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Xero Shoes Partners with Dignity Restoring Hope

There’s nothing worse than leaving your beloved home in pure fright. Through the Dignity Restoring Hope foundation, we were able to connect with Iryna and her young family of Ukrainian refugees.

Introduce yourself, what is your name and how old are you?
“My name is Iryna and I’m 30 years old.”

Where are you from?
“I’m from Kyiv.”

What were you doing in Ukraine?
“At that moment I was on maternity leave, we have 4 kids, and the youngest was 2 years old, right now he is 3 already.”

Is all your family here in the Czech Republic?
“Right now we come back to Kyiv. But later we are planning to go back to Prague. Right at this moment, my son has an operation on his leg. There are things we need to take care of and then we are arranging our return back to the Czech Republic.”

Why have you decided to go to the Czech Republic, was it a deliberate choice?
“It wasn’t a choice. That was all unexpected. We didn’t know where are we going and what to do, complete misunderstanding. But at that moment I was studying online and my classmate, who lives in Prague, called me on the 24th of February and invited us to come to her and offered to help. We were driving through different cities and finally decided to go to Prague. We wanted to stay for one week and see how the situation is going to change, to realize what is going on. We stayed for one month without registration, every day hoping that will end today, but there was no end in sight. Finally, after a month registered and got a visa for temporary residence”

Were you leaving Kyiv the day it started?
“Yes, we awoke by the sounds of the explosions. Packed some things in a suitcase, woke the children, jumped in the car, and went nowhere”

What is the current situation in Kyiv?
“The last days were quite tough. The air–raid alarms went off very often. Thank God, there were no explosions. A few days, after we came to the Czech Republic, we were watching the explosions from our window. This is scary, painful, and displeasing. But the days following all of Ukraine suffered from bombs. It is an intense situation, this is war.”

How does your children react to a civil defense siren?
“We were talking about that a lot, I was showing him a cartoon about the air–raid alarm. It is our friend, it notifies us about the threat of an attack and helps us. So now they are absolutely fine about it, say “Hi, alarm and thank you” because in the cartoon it is said to greet it and make your way to the shelter. They don’t have a fear. It is scary that they play games that you have to hide somewhere in the bunker, the flying shells. Luckily they didn’t see much of it but they know and understand everything from the information filed“

Have you been to Europe before, to the Czech Republic?
“ Yes, we were traveling before. More with the first kid. Then my daughter was born. And then we had another two kids, one year apart. With the oldest, we’ve been in the Czech Republic and Portugal. We’ve been traveling to Spain and Paris, but with one kid it was easier..”

When you were traveling, have you ever thought about leaving Ukraine, to emigrate?
“We had these thoughts when we were young, we were playing for a Green Card, but that was before we delivered our first baby. No action was taken for that. We had an idea to live somewhere for one winter, or 3 months, temporarily, this is interesting and changes your daily routine for a while. But apparently, once the war started, you realize that the only place you want to be is home.”

Security is way more important, especially with the kids.
“It is also about the choice. When you are choosing to leave. It is a conscious decision, your personal choice that is comfortable at this stage. But this is a totally different thing when you are running. First days we had a fear that we did something wrong, our actions can be against the law of this country. In Budapest, our money was stolen from our pockets. We were scared and lost anywhere.”

Have you received help with documents here in the Czech Republic, people were willing to help?
“We were waiting for a long time without registration and believed that it would end quickly. So after one month from the beginning, when we finally came there, everything was easy and fast. I’ve heard the stories before about how people were waiting all day, coming early in the morning to stand in line. But for us it was a very positive experience, people were nice, with open hearts, and did everything for us.”

Was there a kind of negative situation, for example at kids’ play yards, is there a difference in people’s behavior, compared to the first weeks?
“We had a negative experience on our way to the bank, the guy on the street was really aggressive and he was screaming that you are fascists. He was with a huge dog. I went to the bank and my husband stay in the car, and the stranger continued yelling. But my husband didn’t react to that, so he left. It is a catchy negative experience on the street that happened to us. We were spending almost all of the time in the play yards, and closer to summer more people from Ukraine came. Little conflicts I usually had with Ukrainian people, rather than with Czech. We went to the shopping mall, and there was a carousel with 3 horses. I was on the phone and didn’t get the whole situation. The lady put her daughter on it and turned it on, two of my kids saw it moving and also jumped on. The lady starts screaming this is only for her kid. Obviously, I took my kids off it. But the Czech moms act differently, they always say, common join, there are free spots, your kids can have a ride with mine. On the other hand, it is the difference in their attitude to their own things. When I come to the play yard, I simply pour out all the toys in the middle of the band, I don’t care who will take them, my kids share everything with the others. But when they tried to take a balance bike, the lady strictly notified me, that this is forbidden. We had a lot of different bikes and cars in Ukraine, and we were sharing them with everyone around, but we didn’t buy one in Prague, every day thinking that tomorrow we will go back home. But my kids are used to sharing and surprised that they can’t take it. At the same time, i think this different attitude and vision might be right.”

