Beyond the aesthetics of a perfect pedicure, our feet are often the most overlooked part of our body. Despite bearing the full weight of our existence every day, we rarely give them the attention they deserve. In his book, *La salud a tus pies* (or, Health at Your Feet), physiotherapist Jesús Serrano shines a light on the crucial roles our feet play in our overall well-being. He reminds us that our feet are not just for walking; they are essential for supporting, cushioning, propelling, and balancing us. Serrano stresses the importance of caring for our feet just as we do the rest of our bodies, through healthy habits and exercises designed to prevent future problems. His insights remind us that foot care is essential not only for mobility but for long-term well-being too.
Serrano argues that modern footwear hampers these natural functions, labelling shoes as “fragile” and overly restrictive. He emphasizes that, like any part of the body, the feet need to be trained and stimulated to work effectively. Ideally, toes should be well-aligned, arches strong and flexible, and ankles should have a full range of motion. While he doesn’t suggest adopting the extreme foot structures seen in “barefoot” populations, he views them as an admirable model of natural foot health.
Feet Form the Foundation for Good Health
According to Serrano, we must recognize how deeply our feet influence the rest of the body. Even something as small as an ingrown toenail can disrupt the body’s alignment, potentially affecting areas like the jaw due to altered posture. Serrano explains that every movement we make relies on feedback from our feet, and even a simple squat can be compromised if there is limited ankle mobility or conditions like claw toes. He notes a worrying trend among people in their 40s and 50s, who often struggle to balance barefoot on one foot, a result of toes losing their natural stabilising function due to modern footwear.
Serrano advocates for making strong, wide feet fashionable again, asserting that 95% of modern foot problems stem from ill-fitting shoes—narrow-toed designs and overly cushioned running shoes included. These can lead to issues like bunions, claw toes, Morton’s neuroma, and ingrown toenails. For him, the root cause of foot pain lies in footwear that doesn’t accommodate the foot’s natural structure, causing the muscles to atrophy and deform. He stresses that feet are meant to function barefoot, and without this natural stimulation, their performance declines.
Tips to Improve the Health of Our Feet
The key to healthier feet, according to Jesús Serrano, is spending more time walking barefoot, ideally in natural, uneven terrains. In modern cities, we walk on flat, smooth surfaces and wear shoes with thick, cushioned soles, which deprive our feet of natural stimulation. Serrano thinks that we need to return to activities that allow our feet to function as they were designed to—gripping, running, jumping, and feeling different textures. This helps correct foot pathologies and strengthens the foot’s natural biomechanics.
However, since going barefoot all the time isn’t feasible, he recommends footwear that mimics the shape of the foot and respects its natural movement. He suggests thin, non-slip soles and even toe socks as ideal options, but acknowledges that different conditions may require different shoes. For instance, running in the mountains might need a thicker sole than a casual walk to the supermarket. For people with foot conditions, he advises footwear with more tailored support, such as insoles or slightly thicker soles, but always choosing shoes that are as minimalist as possible, depending on the foot’s health.
Your Feet Can Be Trained
Like the rest of the body, the foot is composed of muscles, joints, and bones that need to be stimulated and strengthened through movement. The physiotherapist emphasizes that feet, like any other part of the body, can and should be trained—ideally barefoot. He points out that many people may not experience foot pain, but this doesn’t necessarily indicate that their feet are healthy. In fact, when feet are unable to perform their natural functions, it often affects other areas of the body. Serrano notes that balance and posture problems in older individuals, even without significant foot pain, can often be traced back to improper foot function.
To train the feet, Serrano advises walking barefoot at home and in safe environments, as well as gradually transitioning to thin, flexible footwear that allows the foot to move and feel the ground naturally. He stresses that since conventional footwear can atrophy the feet, transitioning to barefoot training or minimalist footwear should be done gradually, just like starting at the gym. After a few months of this approach, Serrano assures that the feet will become stronger, longer, and wider, with toes more spread apart and increased muscle tone.
