends looking for these qualities in kids' shoes:

  • Low heel height
  • Minimal cushioning
  • Flexible throughout
  • Very lightweight

Stensland has compiled a list of approved shoes for nutritious movement here, including guidelines for DIY'ers wishing to make their own.

Lead by example

For better or for worse, our kids learn more from what we do than from what we say. We can encourage them to kick their shoes off when we do the same. While it might not make sense to walk into your office barefoot, you can set an example by taking your shoes off when you enter the house, while relaxing in your backyard, at the park, or on neighborhood walks in nice weather.

Check your fear

After researching the foot and how shoes impact its structure and functioning, I realized I was scared of all the wrong things when I insisted my kids leave their shoes on at the park. I was afraid they'd step on something sharp or that they'd contract a disease, both of which are, in fact, highly unlikely scenarios. (However, I do think I'm justified in my fear of letting them take their shoes off because it would make it even harder to get them to leave the park.)

On the other hand, the prospect of depriving my kids of healthy movement, potentially for life, is far scarier than anything a barefoot adventure could throw at me, including a tearful, forcible departure from the playground.

We all want to give our children a solid foundation. It turns out, we don't necessarily need to do anything fancy or complicated to do it—at least in the literal sense. While you might need a lot of therapy and soul searching to give your kids the best emotional foundation, creating a solid physical foundation is as simple as letting them be barefoot.

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Ah, back to school time. The excitement of a new year for our kids and the impossibly busy schedule for their mamas. Anyone else get to the end of the day and think, "What did I even DOOO today, and why am I so exhausted?" 🙋

Luckily, finding a system to help you plan out your days can help reduce stress and improve your overall quality of life—which we are all for.

Here are eight planners we love that'll quickly take you from "What is happening?!" to "Look what I did!"

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In the moments after we give birth, we desperately want to hear our baby cry. In the middle of the night a few months later it's no longer exactly music to our ears, but those cries aren't just telling us that baby needs a night feeding: They're also giving us a hint at what our children may sound like as kindergarteners, and adults.

New research published in the journal Biology Letters suggests the pitch of a 4-month-old's cry predicts the pitch they'll use to ask for more cookies at age five and maybe even later on as adults.

The study saw 2 to 5-month olds recorded while crying. Five years later, the researchers hit record again and chatted with the now speaking children. Their findings, combined with previous work on the subject, suggest it's possible to figure out what a baby's voice will sound like later in life, and that the pitch of our adult voices may be traceable back to the time we spend in utero. Further studies are needed, but scientists are very interested in how factors before birth can impact decades later.

"In utero, you have a lot of different things that can alter and impact your life — not only as a baby, but also at an adult stage," one of the authors of the study, Nicolas Mathevon, told the New York Times.

The New York Times also spoke with Carolyn Hodges, an assistant professor of anthropology at Boston University who was not involved in the study. According to Hodges, while voice pitch may not seem like a big deal, it impacts how we perceive people in very real ways.

Voice pitch is a factor in how attractive we think people are, how trustworthy. But why we find certain pitches more or less appealing isn't known. "There aren't many studies that address these questions, so that makes this research especially intriguing," Hodges said, adding that it "suggests that individual differences in voice pitch may have their origins very, very early in development."

So the pitch of that midnight cry may have been determined months ago, and it may determine part of your child's future, too. There are still so many things we don't know, but as parents we do know one thing: Our babies cries (as much as we don't want to hear them all the time) really are something special.

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A new school year is looming and while a lot of parents are looking forward to seeing their kids take the next steps in their education, many of us are not looking forward to getting everyone back into a weekday morning routine.

Mornings can be tough for kids and their mamas. One of our favorite celebrity mamas, Kristen Bell, does not deny that mornings with her daughters, 5-year-old Lincoln and 3-year-old Delta, aren't easy at all.

"It's miserable," Bell recently told POPSUGAR. "It's awful no matter who's doing what. And I'll tell you right now, the 3- and 5-year-old aren't doing jack."

Anyone who has ever tried to wrangle a preschooler out of their pajamas, to the breakfast table, then into their school clothes and backpack at seven o'clock in the morning knows exactly what Bell is talking about. She says some days are better than others, but it's hard to know what level of kid-induced chaos you're gonna wake up to on a weekday.

"It depends on their emotional stability, it depends on their attitude toward each other, toward life," Bell told POPSUGAR. "It depends on their developmental stage."

Luckily, Bell has got some backup. She's been open about how she and her husband, Dax Shepard, practice a tag team approach to parenting, and sometimes, Bell gets a chance to tap out of the morning routine. Unfortunately, Shepherd's later schedule means it doesn't happen as often as she would necessarily like.

"I don't want to say that I do more mornings than he does, but if you were to check the records, that's probably what you'd find," she told POPSUGAR.

If, like Bell, you're really not feeling mornings with the kids, there are a few things you can try to make things a little easier on yourself, mama.