In general, do you like staying in the Czech Republic, and how long you are planning to be here?
“By the end of the war, we really want to go home. This is not that the Czech Republic or Europe is bad, but we want to go home. We have a house here, I hope it will survive. We are here now, and you can’t imagine how much we were missing our city. We used to solve medical questions immediately, with stomatologists for example. My husband had a stomach ache and they offered an appointment three months later, or the nearest in another city in one month. We could manage this situation and we know that in Ukraine you can get the appointment on the same day. We love Kyiv. I believe our win is close. And we will all come back home”

When are you planning to return back to Prague?
Right now we have an operation for one kid, one of our kids is adopted, and we need to do a medical check for him, he has a condition of late growth, he is one year behind, and during the last year, we were working on this question a lot. He was in a hospital for a while, now he has a blood test. By the end of the week, we will have answers from doctors and in the middle of August, we are planning to come back to Prague. But it is not easy to find a place in Prague, we don’t want to go nowhere, firstly we will find a place to live, and then go.”

Do you have relatives in Ukraine?
All our relatives stayed in Ukraine. My husband’s parents are from Mykolaiv. My h and my husband, we used to live there for a while. And every day you are reading from the news: bombed hotel – my cosmetologist was working here, an explosion in the city mall – I used to work here, destroyed university – my husband got an education there. That’s terrible. The current situation in this city is a nightmare. Bombs every day, and for almost two months they don’t have drinking water. Two months ago they went to my mother in the Odesa region, and later, when we came to Kyiv, they came to us. This is horror. We are all together now, and i§m so happy, you never know, when is the last time we can see each other, and how long we won§t meet. For me, the importance of life and visions has changed a lot.”

In general how much your life has changed? Do you feel safe, the ground disappeared below you, or points are a fulcrum?
“On the first day, everything collapsed, utterly unknown. Early in the morning, it was still dark, we heard the sounds, I started throwing clothes into the suitcase, I caught myself thinking “for how long I packed, for a few days, or Ń„ few weeks, or months, will I ever come back here, will my home survive will my home not be destroyed, will I have a place to come back.” The first month was the hardest. But after I went back to study. My academy is in Moscow, but I took a decision to quit it, even I was studying for 1,5 years, and left only one module and diploma, I couldn’t continue it. So I found another school, and after one month went back to study, it is really helpful and distracting. Housekeeping, studying, and taking care of kids there is no time for depression. I’m more flexible now and adjusting to changes is way easier. Sometimes you are at your emotional bottom. The last few week’s news is full of stories from Mykolaiv and Vinnytsia. You are reading and feel like you are dying with these people. I allow myself this emotion, this is grief, this is pain from loss, but we are moving on. I have a motivation for myself to become better. They are trying to destroy us, but they can’t, instead of hatting them, I put my anger in the right direction I will grow, I will use this energy for self-development, we will be better, and we and our state become more beautiful. I will be a better person, opposite to them.”

If you would like to donate directly to Dignity Restoring Hope, we encourage you to do so below.


Donate To Dignity Restoring Hope

Looking for more ways to help? We have put together a list of great foundations that are accepting donations for those in need.

1. International Humanitarian Fund2. Children of Heroes 3. Fond Masha4. Voice of Children5. People in Need6. Unicef7. Doctors Without Borders

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Family of 7 Hikes the CDT in Xero Shoes

Imagine this: hiking the Continental Divide Trail which is over 3100 miles with FIVE KIDS and a newborn baby! The Netteburg Family is making their way along the CDT, and we are lucky enough to sponsor them in Xero Shoes the entire way.

In 2020, the Netteburg Family trekked the Appalachian Trail and their daughter, trail name “The Beast,” became the youngest person to ever trek the entire trail on her own two legs, at age four. Her older siblings, Lyol (was age 11, “Blaze”), Zane (was age 8-9, “Boomerang”), and Addison (was 6-7, “Angel Wings”) also trekked without difficulty. They spent a total of 177 days on trail.

