You may be surprised to hear that there is a “deep controversy raging beneath the calm surface” when it comes to what you wear or don’t wear on your feet during Tai Chi practice! Socks? Shoes? Barefoot? As you read through the comments and research below, you will understand a little more about the controversy. While masters and instructors don’t agree about footwear (or not), there is at least one thing that all (I can’t imagine otherwise) agree on: NO HEELS.
Why go barefoot?
There is a large and growing list of reasons to go barefoot compiled by Tom A. Kutscher. Proponents of going barefoot say that the muscles in your feet need exercise, “feet weren’t designed to wear shoes”, and until the last 200 or 300 years, no one wore shoes.
There are religious or spiritual aspects of this debate, as well. Both Taoism and Buddhism consider feet to be one of the dirtiest parts of the body. Touching someone with your bare foot (or even pointing with it) is considered insulting. In Islam, Muslims wash their feet before they come to pray. In certain parts of the Bible, followers are directed to remove their shoes in religious areas. Chinese Reflexology involves massaging and stimulating points on bare feet.
Going barefoot is part of centuries of Asian tradition when it comes to martial arts. Your feet take in a lot information from the ground which is transmitted to your brain. Researchers also claim that your foot posture can be controlled by you and dictates your ability to balance. Without proper posture you risk developing plantar fasciitis. By exercising barefoot, your Tai Chi instructor can see your feet clearly and can offer suggestions or recommendations.
When practicing Tai Chi, it is important to be aware of your surroundings. When barefoot, the nervous systems provides feedback which also helps improve your awareness.
Barefoot at home - reasons why it’s a good idea!
Removing shoes before entering a home became a tradition when Asian houses were raised up. Even though very few are raised up today, it has become part of the culture and tradition to remove your shoes when entering your house or when you are a guest in someone’s house. This makes sense because people in Asia use low tables and mats and also lie down or rest on the floor. Let’s take a look at some research regarding bacteria on your shoes and what you are bringing into the house.
Sheri Maxwell and Charles P Gerba, researchers at the University of Arizona, published a paper in 2008 showing the results of a study of bacteria on the shoes of 26 people over a 3 month period. They were mainly testing for bacteria that caused “intestinal, urinary, eye, lung, blood and wound infections”. They found more than 400,000 types of active bacteria. For example, coliform (from fecal matter) was found on all but one of the shoes; and seven had E. coli bacteria on them. These are only 2 examples of the 400,000 bacteria found.
It gets worse: 90-95% of the bacteria on shoes found their way onto clean floor tiles when worn in the home! Researchers suggest that “we all might want to think twice about wearing shoes indoors”. Take note that in this section we are discussing being barefoot at home (or residence), not outside.
Barefoot outside - pros and cons
According to Anthony Korahais, founder of Flowing Zen, one of his masters “had a strict rule about not practicing” Qigong or Tai Chi barefoot outside. However, another master stated that it was good to practice barefoot outside. Anthony says he spent 10 years trying to find the right answer. Unfortunately, there is no right answer for everyone.
In countries outside of Asia, most students find that shoes are more comfortable and help them balance better (inside and outside). According to The Complete Idiot’s Guide to Tai Chi & Qigong, some Chinese masters caution that by going barefoot (particularly outside), you open yourself to “pernicious influences”. Not exactly sure what that means, however, you could get chilled if the ground is cold. That makes sense! Or you pick up an infection from the ground. Also makes sense!
I’m sure you could think (if you are not in favor of being barefoot) of quite a few additional reasons to have your feet covered when outside. Although some “experts” disagree, many feel that shoes might be the best option, especially when Tai Chi is practiced outside.
What about those practitioners who do NOT want to go barefoot in class?
Some practitioners and masters (myself included) feel that barefoot is fine at home or on a beach but not in a Tai Chi class. Let’s talk a bit about what we do in class: pivot, stand on one leg, use weapons, stamp our feet, etc. We can easily get stepped on. Ouch! Plus we need to be concentrating and relaxing, not worrying about our feet getting hurt or stepping on something painful or “gross”.
Speaking of “gross”, how about sweaty feet on a classroom/studio floor along with the distracting squeaking sound! How about a barefoot practitioner with athlete’s feet! Stinky feet?
Full disclosure: if you haven’t figured it out by now, yes, I am biased! However, I do not “forbid” (I hate that word) students from going barefoot unless there is a health reason.
What about socks in class?
While there are times when you are not able or should not go barefoot (infections, warts, Athlete’s foot, etc.), socks may be an option. Here’s the problem with socks, in class they can be dangerous because it is easy to slip. When it comes to socks with grippers, Tai Chi instructors and practitioners were not impressed with performance or safety. Personal note: due to a broken little toe, which caused no small amount of pain when wearing shoes, I chose to try socks (too slippery) and then gripper socks (awkward and a problem when pivoting, or turning etc.). Socks may be a poor but only option. If wearing socks is necessary, do be very cautious.
Ok, so you don’t want to go barefoot and socks are a poor option, how about shoes? Will “any” shoe do?
Sneakers (also known as training shoes or trainers) are too heavy with thick soles which make them hard to balance and negotiate many postures correctly and safely. Training shoes (sneakers) can cause knee strain when you turn on an empty foot and attempt to rotate. Kung Fu shoes may have very little support or protection for your toes.
Do choose the right Tai Chi shoes. Tai Chi shoes are designed to protect your toes, have uppers made from leather, canvas, or other breathable materials, and soles that are thin enough to balance. Thin soles also give you more feedback from the ground. They should be flexible and wear resistant. Soles are usually made of rubber, cloth, or rope-like materials. It is important that the shoe you choose doesn’t doesn’t have soles that grab the floor or carpet (like trainers or running shoes), especially when rotating. Your sole should also not slip when you take longer steps or stances.
If you’ve ever used cloth bottom shoes on a highly polished floor, you understand. Cloth bottoms also don’t work really well when practicing outside, as rocks, concrete, and debris can tear up the bottoms. However, cloth or rope soles are great on a wood or smooth (but not polished) floor when doing a spin or pivoting type move!
The shoe should have a low heel (preferably none). A low profile allows your ankle to rotate and a sole with limited traction that prevents pressure on the knee when you turn. Be sure the toe is rounded, and wide enough so that your toes are not restricted and you can balance well. It is important that the shoes feel comfortable on your feet. There’s always the option of wearing a thin pair of socks with your Tai Chi shoes if it makes you more comfortable.
As a non-barefoot instructor who teaches on various surfaces, I own different Tai Chi shoes appropriate to each surface (carpet, smooth floor, outside). Tai Chi shoes are fairly inexpensive. However, I am not suggesting that you do this. But do consider the surface where you will be practicing when purchasing shoes.
Hybrid solution if none of the above appeal to you!
Another option is wearing barefoot trainers. Many different companies offer barefoot trainers (Vibram five fingers, Vivobarefoot, Tade Evo, for example). I have not tried barefoot trainers but heard that they are the closest thing to “barefoot walking without injuring” your soles. Remember, there will be an adjustment period if you are transitioning from sneakers/trainers that are cushioned or a shoe with a raised heel to barefoot trainers.
Bottom line: Make your decision on footwear or barefoot based on your comfort zone, and the surface on which you are practicing, whether practicing outside or inside, the weather, and even the flooring or carpeting. You can even consider any biases you have! The choice is yours!
Subscribe to receive my weekly blogs in your email.