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Walking, Movement and Health Children Barefoot
Activate your feet at home with sensorimotor aids, the RootyRUG root rug, or seek out barefoot trails. Your feet will thank you.
It’s the many different uneven surfaces that helped the human foot evolve into the shape it has today. When feet are stimulated regularly, it’s beneficial not only for them, but for the whole body too. In toy shops, though, you probably won’t come across items designed to support healthy feet. So how can you help your children stimulate and strengthen their feet? The answer is simple – bring as many uneven surfaces as possible into their everyday life.
Walking on uneven ground full of varied stimuli is a great way to mimic time spent outdoors in nature. It helps activate muscles that a child doesn’t use when walking on a flat floor.
This helps the foot develop its natural shock-absorbing ability, the muscles throughout the whole lower limb start working properly, and the foot is better protected against various orthopaedic issues. And here’s something you might not expect – walking across varied terrain can have a positive effect not only on your legs, but on your whole musculoskeletal system, and even your mental wellbeing. So let’s be honest: giving your feet a bit of a workout now and then certainly won’t do us adults any harm either.
If you’re lucky enough to live right by a forest, or you even have your own garden, then we truly congratulate you (and we’re a little bit jealous, too). Compared with flat, hard tarmac, natural surfaces are an absolute balm for our feet. And walking on them is the most natural exercise you can do. Even if it doesn’t seem like it, the foot is a highly sensitive sensory organ. Varied terrain stimulates muscles and nerves, trains coordination, and also supports spatial awareness.
Special walkways and trails designed to stimulate the feet are becoming increasingly popular. These days you can find them in many places across the Czech Republic (you can find a list here), and even in our shop on Poděbradská. Barefoot trails are made from different natural materials such as pebbles, pine needles, sand or even straw. They’re great fun not only for your children, but for you as well. By walking barefoot over such varied terrain, you’ll work not only your feet and arches, but also all your senses as you take in the different surfaces.
If, for whatever reason, you can’t spend much time outdoors and you’re at home more often, you have two options. Either you let your child go barefoot (which isn’t always ideal on cold, hard floors), or you get them proper indoor footwear. So what should those slippers look like? The best choice is soft little shoes in the style of soft-soled baby shoes; alternatively, you can get your little one sock shoes or non-slip socks. In both cases, remember that it’s important for the foot to have enough space – the toes mustn’t be curled up or squeezed together.
Hard, cold floors (especially tiles in the hallway or kitchen) can easily be transformed into a pleasant, playful space full of interesting stimuli. With various sensorimotor mats, cushions or blocks, the whole family can strengthen their feet – any time throughout the day. You’ll soon find out for yourself just how pleasant (and a bit addictive) walking on varied terrain can be.
Orthopaedic mats are special tactile blocks, most often made from plastic. They have different non-slip surfaces that you can combine however you like, creating a varied sensory pathway for your child. They alternate soft and hard textures, simulating walking on uneven natural ground. Another big advantage is that they’re easy to clean and, thanks to their durability, they can take a lot – which you’ll definitely appreciate if you’ve got little whirlwinds at home.
Want to enjoy that same feeling at home as when you walk in nature? Then choose one of the root rugs from RootyRUG, whose raised elements very realistically mimic tree roots in the forest. Ideally, place this relaxing feature somewhere you spend a lot of time – in the centre of the room, by the hallway door, or even in the kitchen. As well as activating underused foot muscles and supporting healthy development of children’s feet, it can also help you feel more grounded and present – righthere and now.
‘I have a real soft spot for children’s feet. Walking barefoot is natural for humans, but in modern society it isn’t always safe to do. At home, we can go barefoot, but it’s often an environment that doesn’t stimulate the feet enough. Hard, flat floors, very few rugs, and even door thresholds are often missing. I was happy to accept naBOSo’s offer to try the RootyRUG root rug. I placed it strategically in the passage between the living room and the kitchen, so we walk over it many times a day, and the children sometimes play on it too.
The RootyRUG root rug is meant to simulate tree roots. The rug is fairly firm and quite rough, which surprised me, but it’s actually very pleasant for the feet. It doesn’t have a high pile, so it’s easy to look after (just shake it out or vacuum it with the nozzle). The design is fine for me; over time the children will have it in their room, but you can also choose more neutral colours and shapes. It’s a sensorimotor aid that stimulates the feet, supports a healthy arch, helps improve lower-limb stability, and children can practise balance on it.’ @pediatrie_s_laskou
Do you enjoy getting creative? If you can sew (or you have a helpful granny in the family), you can make your children their very own sensorimotor mat. Use different materials you typically have to hand – stones, string, small pieces of wood, pulses, and so on. The aim is to make the mat as varied as possible so it’s interesting for the feet. You can place it, for example, around a desk, and you can even put one in the bathroom so your little treasure can shift their weight on it while brushing their teeth.
And one more tip for all creative souls. Cushions filled with peas, buckwheat, foam or conkers are another great way to keep small children entertained (for example while you’re preparing lunch) while also giving them a chance to strengthen their feet. Sew them from sturdy materials so they can’t tear under load, ideally add a zip fastening, and after a while feel free to swap out the filling.
Wake up your feet with a practical stimulation mat, which you can lay out anywhere you often stand. Whether it’s at home while cooking or at work – thanks to an effective massage, your feet will be properly stimulated and activated. A practical alternative is also sensorimotor socks or shoe insoles, which stimulate your feet wherever you go. The massage ball helps release tight muscles after a full day on your feet or after sport.
Not based in Prague? No problem at all! Together with children’s physiotherapist Vlaďka Botlíková, we’ve put together an online exercise programme for children aged roughly 3 to 11. Alongside a set of effective exercises, it also includes tests to help you assess posture and the condition of your child’s feet, a set of test challenges, and several fun foot games that will entertain not only your children, but you too.
Don’t wait around – get stuck in with your children and make your own sensorimotor mat today. When the weather’s good, head out for a walk in nature or visit one of the barefoot trails – there are already dozens across the Czech Republic. You’ll see that you’ll really enjoy the time you spend this way. You’ll strengthen your feet, and you’ll very likely have a good laugh along the way.
Where will your next steps take you?
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