If they successfully complete the CDT in 2022, “The Beast” will become the youngest to trek the trail at age six, and oh yeah, since the AT they have added another little addition to the family. So now with five kids, they will possibly be the largest family to complete the trail and the first to carry a baby the length of the trail (which has been done many times successfully on AT and PCT.)

It’s been amazing watching their journey unfold through social media, and we got an update from the Netteburg Family at about 600 miles into the CDT:

“Our Xero Shoes are holding up amazingly well, considering they are ultralight minimalist shoes and the abuse we are putting them under. Most trail runner shoes long-distance thru-hikers use end up beat up by 400-500 miles and these are surprisingly resilient. Also, we’re so pleased with how the zero drop and the minimalist design makes us more intentional when walking.”

We weren’t lying when we told you about the 5,000 mile sole warranty. No matter what kind of abuse you are putting Xero Shoes through; they can handle it.

When you’re hiking a long distance such as the CDT it’s not only important to have lightweight shoes on your feet, but also to pack lightweight. The Netteburg Family was smart enough to bring Xero Sandals with them as well. Here is what they had to say about their sandals:

“The sandals are so comfy and handy around camp and around town. Much better than clunky crocs or flip flops. Xero sandals mean we can still wear socks around camp. Feet don’t freeze and feet are protected. The truth, however, is the boots are so comfortable, we hardly ever use our sandals around camp. Really only when we’re in towns.”

Needless to say, Xero Shoes are so comfortable you just may never want to take them off. As we cheer on the Netteburg family throughout their ground-breaking journey, it is humbling to see how our shoes can help this family achieve their goals.

After walking over 1000 miles in the DayLite Hikers, and the kids walking over 700 miles in the Prios it’s clear that our shoes are quality products that truly last. We’ll leave it off with sweet words from the Nettebur Family:

“We love having a company that supports families getting outside and into the wild. From the youngest hiker to the parents, we are all happy with our minimalist shoes. They have held up amazingly well. This is our second long trail, so our family has definitely been through some shoes. Xero Shoes hold up every bit as well as heavier traditional hiking shoes.”

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Xero Shoes Sponsors USA Artistic Swimming

FOR IMMEDIATE RELEASE

Emily Falkenberg | USAAS | emily@usaartisticswim.org

Laura Beachy | Xero Shoes | beachy@beachymedia.com

USA Artistic Swimming Announces Partnership with Xero Shoes

COLORADO SPRINGS, CO – (July 8, 2020) – USA Artistic Swimming signs Xero Shoes as its official footwear partner providing athletes innovative shoes that match the team’s style in the water. 

“They are not your conventional shoe, and we are not your conventional sport,” said USA Artistic Swimming CEO, Adam Andrasko. “We both embrace what is special about ourselves and use it in a positive way.”

Established 41 years ago, USA Artistic Swimming officially rebranded from USA Synchronized Swimming in March. Artistic swimming is a women’s Olympic discipline which combines technical perfection, synchronisation, choreography, artistry and expressive power. Athletes wear beautifully decorated swimsuits and waterproof make-up. They often perform choreography and use music that is unique to their heritage, creating a rich and distinctive spectacle.

Xero Shoes’ lightweight footwear prides itself on minimalism and natural movement. Xero Shoes have sold hundreds of thousands of shoes, boots, and sandals to customers in 97 countries, ages 2-92, and will now be worn by the USA Artistic Swimming Senior National Team at every international competition. 

“We’re so excited that USAAS asked us to support their incredible athletes and coaches,” said Steven Sashen, Xero Shoes CEO. “We are looking forward to having lots of fun together and helping the team reach their goals, feet first.” 

About USA Artistic Swimming

USA Artistic Swimming [USAAS] was established as a nonprofit organization in 1979 and is the United States national governing body for the sport. It is recognized by the International Olympic Committee, the United States Olympic Committee and FINA (Federation International de Natation Amateur) — the international governing federation. USAAS organizes, participates in, and promotes a variety of competitive events each year. These events begin at the local level and continue in the following categories: Age Group (12-19), Junior (15-18), Senior and Masters (20+). https://www.teamusa.org/USA-Artistic-Swimming

About Xero Shoes

Feel The World, Inc. (dba Xero Shoes) of Broomfield, CO, manufactures Xero Shoes®, addictively comfortable, lightweight, performance and casual sandals and shoes built with a “foot-first” design. Durable, stylish and affordable — Xero Shoes supply the fun and benefits of natural, barefoot-inspired movement with a layer of protection and comfort. FTWI launched in December 2009 and now has customers ages 2 to 92, in 97 countries who wear Xero Shoes for walking, hiking, yoga and gym-going, CrossFit, kayaking, rafting, paddle boarding, jogging, and even running hundred-mile ultra marathons. www.xeroshoes.com 

 

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Meet the Handball Ninja

We were recently tagged in a video by Ebiye Jeremy Udo-Udoma, aka the Handball Ninja. Once we got over the excitement of seeing a professional athlete in Xero Shoes, we couldn’t peel ourselves away from the screen as we learned more about Handball. Read on for our interview with the one and only Handball Ninja.