1. Change the conversation

Instead of saying "hurry up" or "get in the car, right now,"try to mix up your vocabulary a bit.

If there's a need for speed, remind the kids that it's time for "fast feet" or that you're racing to the car.

If you're feeling overwhelmed, you might consider sharing that with your kids. Let them know that mama's got a lot to do this morning and that it would be a huge help if they could make sure their water bottle is in their backpack.

2. Make breakfast ahead of time

If cereal isn't your jam or your kids need something hotter, and more substantial in the morning, cooking up breakfast can be a major hurdle on hectic mornings.

Check out these Pinterest perfect make-ahead morning meals, like breakfast enchiladas or egg muffins, and make mornings a bit easier on yourself, mama.

3. Bring some Montessori into your mornings

Help your kids take control of their AM destiny by bringing some limited choices (like clothing) into the morning routine and allowing for natural consequences (like having to settle for an apple in the van because they missed breakfast) but also allowing for fun with mom.

"Try doing something simple, with clear boundaries, such as reading two books before it's time to start the morning routine. If they're ready early, you can spend more time together, which is also a great natural incentive," writes Montessori expert Christina Clemer.

Here's to a less stressful AM routine for Kristen Bell and the rest of us mamas. Just because it feels miserable today doesn't mean it will be tomorrow. There is hope, Kristen!

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It was a year ago when I was pregnant, parenting a highly-spirited preschooler and also working a full-time job while trying to maintain a part-time side business when I got to the point of I have had enough.

I can't remember exactly what the trigger was, but like most times, it wasn't just one thing but a build-up over time that culminates in a massive meltdown.

You see, I was not getting much appreciation or validation for all of my contributions. This was a time when my partner, too, was working full-time and in graduate school two evenings a week. It was stressful for everyone, but, as the wife and mother, I carried the family through it by tending to the little details: the pick-up and drop-offs, the shopping, the cooking, all the minutiae of everyday life.

So, after perseverating on my laundry list of seen and unseen responsibilities, I decided to sit down with pen and paper and make a "day in the life" list from wake-up to bedtime that showed my partner exactly what my day entailed—a day that supported two other people in the house and one in the oven.

Even I was surprised to see all of the things listed out in 15-minute increments. On paper, it actually looked even worse than it felt. I thought to myself about how much physical, mental and emotional energy I expend in this hectic season of our lives. And I didn't regret it for a minute.

However, back to my original complaint…I still wanted to be validated for it. I needed to be seen for both the implicit and explicit tasks and expectations in my day-to-day.

So I handed my list over to my husband, expecting him to be awakened to the fact I was indeed working in overdrive and for him to be grateful for all the ways that I take so many burdens off of him so that he can be successful in school and his career.

Instead of that, his response almost put me into a state of shock. He read over the list and then said, "I know. You are Superwoman."

His words, like kryptonite, left me speechless. Part of me knew that his intent was for this to be a compliment, but it felt so invalidating. It completely missed the mark, and instead of leaving me feeling appreciated, I felt less understood.

Superheroes have innate superpowers that I imagine they use with ease. In fact, they are expected to use their powers and perhaps that is their sole purpose. No one ever looks to a superhero and asks, "Do you need a break?" And as a feminist, I sure as heck believe women are strong and powerful. But the idea of being labeled a "superwoman" did not feel empowering.

I already know I am efficient, capable, strong and fierce. But, I am also fatigued, sometimes overworked and underappreciated, and worst of all expected to be the one that keeps it together for everyone else.

What I learned about through my research of who Superwoman really is was this: her powers always wear off by the end of the story. Turns out these so-called "superpowers" really are temporary. That I can relate to.

I am only human and there are days and weeks where I feel on top of the world, days where I can manage it all with ease. I can be up all night nursing a baby, take both kids to school, and show up on time for a 9:00 am meeting with a French pastry I baked from scratch. I can push through the exhaustion and demands every day…until I can't.

And it's not just my spouse who uses this label. I have well-meaning girlfriends who have also tossed the term out there as if it was meant to be a feather in my cap.

When things get tough, I appreciate the texts of support my girlfriends send me. Even when they are far away, it's nice to know someone cares when everyone in your house has the stomach flu while your partner is out of the country. It's comforting to be able to share the ups and downs of trying to balance a career with a growing family.

But when the text comes in and says something like, "I don't know how you do all that. You are a supermom!" I feel like there should be an auto-reply that says, "Connection lost."

The thing is, I don't want to be elevated to superhero status for living my life. It is not heroic and it's probably not too far off from what every other devoted partner and mother provides their family. But, this is what I think we need, what we are starving for. We need someone to say, "How are you doing?" or, "What have you done lately to care for yourself?" or, "Thank you for all that you do and who you are."

Those are the kinds of words that let me know I am seen and make me feel validated when I am working the hardest. They let me know that the people I love the most see me, and not a cape.

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