How long have you been playing handball? 

I started playing handball after seeing it in the Beijing Olympics back in 2008, which marks 2020 as my 12th year involved in the sport. I initially made Team USA back in 2014 and have competed internationally ever since.

Favorite cross-training activity?

Touch Rugby for sure! I actually got the opportunity to play with the USA Touch Rugby Men’s National Team at the most recent World Cup in Malaysia in May of last year. It’s a great way to keep my fitness up, work on my ball skills and agility, and cognitively stay sharp due to the fast-paced decision making required. There’s a lot technically and tactically that I’ve been able to carry over from my Touch Rugby experience back to the handball court.

What is something the general public should know about the sport of handball? 

Similar to volleyball and soccer, handball is a sport that is played on multiple surfaces from courts to fields to beaches. Handball has three main disciplines (Field Handball, Indoor Handball, and Beach Handball) with Indoor Handball being the most popular, followed by Beach Handball, and then Field Handball. While Field Handball was the version of the sport that was originally introduced into the Olympic program back in the 1930s, it was eventually replaced by the other two disciplines (Indoor & Beach) and the last Field Handball World Championship was in 1966. Field Handball now is only played recreationally and the International Handball Federation no longer presides over Field Handball competitions.

Tell us about your journey to the Olympics.

As far as my personal Olympic story, it’s been…an interesting one to say the least. I initially made the US Indoor Handball National Team in 2014 where we competed for a spot in Rio 2016, but we were ultimately eliminated from Rio contention after losing a qualifier to Uruguay. Our Indoor National Team also failed to qualify for Tokyo 2021. However, I made the US Beach Handball National Team in 2016, Beach Handball being the discipline of Handball that is contested in the World Games, World Beach Games & the Youth Olympic Games. While I have competed in the World Beach Games, aka the Beach Olympics, and will compete in the upcoming World Games in Birmingham, Alabama in 2022 as we have automatic host-qualification, I haven’t quite made the “big dance” that’s the Summer Olympic Games in my international career, yet. However, I am still working towards it on a number of levels. I have been an ambassador for Beach Handball “graduating” from The World Games to the Summer Olympic Games, similar to what Rugby accomplished in 2016, and a decision will be made at the end of this year by the International Olympic Committee on whether Beach Handball will join Indoor Handball on the Summer Olympic program. If you see the hashtags #OlympicBeachHandball or #BeachHandballParis2024 on social media they are in reference to this.

How many hours per day are you training?

Between personal training, team practices, and film study I’d guesstimate around 6 hours of my average day my consciousness is on some facet of my handball or overall athletic development.

What’s your training mantra?

My training mantra is “JGB“ which is short for “Just Get Better”. There’s a time to prepare and there’s a time to perform. In my experience, too many athletes perform during their preparation time and undermine their own development. When you’re preparing it’s just about getting better at the different facets of your craft, looking good is for performances. I’m always searching for the biomechanical inefficiencies in my body and working to solve them. All athleticism originates first and foremost from the central nervous system. Making improvements there and becoming more coordinated within the context of the sport I’m playing is my primary focus point whenever, however I’m training. I’m not one to beat my chest over how many reps of something I did, or care too much if I miss shots, lose scrimmages, or otherwise look bad in training. My main concern in training is that I have learned and developed as an athlete, hence “Just Get Better”.

Follow Ebiye’s handball journey @HandballNinja on Facebook, Instagram, Twitter, or TikTok.

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Why We Wear Xero Shoes

We asked our team why they wear Xero Shoes and their transition from traditional shoes over to minimalist. Here’s what they had to say–

“Until working at Xero Shoes, I didn’t know minimalist shoes even existed. I’ve always had trouble finding a comfortable and casual shoe. I was tired of feeling that way and didn’t know what to do. Since discovering barefoot shoes, I’ve learned how much of a role footwear plays in your health. Because of the comfort and many benefits of minimalist footwear, I can’t go back to wearing traditional shoes anymore.” –Kathy Yang

“I can speak from personal experience that after having my feet spend over two decades of my life exclusively in traditional shoes and socks, almost never seeing the light of day, that I will never go back as Xero Shoes has opened my eyes to the numerous and incredible benefits of Living Life Feet First!

For many years of my life, I completely took my feet for granted and never considered that the traditional footwear I had been wearing up until that point was contributing to my then life long flat feet and various sports-related injuries growing up such as knee pain while playing basketball, ankle issues, and pinching nerves in my back while running distance for my high school track team. The idea of being barefoot was entirely foreign to me and something that never even crossed my mind once. Yes, you best believe that growing up I was the kid who wore shoes and socks to the swimming pool too!

After college, as I became increasingly interested in holistic wellness and natural health, my interest in hiking and exploring led me to begin wearing hiking boots that I can now only describe as rigid anvils that are not designed for feet whatsoever. From there, I made a leap and tried my first hiking sandal—yet all the while, the random aches & pains persisted as a result of my lack of natural barefoot alignment.

When I first heard about Xero Shoes, I immediately felt a connection to the mission and was eager to learn more about the benefits of natural, minimalist shoes and living life as close to barefoot as possible. As soon as I slipped on my first pair of Xero Shoes, I knew instantly that this was a movement that needed to be shared with the whole world around! The comfort, durability, flexibility, design, and mission of Xero Shoes are totally unparalleled and I am honored to assist all of those interested in learning about how proper alignment begins with our feet as our base and continues on up from there!

Flash forward 5 months—and now I’m the cat who hikes barefoot out in the Rocky Mountains here in Colorado as often as I can during this time of year and it has quickly become one of my favorite things to do. I find that when I walk barefoot, I am much more mindful of my stride and I am also conscious of each step that I take as opposed to the clunky form and gait that I once had due to my feet never being permitted to move, bend, and flex naturally as well as feel the world around them. Being barefoot is a way of life for sure and I am so glad that I embarked upon this path!

The Genesis, Z-Trail, and Xcursion are a few of my favorite Xero Shoes styles as each is epic in their own right and incredibly versatile. From hiking in the Great Sand Dunes to expeditions in Rocky Mountain National Park, there is truly a Xero Shoes style for every occasion.” –Matthew Liebenauer

“Whenever somebody asks about getting into or transitioning into Xero Shoes, my favorite example is my own. I’m the kind of person who would wear a single pair of shoes until they have died from abuse, and didn’t really care much about what was on my feet so long as I had something on them. Early last summer, I put on my first pair of Xero Shoes (the TerraFlex specifically), and as a dancer, the first thing I thought was “Wow, they feel like ballet slippers!” because they let your feet do what they want to move and bend.

Following that, I started to wear them all the time, because they were just so comfortable. A few months go by, and I’ve got the Prio, Hana, DayLite Hikers…the list goes on. Recently, I put on my old shoes, and after about an hour, my feet start to yell at me because they hurt! I’ve never had any shoes, much less any other attire that had such a transformative, light-bulb turning on, ‘Oh I get it now!’ moment.” –Jordan Zink

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How to Perfect Your Balance

Have you always thought that you just aren’t someone with good balance and that’s that? Think again. It is totally possible to improve your balance! So how do you do it?

 Just like a weightlifter needs to lift progressively heavier weights to get stronger, if you want to improve your balance, you need to challenge your balance by placing yourself in unstable positions. In doing so, your body will develop the reflexes needed to maintain balance in that unstable state. This means that you need to be doing exercises that make you wobble…for if you are not wobbling, you are not being challenged. In time, a given activity that once made you wobble, will soon become easy and so you will need to move on to a more difficult activity.

Safety first: If you’re concerned that you might fall during a balance exercise, always keep your hand close to some type of support like a sink, counter, or sturdy chair. However, when performing the exercises, you should keep your hands just above your security support and only use them when you feel like you may fall. By having your hands just above the support, you will not rely on your hands to steady yourself and instead will use the balance reflexes found in your feet, legs, and torso.

 

So, let’s begin. For an extensive list of balance exercises I regularly use as a physical therapist for patients, head to  https://programs.perfectingmovement.net/catalog

If those exercises are either too easy or too difficult for you, all balance exercises can be made more difficult by reducing the amount of visual input you are receiving. This can be done by performing the activity in a darkened room, with eyes squinted, or with eyes closed. In this way, it will limit the amount of visual input your brain receives and so will force you to rely more on your other systems for sensory input.

Exercises can also be progressed/modified by standing on an unstable surface such as a foam pad, BOSU ball, wobble board or even a slack line, all of which of course will make you wobble more. As always, anytime you are wobbling, you are challenging yourself and are actively in the process of making your balance better!

In this program, I have balance exercises for people of all ages ranging from high-level athletes to geriatrics.

So, are balance exercises for athletes too??

Absah-freakin-lutely…having good balance as an athlete is crucial toward preventing injuries. This is because good balance is essentially having good neuromuscular control. Without good neuromuscular control, one loses control during movement, and so is at a much higher risk of getting injured. Think about it: Running, cutting, sprinting, braking: all of this happens on one leg at a time. Therefore it is essential to have good neuromuscular control on one leg; ie good balance. Squats and deadlifts are great exercises, but they won’t improve your control/balance on one leg needed for activities like sprinting, cutting, running, and pivoting. Therefore, awesome single balance = not getting hurt = being a real winner.

Footwear which can immediately create better balance:

When using a thinner, flatter shoe with a wide toe box, one typically has better balance. This type of footwear is called “minimalist”, or “barefoot” footwear. Xero Shoes are definitely my preferred minimalist shoe brand.

Here are some of the characteristics and benefits of a minimalist footwear:

  • A wide toe box which allows the toes to splay, creating a wider base of support.
  • A flat sole without support which does not throw off the natural positioning of the foot and ankle.
  • A thin sole which places one’s center of gravity lower to the ground to create improved stability.
  • A thin sole which also allows one to feel the ground more easily. In this way the brain has faster and more descript sensory input needed to create more rapid and effective balance reflexes.

In contrast, most traditional shoes have thicker soles, motion limiting “support”, narrow toe boxes, and elevated heels. All of this will disrupt the body’s natural sensory and reactive needed to maintain balance.

As a physical therapist, I have had AMAZING success in getting my patients in a minimalist footwear for both reducing pain and improving balance. Once my patients start using minimalist footwear, it is extremely common that they report feeling more balanced and more confident on their feet.

Lastly, it is essential that one learns how to walk with proper technique in order to prevent a loss of balance, slip, or a rolling of the ankle. This is because walking with good technique places the foot more beneath the center of mass so that you have better control. Often people take an excessively long stride where the foot is too far forward from the center of mass. The further the foot is away, the less control you have and so are at higher risk of injury. As a guy who used to constantly sprain his ankle, I no longer do so. What changed? I almost exclusively use minimalist shoes and have improved my walking and running techniques. Here is a great video resource to learn how to walk the right way from PerfectingMovement.Net.

– James O’Brien MSPT, OCS, CSCS,  from PerfectingMovement.net

The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.

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5 Unique Ways You Can Move with Xero Shoes

Everyone knows you can run efficiently with Xero Shoes since they don’t change the shape of your foot, and therefore allow your foot to use its natural function. And of course, many people are doing yoga in them. I mean, they’re the next best thing to being barefoot, why wouldn’t you?

That’s not what I’m going to share with you today though. Today I’m going to share with you five DIFFERENT ways you can move in your Xero Shoes.

Of course, barefoot is always better, however barefoot is not always a feasible option. So whenever I’m out and about in my Xero Shoes, I feel ready to do any of the following movements at any time, I don’t feel limited by my shoes.

In my typical fashion of, “less talking, more moving” – let’s get right into it!

  1. Ground Movements – these movements are the foundation of all your movement practice. These include various sitting positions and transitions, crawls, rolls, and get ups/downs. No matter what you do for movement/sport/exercise, ground movements can benefit you greatly. There’s a reason why babies start here! And there’s a reason why adults get injured so often, because they forget their foundations. Wearing Xero Shoes can remove any excuses for not wanting to do these movements outside when it’s cold, and believe me—they’ll warm you up quick!

2. Climbing – I love climbing! To achieve a greater position or point of view, to elevate myself (physically & mentally), to engage my full body and mind, there’s no shortage of reasons to climb. And not just rock climbing either! I’ll climb trees, walls, poles, you name it, in my Xero Shoes. They provide great grip, with minimum size and maximum feel.

3. Jumping – perhaps my favorite movement domain of all. The aliveness my legs feel after a good jumping session is unmatched. Whether from one line or circle on the ground to another, or between rocks, up, down, at a height, or balancing, there’s many forms of jumping. And wearing Xero Shoes can give your feet the protection to jump farther, especially if you’re not regularly conditioning your feet like some weirdos (me).

4. Lifting – people are starting to realize that lifting barefoot is better. I mean, who honestly thinks that a pair of shoes is going to protect your feet from dropping a couple hundred pounds on them? If anything is going to protect you from that, it’s mindfulness (and good grip, and quick-reflexes, if all else fails). Well, we already know that wearing Xero Shoes is essentially like wearing zero shoes, minus putting your skin directly on the likely unclean gym floor. Lifting rocks barefoot outside on some dirt is a different story (dirt is not dirty, y’all)

5. Walking – Of course, right? But I’m not just talking about walking to/from your car and house. I mean walking all day, every day, parking far away from your destination, leaving the car at home sometimes, and going for those long (say 5, 10 or 50-mile) treks everyone once in a while.

Want some suggestions for how to get moving your Xero Shoes, whether at the gym, outdoors, or in your home? Head to MoveNat Online Coaching and request me, Nate.

–Xero Hero and Movement Specialist @nate.amado

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Foot Care for Endurance Athletes

“And forget not that the earth delights to feel your bare feet.” Khalil Gibran

Of the 206 bones in your body, 52 are in your feet. Each and every one contributes to getting you to where you are going and is a potential major hindrance if not cared for. As a long distance, long term athlete, I spend a lot of time on my feet. Over the last 7 years I have hiked 12,000 miles, paddled 1,500 miles, and bikepacked 4,000 miles. With 3,500 miles left to complete a non-motorized traverse of the Americas, physical maintenance, and specifically foot care, is crucial.

One of the important lessons I’ve learned has been moderation. It sounds silly putting those two thoughts into the same sentence but it is a fundamental truth to how I’ve been able to keep going for so long. Maintaining a pace and stride which works for me, resting when my body needs it, and giving it the resources it needs to stay healthy and moving are all examples of moderation and care which I began learning when I started thru-hiking over a decade ago. And which I continue to learn and relearn when my body makes her demands known or insists in the form of months of illness, repeated bouts of overuse injuries, or other physical break down.

Interestingly, these sorts of issues don’t usually spring upon you all at once. There are signs, symptoms. That tweak in your lower back. Is that a one time thing or is that the beginnings of chronic pain? Every endurance athlete knows this fear and the fact is, you never can know which it is going to be. What you can do is incorporate a steady practice of care and strength building to give your body its best chance. Similarly, there are dozens of small things you can do to prevent going down that road, or to aid in recovery as you regain strength and stamina. These are a few of those small practices which can make a big difference

Dry Your Feet

I spent the first 3 years of my backpacking career battling with trench foot. I came to think it was simply part of the experience. I tried doubling up on socks, traded my way up into Gortex boots and the issue only worsened. When wearing shoes and socks, your feet are experiencing a very different climate than the rest of your body. Usually it is a warm, damp environment, just the sort of place fungus like to grow. I was super glueing deep cracks in my heel shut. Until finally one day I swung in the opposite direction and wore lighter shoes and began airing my feet out more often. I quit sleeping in socks and the issue subsided.

If you go barefoot or wear open sandals, your feet will be able to dry naturally. Still, if you are on a multi-day trip, rinse or wipe your feet off at the end of the day, paying special attention to the areas between your toes. Not only will this keep your quilt or sleeping bag cleaner, but it will also keep your foot skin healthier.

When you are in a closed shoes sort of environment giving your feet time to air out whenever possible. Whether that is under your desk at work, on a lunch break along the trail, or the drive home from the trailhead, keeping your feet clean and exposed to the open air contributes significantly to your foot health.

 

Mix it Up

Cross-training caught on in the endurance sport world over the past 20 years. All our muscle groups were made to work together so having one set particularly overdeveloped while others languish, doesn’t serve the sustained health of our physical systems in the long run. The same goes for our feet.

While thru-hiking the CDT this past summer, I was retraining my feet after several months spent exclusively in my Xero sandals on sandy beaches and in a kayak. Due to constant high mile days, the weight on my back, and the terrain, I opted to hike in trail runners with more padding and zero drop and quickly began to have arch pain. Thus I began alternating between my sandals and trail runners throughout the day.

Once the frosty mornings were past and when I took a breakfast break and aired out my feet, I would switch into my sandals for a few hours until lunch. At big river crossings, on smooth trail, and around camp, I was in my sandals. On thorny bushwhacks, across lava rock, and other rough environments, or at the end of the day when I was tired and not able to be as careful with my step, I would switch back into my trail runners. This switching back and forth made me very aware of my gait which is helpful because a hyper-extended gait is a leading cause of shin splints. While the cushion of the trail runners invited this sort of step, my Xeros reminded me not to fall into that.

Thus, if like me, you aren’t ready to spend 100% of your time barefoot, there are still many ways and a lot of space for barefoot practices to improve your awareness of how you move, and your experience of both your body and the outdoors.

 

Thank Your Feet

Now, here I may get a bit hoakey for some folks, and I don’t mind if you skip on to the end, but at the end of a long and challenging day, I like to thank my feet. I leave my shoes at the vestibule, peel off my socks, and either soak my feet in a nearby stream or give them a good wipe down with a baby wipe. Then, sitting in the butterfly position or lying on my back in a modified happy baby pose, I wrap my hands around my feet and begin to stretch. 

Beginning just above my ankle bone I rub small circles and check in with all those tiny bones. With the texture of my skin. With the cracks in my skin. I thank them for the miles they have put in. Marvel at the ground they have covered and conditions they have weathered. Doing this I work my way all the way down the tops of my feet and then begin again at the ankles and cup my heel. In thru-hiking, that part of the foot takes a lot of heavy strikes and a lot of modern footwear encourages this, so they get an extra thank you for taking that extra whooping. Focusing on the soles of my feet and paying particular attention to both arches, I make my way to the toes. Stretching each toe individually and then tugging outward from the tip, pulling them long and a good final stretch before crawling into my sleeping bag and asking my body to do it all over again tomorrow.

Endurance athletes ask a lot of our bodies but every thru-hike, ultra, or even just a junt around the block starts with one small step. The same measured moderation and care applies to foot care. Taking a few minutes out of your day or tacking a few extra on to your training routine may be hard to convince yourself of when you are trying to make miles or balance a busy lifestyle. Whether it is washing and airing out your feet, switching out shoes, or staying awake a few minutes longer in your tent to stretch your soles, small steps can make the biggest difference in the long run. After all, your feet are carrying the most weight on your body, giving them a few minutes of dedicated care is the least you can do.

–Adventurer Bethany Hughes

 

The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.

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Hiking on a 49% Grade: Koko Head Crater Trail

If you’re ever on the Hawaiian island of Oahu, take time away from the beach to hike Oahu’s many trails. Each are beautifully unique, providing you access into the mountains or a path to breathtaking views. One of the most unique hikes you’ll ever experience is the Koko Head Crater Trail. Created by the military during World War II, this trail is a perfectly-straight line up the face of an ancient volcanic crater. The higher you go, the steeper the trail becomes.

The trail is actually a former tram railway, where you’ll step on 1,050 railroad ties.  Due to the extreme slope, each railroad tie is essentially a stair, providing a relatively safe, but exhausting climb to the summit. As the slope increases, each stair is substantially higher than a normal, seven-inch stair that you’re used to. Plan on 12-18” of gain with each step as you approach the top. Our Strava recorded a 49% grade for the entire top section of the rail trail. Forty-nine percent.

 

You’ll definitely want to feel each railroad tie, safely below your foot, before you transfer your weight and step up. We loved the stability and light-weight simplicity of our DayLite Hikers, protecting our feet from the scorching-hot surface of the old railroad ties, while providing the flexibility needed for our feet to feel their way to the top of the climb. The ankle support and protection of the DayLite Hiker was also a huge advantage, as we asked our legs to do things they normally don’t do.

There is one short section where the railroad ties are elevated. Don’t look down as you cross 50’ above the ground, stepping from one railroad tie to the next! This section of the trail is one of the flatter parts, and it will be over before you know it.

Facing south with some head-tall vegetation, the trail is very exposed. We recommend an early-morning start to beat the heat and beat the crowds. Take more water along than you’d normally hike with. We’d definitely recommend a pack-mounted hydration system, since you’ll almost-certainly be scrambling on all fours on certain parts of your trek.

Take several breaks going up—especially as you near the top. It may take you 20-45 minutes but it’s worth every step. Once you arrive at the top of the trail, explore the concrete remains of the World War II mountain-top military installation. You won’t be at the summit, but you can easily get there by climbing another 50-75 feet of elevation as you walk along the concrete structures and the connecting dirt paths. Known as a pillbox, these WWII-era, concrete structures are located on strategic viewpoints throughout the island, and are the destination for several dozen trails.

The view at the top is spectacular, with 360-degree views of the surrounding area. Most impressive is the view of the trail itself, as you see a straight line descending below your feet back to the parking lot. In 0.7 miles of climbing, you will gain nearly 1,100 feet of elevation, and the return walk is as simple as putting one foot in front of the other.

The Koko Head Crater Trail is easy to access, located near Hanauma Bay and the city of Hawaii Kai. Parking and the trail are free, but are quickly growing in popularity. Get an early start, stay hydrated, and be prepared for a unique experience that your legs will never forget.

@WildAcroDuo

Chris & Roxy

The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.